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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 05/02/2017 Premier Martial Arts/Grand River CrossFit 05/02/2017 Squat Clean
3-3-3-3-3-3-3

Post heaviest load!
 60 lbs
Performed as RX
Laurie Hines 05/01/2017 Premier Martial Arts/Grand River CrossFit 05/01/2017 10min AMRAP:
6 Hang Power Snatch 65/45lbs
6 Burpees
6 Push Press 65/45lbs

Post rounds & reps!
LVL1M: light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 4 rounds 11 reps
Performed as RX
Laurie Hines 04/28/2017 Premier Martial Arts/Grand River CrossFit 04/28/2017 5 rounds of:
8 Floor press 95lbs/65lbs
250m row

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 9m 55s
Workout Scaled
Laurie Hines 04/19/2017 Premier Martial Arts/Grand River CrossFit 04/19/2017 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Pull-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod. pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 7 rounds 0 reps
Workout Scaled
Laurie Hines 04/13/2017 Premier Martial Arts/Grand River CrossFit 04/13/2017 Run or Row
4 x 800m
3min Rest between intervals

Post fastest interval!
 3m 44s
Performed as RX
Laurie Hines 04/12/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 10-15, 2017 4 rounds for time
20 Overhead walking lunges 45/25lbs
10 Hang squat clean 95/65lbs

Post Time!
LVL1M: light weight
LVL1: 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: Rx'd
 9m 31s
Workout Scaled
Laurie Hines 04/10/2017 Premier Martial Arts/Grand River CrossFit 04/10/2017 7 Rounds for Time:
10 Deadlifts @ 135/95
10 V-Sits

Post time!
LVL1M: 4 rounds, light weight, sit-ups
LVL1: 115/75lbs, sit-ups
LVL2: 125/85lbs
LVL3: RX'd		 6m 08s
Performed as RX
Laurie Hines 04/07/2017 Premier Martial Arts/Grand River CrossFit 04/07/2017 3 rounds for time of:
10 Clean and jerks (95/65 )
50 Double unders

Post time!
LVL1M: light weight, single skips
LVL1: 75/45lbs, double skips
LVL 2: 85/55lbs, triple skips
LVL3: RX'd		 6m 34s
Workout Scaled
Laurie Hines 04/05/2017 Premier Martial Arts/Grand River CrossFit 04/05/2017 15min AMRAP
5-pull ups
7 push-ups
9 Front squat 65/45

Post rounds & reps!
LVL1M: 7min, mod pull-ups, light weight
LVL1: 10min, mod pull-ups, 45/25lbs
LVL2: mod pull-ups, 55/35lbs
LVL3: RX'd		 8 rounds 12 reps
Workout Scaled
Laurie Hines 04/04/2017 Premier Martial Arts/Grand River CrossFit 04/04/2017 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 35 lbs
Performed as RX
Laurie Hines 04/03/2017 Premier Martial Arts/Grand River CrossFit 04/03/2017 21-15-9 reps of:
Row for Calories
Back Squats 135/95lbs
Sit-ups

LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 9m 16s
Workout Scaled
Laurie Hines 03/31/2017 Premier Martial Arts/Grand River CrossFit 03/31/2017 .7min AMRAP of:
10 Power Cleans 115/75lbs
20 Push-ups (hand release)

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 3 rounds 25 reps
Workout Scaled
Laurie Hines 03/30/2017 Premier Martial Arts/Grand River CrossFit 03/30/2017 Run or Row
6x200m
Rest as needed between.

Post fastest interval!
Scale as needed.
 0m 46s
Performed as RX
Laurie Hines 03/29/2017 Premier Martial Arts/Grand River CrossFit 03/29/2017 For Total Time:
Run 1mile
Rest 3min
100 Back Squats 95/65lbs
Rest 3min
800m Farmers Carry 50/35lbs each hand

Post time!
Scale as needed.		 36m 46s
Workout Scaled
Laurie Hines 03/24/2017 Premier Martial Arts/Grand River CrossFit 03/24/2017 3 rounds
6 DB Single Arm Snatch 50/35lbs (Alternating)
12 V-sits
18 Calorie Row

Post time!
LVL1M: light weight, sit-ups
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 7m 21s
Workout Scaled
Laurie Hines 03/23/2017 Premier Martial Arts/Grand River CrossFit 03/22/2017 Tabata hang power clean, 75/45lb.
Tabata front squat, 75/45lb.
Tabata push press, 75/45lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps!
Scale as needed.		 188 reps
Workout Scaled
Laurie Hines 03/20/2017 Premier Martial Arts/Grand River CrossFit 03/20/2017 CrossFit Games Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:

9 deadlifts, 155/115lbs
12 push-ups
15 box jumps, 24/20

Post rounds & reps!
LVL1M: 10min, light weight, 20"/16" step ups
LVL1: 12min, 115/65lbs, 20/16" step ups,
LVL2: 135/95lbs, step ups permitted.
LVL3: RX'd no step ups.		 6 rounds 14 reps
Workout Scaled
Laurie Hines 03/17/2017 Premier Martial Arts/Grand River CrossFit 03/17/2017 8min AMRAP of:
20 Double Unders
10 OHS 65/45lbs
5 Burpees

Post rounds & reps!
LVL1M: 5min, single skips,light weight
LVL1: double skips, 45/25lbs
LVL2: triple skips, 55/35lbs
LVL3: RX'd
 4 rounds 16 reps
Workout Scaled
Laurie Hines 03/15/2017 Premier Martial Arts/Grand River CrossFit 03/15/2017 For time:
2-4-6-8-10-12-14 reps of:
Clusters 75/45lbs
Sit ups

Post time!
LVL1M: 2-8 reps. light weight
LVL1: 2-12 reps 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 9m 03s
Workout Scaled
Laurie Hines 03/11/2017 Premier Martial Arts/Grand River CrossFit 03/02/2017 5 Rounds:
1:00 Squat Cleans 95/65lbs
30sec Rest
1:00 Burpees
1:00 Rest

Post total reps!
LVL1M: 3 rounds, light weight
LVL1: 75/45lbs,
LVL2: 85/55lbs,
LVL3: RX'd		 88 reps
Workout Scaled
Laurie Hines 03/09/2017 Premier Martial Arts/Grand River CrossFit 03/09/2017 Run or Row
4x400m
1min rest between.

Post fastest interval!
 1m 45s
Performed as RX
Laurie Hines 03/08/2017 Premier Martial Arts/Grand River CrossFit 03/08/2017 For time:
30 Clean & Jerks* 115/75lbs
*EMOM: Complete 3 T2B - starting with the T2B

Post time!
LVL1M; light weight, HKR
LVL1: 95/55lbs, HKR
LVL2: 105/65, HKR
LVL3: RX'd
 3m 47s
Workout Scaled
Laurie Hines 03/07/2017 Premier Martial Arts/Grand River CrossFit 03/06/2017 4 rounds of:
5 Pull-ups
15 KB Swings 50/35lbs

Post time!
LVL1M: mod pull-ups, light weight
LVL1: Mod. pull-ups, 40/25lbs
LVL2: mod. pull-ups, 45/30lbs
LVL3: RX'd		 3m 45s
Workout Scaled
Laurie Hines 03/07/2017 Premier Martial Arts/Grand River CrossFit 03/07/2017 Behind the Neck Jerk
1-1-1-1-1-1
Push Jerk
10-8-6-4-2

Post heaviest load.
 60 lbs lbs
Performed as RX
Laurie Hines 03/03/2017 Premier Martial Arts/Grand River CrossFit 03/03/2017 EMOM 12 minutes
Odd Numbers = 10 Deadlifts 185/135lbs
Even Numbers= 10 Push ups

Post total reps!
Scale as needed.		 120 reps
Workout Scaled
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