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Athlete	Date	Location	Workout Name	Description	Results
Laurie Hines	05/01/2020	Premier Martial Arts/Grand River CrossFit	05/01/2020	15min AMRAP: 15 Air Squats 10 Push-ups 5 Reverse Burpees Post rounds & reps!	9 rounds 28 reps Performed as RX
Laurie Hines	04/29/2020	Premier Martial Arts/Grand River CrossFit	04/29/2020	For Time 50-40-30-20-10: Hops/Skips or Double-Unders Sit-Ups Post time!	7m 25s Performed as RX
Laurie Hines	04/28/2020	Premier Martial Arts/Grand River CrossFit	04/28/2020	For time: 1 Mile Run or Bike Into 10-9-8-7-6-5-4-3-2-1: Odd-Object Thrusters Push-ups Into 1 Mile Run or Bike Post time!	23m 28s Workout Scaled
Laurie Hines	04/27/2020	Premier Martial Arts/Grand River CrossFit	04/27/2020	7 rounds for time: 7 Burpees 7 Squats 7 Sit-ups Post time!	8m 35s Performed as RX
Laurie Hines	04/24/2020	Premier Martial Arts/Grand River CrossFit	04/24/2020	Hannah Banana 15min AMRAP: 10 Flutter Kicks 20 Odd-Object Ground-to-Overhead 30 Hops Post rounds & reps! Change hops to double unders or skips if rope available. Scale as needed.	7 rounds 25 reps Performed as RX
Laurie Hines	04/23/2020	Premier Martial Arts/Grand River CrossFit	Home WO	6 x 12 squats 12 pushups 12 sit ups 12 leg levers For time	11m 21s Performed as RX
Laurie Hines	04/23/2020	Premier Martial Arts/Grand River CrossFit	04/23/2020	Running 10x100m 1min Rest between Post fastest interval!	0m 28s Performed as RX
Laurie Hines	04/22/2020	Premier Martial Arts/Grand River CrossFit	04/22/2020	7 Rounds for Time 10 Alternating Lunges 20 Bicycle Crunches 30 Mountain Climbers Post time! Scale as needed.	7m 11s Performed as RX
Laurie Hines	04/20/2020	Premier Martial Arts/Grand River CrossFit	04/20/2020	Cookie Monster 15min AMRAP: 20 Odd-Object Squats 20 Lateral Hops over Odd-Object 20 Sit-ups Post rounds & reps! Scale as needed.	6 rounds 30 reps Performed as RX
Laurie Hines	04/15/2020	Premier Martial Arts/Grand River CrossFit	04/15/2020	Mashed Potatoes For Time! 5 Rounds of Sindee 50 Odd-object Ground to Shoulder rest 2min 4 Rounds of Sindee 40 Odd-Object Squats rest 2min 3 Rounds of Sindee 30 Odd-Object Thrusters *1 round of Sindee: 10 Push-ups, 20 Air Squats Post Time! Scale as needed.	21m 40s Performed as RX
Laurie Hines	04/14/2020	Premier Martial Arts/Grand River CrossFit	04/14/2020	Double Down For Time: 100 Hops, 50 Sit-Ups, 400m Run 80 Hops, 40 Sit-Ups, 400m Run 60 Hops, 30 Sit-Ups, 400m Run 40 Hops, 20 Sit-Ups, 400m Run 20 Hops, 10 Sit-Ups, 400m Run Post time! Scale as needed.	25m 10s Performed as RX
Laurie Hines	04/13/2020	Premier Martial Arts/Grand River CrossFit	04/13/2020	10min AMRAP: 1 Towel Roll Up 6 Straddle Press of Odd Object 8 Zercher Squats with Odd Object Post rounds and reps! SuperKids can do total workout.	11 rounds 7 reps Performed as RX
Laurie Hines	04/11/2020	Premier Martial Arts/Grand River CrossFit	04/11/2020	15min Partner AMRAP: 1 person holds plank while other finishes round of: 5 Push-ups 5 Sit-ups 5 Squats Post total rounds & reps! Scale as needed.	29 rounds 0 reps Performed as RX
Laurie Hines	04/09/2020	Premier Martial Arts/Grand River CrossFit	None	5 x 6 pull ups 8 DB snatches 10 lbs 10 sit ups	5m 11s Performed as RX
Laurie Hines	04/08/2020	Premier Martial Arts/Grand River CrossFit	04/08/2020	6 rounds for time! 3 Table inverted rows 6 (per side) Bulgarian Split squats 9 V-sits Post time! Scale as needed.	6m 59s Performed as RX
Laurie Hines	04/06/2020	Premier Martial Arts/Grand River CrossFit	04/06/2020	3x4min AMRAPs of 6 Push ups 9 Air Squats 12 Mountain Climbers 1min Rest between AMRAPs Post total reps! Scale as needed.	449 reps Performed as RX
Laurie Hines	04/03/2020	Premier Martial Arts/Grand River CrossFit	04/03/2020	Part A) 3 Rounds: 20 Jumping Lunges 20 Odd-Object Ground-to-Overhead 2min Rest Part B) 3 Rounds: 20 Jumping Lunges 20 Odd-Object Step-Ups 2min Rest Part C) 3 Rounds: 20 Jumping Lunges 20 Odd-Object Thrusters Post total time including breaks! Scale as needed.	16m 30s Performed as RX
Laurie Hines	04/02/2020	Premier Martial Arts/Grand River CrossFit	04/02/2020	Run 5km Post time! Scale as needed.	43m 10s Performed as RX
Laurie Hines	04/01/2020	Premier Martial Arts/Grand River CrossFit	04/01/2020	32-Pack Tabata: Single Arm Plank Glute Bridges Single Arm Plank Flutter Kicks *A tabata is 4 Minutes :20 Seconds of work, :10 Seconds of rest. Youll complete 8 rounds of each movement before moving on. Score is total numbers of Glute bridges and Flutter kicks added together.	355 reps Performed as RX
Laurie Hines	03/30/2020	Premier Martial Arts/Grand River CrossFit	03/30/2020	Deck of Cards Spades Odd-Object Zercher Squats Clubs Odd-Object to Shoulder Hearts Sit-Ups Diamonds Push ups Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees. Post time to complete total deck! Scale as needed.	19m 56s Performed as RX
Laurie Hines	03/28/2020	Premier Martial Arts/Grand River CrossFit	03/28/2020	5 rounds for time of: 10 Chair Dips 15 Air Squats 20 Sit-ups Post time! Scale as needed. SuperKids can scale as needed.	7m 42s Performed as RX
Laurie Hines	03/27/2020	Premier Martial Arts/Grand River CrossFit	cortastic	good mornings leg levers sit ups plank	17m 10s Performed as RX
Laurie Hines	03/25/2020	Premier Martial Arts/Grand River CrossFit	03/25/2020	Death by Burpee On the Minute EMOM Round 1- 3 burpees Round 2- 4 burpees Round 3- 5 burpees Round 4- 6 burpees Do your burpees then rest remaining time out of the minute. Add 1 burpee per round until unable to complete in the minute. Post total reps!	58 reps Performed as RX
Laurie Hines	03/24/2020	Premier Martial Arts/Grand River CrossFit	03/24/2020	Running 3x5min for distance 2min rest between intervals Post total distance! Use a running app or the track. Scale as needed. SuperKids can scale to 2min per round.	2.10 km Performed as RX
Laurie Hines	03/23/2020	Premier Martial Arts/Grand River CrossFit	03/23/2020	Farmland 15min AMRAP: 15 Hand-release push-ups 18 Bent over Odd object Rows 21 Glute bridge Post rounds and reps! Scale as needed.	8 rounds 12 reps Performed as RX

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