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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 01/02/2017 Premier Martial Arts/Grand River CrossFit 01/02/2017 10min AMRAP of:
5 Push Jerks @ Shoulder Press 1RM
12 Squats with above weight

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd		 7 rounds 3 reps
Workout Scaled
Laurie Hines 12/28/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 27-29, 2016 For time:
20 pull-ups
400-meter row
15 thrusters, 95/65lbs
400-meter row
15. thrusters,
400-meter row
20 pull-ups

Post time!
Scale as needed.		 12m 01s
Workout Scaled
Laurie Hines 12/27/2016 Premier Martial Arts/Grand River CrossFit 12/27/2016 4 rounds for max reps
30sec Hang Power Clean 95/65
15sec break
30sec Push-press 95/65lbs
30sec rest between rounds!

Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 69 reps
Workout Scaled
Laurie Hines 12/01/2016 Premier Martial Arts/Grand River CrossFit 12/01/2016 Run or Row
3000m (3Km) Time Trial

Post time!
 15m 59s
Performed as RX
Laurie Hines 11/30/2016 Premier Martial Arts/Grand River CrossFit 11/28/2016 4 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: light weight, HKR, 20"/16"
LVL1: 40/25lbs, HKR, 20/16
LVL2: 45/30lbs, K2C
LVL3: RX'd
 7m 30s
Workout Scaled
Laurie Hines 11/30/2016 Premier Martial Arts/Grand River CrossFit 11/30/2016 8min AMRAP of:
3 Clean & Jerk 115/85lbs
5 Burpees

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 85/55lbs
LVL2: 105/75lbs
LVL3: RX'd
 6 rounds 7 reps
Workout Scaled
Laurie Hines 11/26/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 21-26 #1 "Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 213 reps
Performed as RX
Laurie Hines 11/23/2016 Premier Martial Arts/Grand River CrossFit 11/23/2016 8:00 AMRAP
5 Med Ball V-Sit Ups 20/14lbs
10 Backwards Walking Lunge Steps
15 Squat Jumps

Post rounds & reps!
Scale as needed.
 7 rounds 16 reps
Performed as RX
Laurie Hines 11/21/2016 Premier Martial Arts/Grand River CrossFit 11/21/2016 21-15-9
KB Swings 50/35lbs
Push-ups

Post Time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 3m 51s
Performed as RX
Laurie Hines 11/09/2016 Premier Martial Arts/Grand River CrossFit 11/09/2016 50-40-30-20-10
Double Unders
Mountain Climbers

Post time!
Scale as needed.
 5m 40s
Workout Scaled
Laurie Hines 11/07/2016 Premier Martial Arts/Grand River CrossFit 11/07/2016 10min AMRAP of:
5 Thrusters 95lbs/65lbs
250m Row

Post rounds & reps!
LVL1M: 5min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 5 rounds 5 reps
Workout Scaled
Laurie Hines 11/05/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 31-Nov 5, 2016 Buy In: 400m Run
4 rounds for Time:
10 KB Swings 50/35lbs
10 Burpees
Cash out: 80 Double unders


Post Time!
LVL1M: 2 rounds, light weight, singles
LVL1: 3 rounds, 40/25lbs, doubles
LVL2: 50/35lbs, triples
LVL3: RX'd has to be double unders		 11m 40s
Workout Scaled
Laurie Hines 11/02/2016 Premier Martial Arts/Grand River CrossFit 11/02/2016 4 rounds for time of:
5 Hang Squat cleans 95/65lbs
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 2m 50s
Workout Scaled
Laurie Hines 10/31/2016 Premier Martial Arts/Grand River CrossFit 10/31/2016 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!


LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd
Compare to October 9, 2015		 13m 58s
Workout Scaled
Laurie Hines 10/28/2016 Premier Martial Arts/Grand River CrossFit 10/28/2016 Freestyle Fran
For time:
45 reps each of
Thrusters 95/65
Pull-ups

Partition reps any way you want
Post time!
 7m 53s
Workout Scaled
Laurie Hines 10/26/2016 Premier Martial Arts/Grand River CrossFit 10/26/2016 8 Rounds for Time:
3 Deadlifts @ 185/135lbs
6 Burpees
12 Offset Walking lunges 50/30lbs

Post Time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 14m 02s
Workout Scaled
Laurie Hines 10/24/2016 Premier Martial Arts/Grand River CrossFit 10/24/2017 10min AMRAP of:
5 Back Squats @ BW
10 HR push-ups
15 Sit-ups

Post total reps!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 180 reps
Workout Scaled
Laurie Hines 10/21/2016 Premier Martial Arts/Grand River CrossFit 10/21/2016 8min AMRAP
3 Power Cleans 115/85lbs
6 Push-ups
9 KB Swings 50/35lbs

Post total reps.

LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs, 40/25lbs
LVL2: 105/75lbs, 45/30lbs
LVL3: RX'd		 119 reps
Workout Scaled
Laurie Hines 10/20/2016 Premier Martial Arts/Grand River CrossFit 10/19/2016 21-15-9
Box Jumps 24/20
Kettle Bell Swings 50/35lbs
Sumo deadlift highpull 75/55lbs

This is a Partner Challenge Whiteboard workout.
Scale as needed.
 8m 46s
Workout Scaled
Laurie Hines 10/17/2016 Premier Martial Arts/Grand River CrossFit 10/17/2016 For Time:
30 Ring Rows
400m Run
21 Deadlifts 115/85lbs
400m Run
21 Deadlifts
400m Run
30 Ring Rows

Post Time!
This is a Partner Challenge Whiteboard workout.
Scale as needed.		 11m 03s
Performed as RX
Laurie Hines 10/12/2016 Premier Martial Arts/Grand River CrossFit 10/12/2016 For time:
1000m Row
Followed by:
21-15-9 reps of:
Front Squat 95/65lbs
V-sits

Post time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout!		 9m 11s
Workout Scaled
Laurie Hines 10/06/2016 Premier Martial Arts/Grand River CrossFit 10/06/2016 Run or Row
6x200m
45sec Rest between

Post fastest interval.
 3m 39s
Performed as RX
Laurie Hines 10/03/2016 Premier Martial Arts/Grand River CrossFit 10/03/2016 Partner Challenge Workout
Last Ascent
5-10-15
Back Squat 155/105lbs
Box Jumps 24/20

Post time!
LVL1M: light wieght, 20/16
LVL1: 115/85lbs, 20/16
LVL2: 135/95lbs
LVL3: RXd no step ups!		 4m 28s
Workout Scaled
Laurie Hines 09/30/2016 Premier Martial Arts/Grand River CrossFit 09/30/2016 10min AMRAP:
5 Thrusters 95/65lbs
5 Toes to Bar
5 Box Jumps 24/20

Post rounds and reps!
LVL1M: 5min, light weight, HKR, 20/16"
LVL1: 8min, 75/45lbs, HKR, 20"/16"
LVL2: 85/55lbs, K2C
LVL3: RX'd
 7 rounds 4 reps
Workout Scaled
Laurie Hines 09/28/2016 Premier Martial Arts/Grand River CrossFit 09/28/2016 21-15-9 reps of:
Calorie row
Bupees

Post time!
Scale as needed.

 10m 35s
Performed as RX
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