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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 01/03/2020 Premier Martial Arts/Grand River CrossFit 01/03/2020 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
5 Deadlift BW 2nd minute
Workout finished at 100 calories

Post time!
Scale as needed.
 16m 08s
Workout Scaled
Laurie Hines 01/02/2020 Premier Martial Arts/Grand River CrossFit 01/02/2020 Running or Rowing
5x2min for distance
1min Rest between

Post total distance.		 2,143 m
Performed as RX
Laurie Hines 12/30/2019 Premier Martial Arts/Grand River CrossFit 12/27/2019 For Time:
5 rounds of:
8 KB Swings 50/35
10 Push-ups
12 Air Squats

Post time!
Scale as needed.		 6m 34s
Performed as RX
Laurie Hines 12/23/2019 Premier Martial Arts/Grand River CrossFit 12/23/2019 EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Post Rounds. Perfect score is 15!
 15 rounds 0 reps
Workout Scaled
Laurie Hines 12/21/2019 Premier Martial Arts/Grand River CrossFit 12/20/2019 10min AMRAP
10 Pull-ups
8 DB Deadlifts 50/35lbs
5 DB Push Presses 50/35lbs

Post total rounds & reps!
Scale as needed.		 6 rounds 8 reps
Workout Scaled
Laurie Hines 12/12/2019 Premier Martial Arts/Grand River CrossFit 12/12/2019 Run or Row
4 rounds for time
400m run or row
15 push-ups

Post time!
 12m 00s
Performed as RX
Laurie Hines 12/02/2019 Premier Martial Arts/Grand River CrossFit 12/02/2019 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed
Compare to Dec. 5, 2018
 112 reps
Workout Scaled
Laurie Hines 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 283 reps
Workout Scaled
Laurie Hines 11/26/2019 Premier Martial Arts/Grand River CrossFit 11/25/2019 10min AMRAP:
8 Hang Power Cleans 105/75
8 Box overs 24/20"
8 Push Jerks 105/75lbs

Post rounds & reps!

 5 rounds 3 reps
Workout Scaled
Laurie Hines 11/26/2019 Premier Martial Arts/Grand River CrossFit 11/26/2019 Squat Clean
2-2-2-2-2-2-2-2

Post heaviest load!
 70 lbs
Performed as RX
Laurie Hines 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 8m 36s
Workout Scaled
Laurie Hines 11/21/2019 Premier Martial Arts/Grand River CrossFit 11/23/2019 For time:
50 Sit-ups
125 Double Unders
2000m Row
125 Double Unders
50 Sit-ups

Post time!
Scale as needed.
 16m 24s
Workout Scaled
Laurie Hines 11/19/2019 Premier Martial Arts/Grand River CrossFit 11/18/2019 Ascending Ladder in 8min
2 Wall Balls 20/14lbs
2 KB Swings 50/35lbs
2 Sit-ups

Add 2 reps each round. Post total reps added together.
Scale as needed.		 160 reps
Performed as RX
Laurie Hines 11/19/2019 Premier Martial Arts/Grand River CrossFit 11/19/2019 Floor Press
5-5-5-5-5

Post heaviest load!
 60 lbs
Performed as RX
Laurie Hines 11/15/2019 Premier Martial Arts/Grand River CrossFit 11/15/2019 5 rounds for time
10 Walking lunge steps -Front rack position 75/55lbs
30 Double unders

Post time!
Scale as needed.
 4m 39s
Workout Scaled
Laurie Hines 11/14/2019 Premier Martial Arts/Grand River CrossFit 11/14/2019 Run or Row
6x200m
1min rest between.

Post fastest interval!
 0m 46s
Performed as RX
Laurie Hines 11/13/2019 Premier Martial Arts/Grand River CrossFit 11/13/2019 10min AMRAP:
3 Push Press 115/75lbs
5 Box Jumps
7 Push Ups

Post rounds & reps!
Scale as needed.
 9 rounds 8 reps
Workout Scaled
Laurie Hines 11/11/2019 Premier Martial Arts/Grand River CrossFit 11/11/2019 5 rounds for time
3 Clean & Jerk 115/75lbs
9 Wall Balls 20/14lbs
15 Sit-ups

Post time!
Scale as needed.		 6m 31s
Workout Scaled
Laurie Hines 11/09/2019 Premier Martial Arts/Grand River CrossFit 11/09/2019 "Christine"
3 rounds for time of:
Row 500m
12 Deadlifts @ bodyweight
21 Box Jumps 24/20"

Post time!
 14m 43s
Workout Scaled
Laurie Hines 11/08/2019 Premier Martial Arts/Grand River CrossFit 11/08/2019 10min AMRAP:
5 pull-ups
10 Burpees
15 Double unders

Post rounds and reps!
Scale as needed.
 6 rounds 4 reps
Workout Scaled
Laurie Hines 11/06/2019 Premier Martial Arts/Grand River CrossFit 11/06/2019 10min AMRAP:
10 Wall balls 20/14lbs
8 DB Snatch 50/35lbs
6 Toes to bar

Post rounds & reps!
Scale as needed.
 7 rounds 6 reps
Workout Scaled
Laurie Hines 11/05/2019 Premier Martial Arts/Grand River CrossFit 11/04/2019 For Time:
21 Push ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20"
21 V-sits

Post time!
Scale as needed.

 3m 43s
Workout Scaled
Laurie Hines 11/05/2019 Premier Martial Arts/Grand River CrossFit 11/05/2019 1-1/2 Back Squats
2-2-2-2-2-2-2-2

Squat, up 1/2 way, back down then up.

Post load!
 80 lbs
Performed as RX
Laurie Hines 11/02/2019 Premier Martial Arts/Grand River CrossFit 10/31/2019 Tabata Run or Row
2x 4min (20sec:10sec)
2min Rest between

Post total distance!
 2,800 m
Performed as RX
Laurie Hines 10/30/2019 Premier Martial Arts/Grand River CrossFit 10/30/2019 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
DB Squats 40/25lbs

Post time!
Scale as needed.

 3m 31s
Workout Scaled
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