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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 07/03/2017 Premier Martial Arts/Grand River CrossFit 07/03/2017 21-15-9 reps of
Box Overs 24/20
Pull-ups
V-sits

Post time!

LVL1M: 20"/16" step ups, mod pull-ups, sit-ups
LVL1: 20"/16" step ups, mop pull-ups
LVL2: mod pull-ups
LVL3: RX'd		 9m 37s
Workout Scaled
Laurie Hines 06/28/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 26-29, 2017 4 Rounds for Time of:
400m Run
50 Squats

Post time!
LVL1M: 2 rounds
LVL1: 3 Rounds
LVL2: RX'd
LVL3: RX'd		 17m 27s
Performed as RX
Laurie Hines 06/28/2017 Premier Martial Arts/Grand River CrossFit 06/28/2017 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 95/65lbs
Push-ups

Post time!
LVL1M: 5-1 reps, light weight
LVL1: 8-1 reps, 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd 		6m 38s
Workout Scaled
Laurie Hines 06/27/2017 Premier Martial Arts/Grand River CrossFit 06/27/2016 Floor Press
5-5-3-3-1
Followed by:
2 x 10 @ 50% 1rep

Post heaviest load!
 70 lbs
Performed as RX
Laurie Hines 06/26/2017 Premier Martial Arts/Grand River CrossFit 06/26/2017 For time:
21 - 15 - 9
Row for Calories
Kettlebell Swings 50/35lbs
Lateral Burpees over Rower

Post time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 14m 17s
Performed as RX
Laurie Hines 06/23/2017 Premier Martial Arts/Grand River CrossFit 06/23/2017 4 rounds of:
10 Box Jumps 24/20
10 Sit-ups
10 Wall Balls 20/15lbs

Post time!
LVL1M: 2 rounds, 20"/16", sit-ups, low target
LVL1: 20"/16", sit-ups, low target
LVL2: RX'd
LVL3: RX'd		 6m 37s
Workout Scaled
Laurie Hines 06/21/2017 Premier Martial Arts/Grand River CrossFit 06/21/2017 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
LVL1M: 25 & 12 reps each, single skips, sit-ups
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 11m 26s
Workout Scaled
Laurie Hines 06/19/2017 Premier Martial Arts/Grand River CrossFit 06/19/2017 EMOM for 10min
4 sumo deadlift high pulls, 75/55lbs
8 push-ups
12 mountain climbers

Post total rounds. Perfect score is 10!
LVL1M; 6min, light weight
LVL1: 8min, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 10 rounds 0 reps
Performed as RX
Laurie Hines 06/16/2017 Premier Martial Arts/Grand River CrossFit 06/16/2017 10min AMRAP of:
10 KB Swings 50/35lbs
8 Deadlifts @ Bodyweight

Post rounds & reps!

LVL1M: 5min, light weight
LVL1: 7min, 35/20lbs, 50% bodyweight Deadlift
LVL2: 75% Bodyweight Deadlift
LVL3: RX'd

 6 rounds 10 reps
Workout Scaled
Laurie Hines 06/14/2017 Premier Martial Arts/Grand River CrossFit 06/14/2017 "Surfer on Acid"
3RFT:
400m Run
21 Burpees

Post time!
Scale as needed.

 17m 50s
Performed as RX
Laurie Hines 06/12/2017 Premier Martial Arts/Grand River CrossFit 06/12/2017 3 Rounds for time:
15 Calorie Row
10 Box Jumps 24"/20"
5 Power Cleans 115/85lbs

Post time!
LVL1M: 20"/16", light weight
LVL1: 20"/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 7m 43s
Workout Scaled
Laurie Hines 06/09/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 5-9, 2017 For Time:
1 V-sit
10 Back Squats 135/95lbs
2 V-sits
9 Back Squats
3 V-sits
8 Back Squats
.
.
.
10 V-sits
1 Back Squat

LVL1M: Half of ladder, light weight, sit-ups
LVL1: 3/4 of ladder, 95/55lbs
LVL2: 115/75lbs
LVL3: RX'd		 8m 31s
Workout Scaled
Laurie Hines 06/08/2017 Premier Martial Arts/Grand River CrossFit 06/08/2017 Run or Row
10x200m
Rest as needed between.

Score is average of best 3 sprints.
 0m 52s
Performed as RX
Laurie Hines 06/05/2017 Premier Martial Arts/Grand River CrossFit 06/05/2017 8min AMRAP
7 clean and jerks 95/65lbs
15 double-unders

Post rounds and reps!
LVL1M: 5min, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 6 rounds 1 reps
Workout Scaled
Laurie Hines 05/29/2017 Premier Martial Arts/Grand River CrossFit 05/29/2017 5 rounds for time:
15 Calorie row
10 Box Jumps 24/20"
5 Floor Press 115/85

Post time!
LVL1M: 3 rounds, 20"16", light weight
LVL1: 4 rounds, 20/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 14m 27s
Workout Scaled
Laurie Hines 05/26/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 23-27, 2017 15min AMRAP
With a single kettle bell 50/35lbs
3 goblet squats
3 lunges, right arm
3 lunges, left arm
10 burpees

Post rounds & reps!
Scale as needed.		 6m 17s
Workout Scaled
Laurie Hines 05/25/2017 Premier Martial Arts/Grand River CrossFit 05/24/2017 5 rounds
10 sumo deadlift high pulls, 75/55lbs
10 front squats, 75/55lbs
30 double-unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd
 10m 55s
Workout Scaled
Laurie Hines 05/23/2017 Premier Martial Arts/Grand River CrossFit 05/23/2017 2 x AMRAP in 6:00, rest 2:00 in between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
LVL1M: light weight, sit-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 201 reps
Workout Scaled
Laurie Hines 05/19/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 15-19, 2017 For Time:
400m Run
25 Hand Release Push-ups
400m Run
25 KBS 50/35lbs
400m Run
25 Deadlifts (135/95)
400m Run
25 Wallballs (20/15)
400m Run
25Box Jumps (24/20")

Post time!
Scale as needed.		 22m 05s
Workout Scaled
Laurie Hines 05/15/2017 Premier Martial Arts/Grand River CrossFit 05/15/2017 3 rounds for time
6 pull-ups
12 dumbbell snatches (switch hands each snatch and reset each rep) 50/35lbs
30 double-unders		 5m 32s
Workout Scaled
Laurie Hines 05/11/2017 Premier Martial Arts/Grand River CrossFit 05/11/2017 Run/Row
2x200m
1min Rest between
2x400m
2min Rest between
800m

Post total time including breaks
Scale as needed.		 16m 11s
Performed as RX
Laurie Hines 05/10/2017 Premier Martial Arts/Grand River CrossFit 05/08/2017 6-9-12-9-6 reps of:
Bar Facing Burpees
Front Squats 115/75lbs
Pull-ups

Post time!
LVL1: 6-9-12 reps. light weight, mod pull-ups
LVL1: 95/55lbs, mod pull-ups
LVL2: 105/65lbs, mod pull-ups
LVL3: Rx'd
 12m 55s
Workout Scaled
Laurie Hines 05/09/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 8-11, 2017 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post rounds & reps!
Scale as needed.
 3 rounds 21 reps
Workout Scaled
Laurie Hines 05/05/2017 Premier Martial Arts/Grand River CrossFit 05/05/2017 5 rounds
5 power cleans, 115/85lbs
10 box jump-overs, 24/20
rest 1:00

Post time including breaks!
LVL1M: 3 rounds, light weight, 20"/16"
LVL1: 95/65lbs, 20"/16"
LVL2: 105/75lbs
LVL3: RX'd
 9m 37s
Workout Scaled
Laurie Hines 05/03/2017 Premier Martial Arts/Grand River CrossFit 05/03/2017 3 Rounds for Time:
400m Run
20 Wall Balls
20 Sit-ups

Post time!
LVL1M: 2 rounds, 200m runs
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 13m 39s
Performed as RX
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