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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 09/08/2017 Premier Martial Arts/Grand River CrossFit 09/08/2017 4 rounds for time of:
6 Alt DB Snatch 50/30lbs
8 Toes to bar
10 Air Squats

Post time!
LVL1M: light weight, HKR
LVL1: 40/20lbs, HKR
LVL2: 45/25lbs, K2C
LVL3: Rx'd		 5m 36s
Workout Scaled
Laurie Hines 09/07/2017 Premier Martial Arts/Grand River CrossFit 09/07/2017 3 rounds of:
1min Max Calorie Row
1min Max Box Jumps 24/20
1min Max KB Swings 50/35lbs
1min Rest

Post total reps added together.
LVL1M: 2 rounds, 20/16, light weight
LVL1: 35/20lbs
LVL2: RX'd
LVL3: 28/24
Compare to Sept 16, 2013
 133 reps
Workout Scaled
Laurie Hines 09/05/2017 Premier Martial Arts/Grand River CrossFit 09/05/2017 4 rounds for time:
5 Power Cleans 135/85
2 Rope Climbs

Post time!
LVL1M: light weight, mod. rope climb
LVL1: 95/55lbs, mod, rope climb
LVL2: 115/65lbs, mod. rope climb
LVL3: RX'd
Compare to Spet 24, 2014
 3m 40s
Workout Scaled
Laurie Hines 09/01/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 28-Sept 1, 2017 Tabata sit-ups 8 x 20sec on/10sec off
800m run
Tabata Bottom to Bottom Squats

Post total reps!
Scale as needed.
 167 reps
Performed as RX
Laurie Hines 08/31/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 21-26, 2017 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 V-sits
10 Bent Rows 65/45

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks!
Scale as needed.
Compare to August 29, 2015
 22m 40s
Workout Scaled
Laurie Hines 08/28/2017 Premier Martial Arts/Grand River CrossFit 08/28/2017 5 rounds for Time:
3 Ground to Overhead 115/75lbs
6 toes to bar
9 Push ups

Post time!
LVL1M: 3 rounds, light weight HKR
LVL1: 4 rounds, 95/55lbs, HKR
LVL2: 105/65lbs, K2C
LVL3: Rx'd		 7m 21s
Workout Scaled
Laurie Hines 08/25/2017 Premier Martial Arts/Grand River CrossFit 08/25/2017 3 rounds for time of:
12-cal. row
9 Sit ups
6 Power cleans 95/65lbs

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 5m 50s
Performed as RX
Laurie Hines 08/23/2017 Premier Martial Arts/Grand River CrossFit 08/23/2017 10min Time Cap
20 Double Unders + 1 Power Snatch 75/45lbs
Add 1 power snatch each round until timer sounds.

Post total rounds!
LVL1M: 8min, singles, light weight
LVL1: double skips, 55/25lbs
LVL2: triples, 65/35lbs
LVL3: RX'd
 9 rounds 36 reps
Workout Scaled
Laurie Hines 08/21/2017 Premier Martial Arts/Grand River CrossFit 08/21/2017 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds

Post Rounds and reps!
 6 rounds 14 reps
Workout Scaled
Laurie Hines 08/17/2017 Premier Martial Arts/Grand River CrossFit 08/16/2017 Deck of Cards for Time:
Clubs=Leg Levers
Diamonds=Walking lunges
Spades=Squat jumps
Hearts=Skipping
Joker=10 Burpees
Reps:
Numbered cards (2-10) as valued
Aces=11 reps
Face Cards (kings etc) 10 reps

Post time!
Scale as needed.		 20m 40s
Performed as RX
Laurie Hines 08/16/2017 Premier Martial Arts/Grand River CrossFit 08/15/2017 Vacation Chipper
For time:
50 Jumping Jacks
50 Push ups
50 Tuck jumps
50 sit ups
50 Squats
50 Jumping Jacks

Post time!
Scale as needed.		 10m 47s
Performed as RX
Laurie Hines 08/15/2017 Premier Martial Arts/Grand River CrossFit 08/14/2017 4 rounds for time of:
40 Mountain Climbers
20 Sit-ups

Post time!
 5m 17s
Performed as RX
Laurie Hines 08/11/2017 Premier Martial Arts/Grand River CrossFit 08/11/2017 For Time:
7 Sumo-deadlift highpull 75/55lbs
9 Box Jumps 24/20"
12 Sit-ups
12 Sumo-deadlift highpull
9 Box Jumps
7 Sit-ups

Post time!
LVL1M: 7,9,12 reps. Light weight 20/16"
LVL1: 55/35lbs, 20"/16"
LVL2: 65/45
LVL3: RX'd
Compare to August 12, 2016
 2m 34s
Workout Scaled
Laurie Hines 08/10/2017 Premier Martial Arts/Grand River CrossFit 08/10/2017 Run or Row
5x400m
2min Rest between

Post fastest interval!
 2m 12s
Performed as RX
Laurie Hines 08/08/2017 Premier Martial Arts/Grand River CrossFit 08/08/2017 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 64 lbs
Performed as RX
Laurie Hines 08/07/2017 Premier Martial Arts/Grand River CrossFit 08/07/2017 10min EMOM
3 Power cleans 135/85lbs
2 Burpees

Post rounds! Perfect score is 10
LVL1M: 6min, light weight
LVL1: 8min, 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd		 10 rounds 0 reps
Workout Scaled
Laurie Hines 08/04/2017 Premier Martial Arts/Grand River CrossFit 08/02/2017 3 rounds
15 DB snatch left arm 35/20lbs
15 v-sits
15 DB snatch right arm 35/20lbs

Post time!
LVL1M: 2 rounds, light weight, sit-ups
LVL1: 25/10lbs,
LVL2: 30/15lbs
LVL3: RX'd
 6m 16s
Workout Scaled
Laurie Hines 08/03/2017 Premier Martial Arts/Grand River CrossFit 08/03/2017 Run or Row
6x200m
1min Rest between.

Post fastest interval!
Scale as needed.
 0m 48s
Performed as RX
Laurie Hines 07/28/2017 Premier Martial Arts/Grand River CrossFit 07/28/2017 7min AMRAP:
2 Power Cleans 115/85
2 Atomic Sit-ups 35/25lbs
Add 2 cleans each rounds.

Post total cleans!
LVL1M; 4min, light weight, sit-ups
LVL1: 95/65lbs, 25/15lbs
LVL2: 105/75lbs
LVL3: RX'd


 52 reps
Workout Scaled
Laurie Hines 07/26/2017 Premier Martial Arts/Grand River CrossFit 07/26/2017 3 rounds for reps of:
1 minute of box jumps, 24/20"
1 minute of wall balls, 20/14lbs
1 minute of rowing for Calories
Rest 1 minute

Post total reps & calories added together!
Scale as needed.		 140 reps
Workout Scaled
Laurie Hines 07/24/2017 Premier Martial Arts/Grand River CrossFit 07/24/2017 4 rounds for time of:
20 Sit ups
15 Front Squats 95/65lbs
10 Push Press 95/65lbs


Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 11m 00s
Workout Scaled
Laurie Hines 07/19/2017 Premier Martial Arts/Grand River CrossFit 07/19/2017 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/135lbs

LVL1M: 2 rounds, single skips, light weight on all.
LVL1: 3 rounds, double skips, 25/15lbs, 155/115lbs
LVL2: Triple skips
LVL3: RX'd

 5m 26s
Workout Scaled
Laurie Hines 07/17/2017 Premier Martial Arts/Grand River CrossFit 07/17/2017 6 rounds
7 Knees to Elbows
7 KB Swings 50/35lbs

Post time!
LVL1M: 4 rounds, HKR, light weight
LVL1: HKR, 40/25lbs
LVL2: HKR, 45/30lbs
LVL3: RX'd

 5m 36s
Workout Scaled
Laurie Hines 07/14/2017 Premier Martial Arts/Grand River CrossFit 07/14/2017 21-15-9
DB Hang Squat Cleans 35/20lbs
Tire Jump
400m Run

Post time!
LVL1M: light weight, step ups, 200m
LVL1: 25/10lbs, step ups
LVL2: 30/15lbs
LVL3: RX'd		 14m 13s
Workout Scaled
Laurie Hines 07/12/2017 Premier Martial Arts/Grand River CrossFit 07/12/2017 Tabata Wall Balls 20/15lbs
3min Break
2min Max Rep Burpees

Post total reps added together!
Scale as needed!
Compare to July 27, 2015

 100 reps
Performed as RX
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