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Athlete	Date	Location	Workout Name	Description	Results
Laurie Hines	06/16/2020	Premier Martial Arts/Grand River CrossFit	06/16/2020	3 Rounds for Time 400m Run 25 Sit-ups 25 Odd-object Ground to Overhead Post time!	16m 13s Performed as RX
Laurie Hines	06/13/2020	Premier Martial Arts/Grand River CrossFit	06/13/2020	5 rounds for time: 8 Split Jumps 8 Speed Skaters 8 Push ups Post time!	3m 44s Performed as RX
Laurie Hines	06/11/2020	Premier Martial Arts/Grand River CrossFit	None	Run 6x400m 2min rest between or Bike 6x2km 2min rest between Post fastest interval!	2m 36s Performed as RX
Laurie Hines	06/10/2020	Premier Martial Arts/Grand River CrossFit	06/10/2020	15min AMRAP: 5 Odd Object Deadlifts 8 Tuck Jumps 12 Odd Object Push Press Post rounds & reps!	11 rounds 13 reps Performed as RX
Laurie Hines	06/06/2020	Premier Martial Arts/Grand River CrossFit	06/06/2020	21-15-9 reps of Odd Object Squats Odd Object Push Press Odd Object Rows V-sits Post time!	5m 30s Performed as RX
Laurie Hines	06/05/2020	Premier Martial Arts/Grand River CrossFit	06/05/2020	8min AMRAP: 8 Odd Object Thrusters 12 Step Ups Post rounds & reps!	7 rounds 15 reps Performed as RX
Laurie Hines	06/03/2020	Premier Martial Arts/Grand River CrossFit	06/03/2020	Flex Seal 16 Rounds: 20 Seconds Odd Object Deadlifts 10 Seconds Rest 20 Seconds Sit-ups 10 Seconds Rest Post total reps of deadlifts and sit-ups!	297 reps Performed as RX
Laurie Hines	06/02/2020	Premier Martial Arts/Grand River CrossFit	06/02/2020	Tiger Balm AMRAP 20: 200m Run 7 Odd Object Clean and Jerks 40 Hops/Skips/Double-Unders Post rounds & reps!	8 rounds 0 reps Performed as RX
Laurie Hines	05/29/2020	Premier Martial Arts/Grand River CrossFit	05/29/2020	5 rounds for time: 30 Mountain Climbers 10 Ground to Overhead 20 Sit ups 10 Odd object squats 10 Tuck jumps Post time!	13m 00s Performed as RX
Laurie Hines	05/27/2020	Premier Martial Arts/Grand River CrossFit	05/27/2020	As Many Cards as Possible in 15min Squats Push-ups Sit-ups Odd Object rows Post total Cards! Do each exercise in sequence then back to the top. The card drawn is the reps! Suites don't matter. Face cards as numbered, Kings, Queens and Jacks are 10 reps. Aces are 11. Jokers equal 10 Burpees	46 reps Performed as RX
Laurie Hines	05/26/2020	Premier Martial Arts/Grand River CrossFit	05/26/2020	5 2-minute rounds of: 75 Hops/skips or Double Unders Max reps of Odd Object sumo deadlift high pull Rest 1 minute between rounds. Post total Sumo deadlift highpull reps!	152 reps Performed as RX
Laurie Hines	05/25/2020	Premier Martial Arts/Grand River CrossFit	05/25/2020	15min AMRAP 5 Burpees 10 Dips 15 Squats 20 Sit-ups Post rounds and reps! Submitted by Teresa C.	6 rounds 45 reps Performed as RX
Laurie Hines	05/22/2020	Premier Martial Arts/Grand River CrossFit	05/22/2020	20 min EMOM 1st min - 15 squats, hold towel overhead 2nd min - 40 Russian twist 3rd min - 15 push ups 4th min - 40 bicycles repeat Perfect score is 20 rounds! Submitted by Laurie H.	20 rounds 0 reps Performed as RX
Laurie Hines	05/20/2020	Premier Martial Arts/Grand River CrossFit	None	17 min AMRAP 10 alternating step ups on chair/box 10 odd object ground to overheads 10 jumping jack 10 v sits Calculate total rounds and reps Submitted by Toni S.	10 rounds 30 reps Performed as RX
Laurie Hines	05/19/2020	Premier Martial Arts/Grand River CrossFit	05/19/2020	Tabata WOD 20sec on/10sec off Rotating exercises every interval. 1min rest between intervals Round 1 High knees Odd object squats 1min Rest Round 2 Burpees Plank Jacks 1min rest Round 3 Odd object thrusters Mason twist 1min Rest Round 4 Squats Jumps Glute bridges Post total reps! Submitted by Karyn V.	494 reps Performed as RX
Laurie Hines	05/18/2020	Premier Martial Arts/Grand River CrossFit	05/18/2020	16 min EMOM Minute 1 - 15 sit-ups Minute 2 - 15 leg levers Minute 3 - 30 mountain climbers Minute 4 - 45 sec plank Repeat 4X Perfect score is 16 rounds. Submitted by Jeanette T.	16 rounds 0 reps Performed as RX
Laurie Hines	05/16/2020	Premier Martial Arts/Grand River CrossFit	Heidi	Heidi 23min AMRAP 23 Air Squats 23 Push ups 23 Odd Object Ground to Overhead 23 Jump Lunges 23 Step ups Post rounds & reps!	4 rounds 26 reps Performed as RX
Laurie Hines	05/15/2020	Premier Martial Arts/Grand River CrossFit	05/15/2020	15min AMRAP:: 1 Odd Object Hang Squat Clean 1 Odd Object Thruster 30 Hops 2 Odd Object Hang Squat Cleans 2 Odd Object Thrusters 30 Hops 3 Odd Object Hang Squat Cleans 3 Odd Object Thrusters 30 Hops Continue to Add (1) Rep to Odd Object Movements Per Round Post total Odd Object reps!	164 reps Performed as RX
Laurie Hines	05/13/2020	Premier Martial Arts/Grand River CrossFit	05/13/2020	10min AMRAP; 7 Odd Object Thrusters 7 Odd Object Ground to Overhead 7 Sit-ups Post rounds & reps!	8 rounds 2 reps Performed as RX
Laurie Hines	05/11/2020	Premier Martial Arts/Grand River CrossFit	05/11/2020	Macho Taco 5 x 3min AMRAPs: 60 Hops/Skips/Double Unders 20 Jumping Lunges Max Rounds of Odd Object Macho Man Rest 1 Minute Between Rounds 1 Round of Macho Man = 3 odd object Cleans + 3 Front squats + 3 Shoulder to Overhead Post total reps!	550 reps Performed as RX
Laurie Hines	05/08/2020	Premier Martial Arts/Grand River CrossFit	05/08/2020	Sandpaper Climb the Ladder for 12:00: 2 Odd-Object Ground to Overhead 2 Odd-Object Thrusters [ 30 Hops/Skipping/Double Unders 4s + 30 Hops/skipping/double unders 6s + 30 Hops/skipping/double unders Continue to add (2) reps per round. Post total reps of odd-object lifts not double unders!	142 reps Performed as RX
Laurie Hines	05/07/2020	Premier Martial Arts/Grand River CrossFit	None	Run 5km or Bike 10km Post time!	38m 29s Performed as RX
Laurie Hines	05/06/2020	Premier Martial Arts/Grand River CrossFit	05/06/2020	Tabatas #1 Squats 1min Rest #2 Alt. V-Sits 1min Rest #3 Up down Plank Post total reps! Tabata= 8x20sec on/10sec rest. 4min total each Tabata.	263 reps Performed as RX
Laurie Hines	05/05/2020	Premier Martial Arts/Grand River CrossFit	05/05/2020	For Time: 20 Odd-Object Rows 200m Run 40 Odd Object Ground to Shoulder 200m Run 40 Odd-Object Shoulder to Overhead 200m Run 20 Odd-Object Rows Post time!	8m 25s Performed as RX
Laurie Hines	05/04/2020	Premier Martial Arts/Grand River CrossFit	05/04/2020	Shenanigans 5 Rounds: 12 Odd-Object Ground to Overhead 6 Burpees over Odd-Object 12 Odd-Object Step Back Lunges 6 Burpees over Odd-Object Post time!	14m 30s Performed as RX

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