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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlift High Pulls 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 6 rounds 1 reps
Workout Scaled
Laurie Hines 10/24/2019 Premier Martial Arts/Grand River CrossFit 10/24/2019 Run or Row
10x100m
1min rest between.

Post fastest interval.
 0m 23s
Performed as RX
Laurie Hines 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 9 rounds 5 reps
Workout Scaled
Laurie Hines 10/16/2019 Premier Martial Arts/Grand River CrossFit 10/16/2019 Tummy Time
15-12-9-12-15:
Toes to Bar
Deadlifts 185/135lbs

Post time!
 9m 49s
Workout Scaled
Laurie Hines 10/15/2019 Premier Martial Arts/Grand River CrossFit 10/15/2019 Escalating Density Training
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"

Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.

Post total reps!		 120 reps
Performed as RX
Laurie Hines 10/11/2019 Premier Martial Arts/Grand River CrossFit 10/10/2019 Run or Row
6x400m
2min Rest

Post fastest interval!
 2m 11s
Performed as RX
Laurie Hines 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/07/2019 7min AMRAP
3 Power Cleans 115/85lbs
6 Renegade Rows 35/20lbs
9 Ab mat sit-ups

Post rounds & reps!
Scale as needed
 7 rounds 14 reps
Workout Scaled
Laurie Hines 10/04/2019 Premier Martial Arts/Grand River CrossFit 10/04/2019 For Time:
1K Row
Directly into:
6 Rounds:
3 Power Cleans 135/95lbs
6 Push-ups
9 Air Squats

Post time!
Scale as needed.
 12m 03s
Workout Scaled
Laurie Hines 10/02/2019 Premier Martial Arts/Grand River CrossFit 10/02/2019 12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs

Post rounds & reps!
Scale as needed.
Compare to October 1, 2018
 5 rounds 8 reps
Workout Scaled
Laurie Hines 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/27/2019 3 rounds for time of:
400m run/row
6 hang squat clean and jerks 95/65lbs
12 Box Jumps 24/20

Post time!
Scale as needed.
 10m 22s
Workout Scaled
Laurie Hines 09/25/2019 Premier Martial Arts/Grand River CrossFit 09/23/2019 Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor

Post rounds and reps!
Scale as needed
Compare to 9/26/2018
 10 rounds 5 reps
Workout Scaled
Laurie Hines 09/19/2019 Premier Martial Arts/Grand River CrossFit 09/19/2019 Run or Row
8x200m
1min rest between

Post fastest interval!
 0m 48s
Performed as RX
Laurie Hines 09/18/2019 Premier Martial Arts/Grand River CrossFit 09/18/2019 3 rounds for time of:
25 squats
7 Pull-ups
10 hang power cleans 95/65lbs

Post time!
Scale as needed.
 5m 26s
Workout Scaled
Laurie Hines 09/16/2019 Premier Martial Arts/Grand River CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 6m 26s
Workout Scaled
Laurie Hines 09/12/2019 Premier Martial Arts/Grand River CrossFit 09/12/2019 Run or Row
400m
20 push-ups
400m
20 push-ups
200m
20 Sit-ups
200m
20 Sit-ups

Post time!		 12m 06s
Performed as RX
Laurie Hines 09/11/2019 Premier Martial Arts/Grand River CrossFit None 12 min of:
21 step ups 20"
14 sit ups
7 back squats 65lbs		 5 rounds 2 reps
Performed as RX
Laurie Hines 09/09/2019 Premier Martial Arts/Grand River CrossFit 09/03/2019 Back Squat
5-5-3-3-1
1x10 @ 60% of 1Rep

Post heaviest load!
 105 lbs
Performed as RX
Laurie Hines 09/06/2019 Premier Martial Arts/Grand River CrossFit 09/06/2019 7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
 13m 51s
Workout Scaled
Laurie Hines 09/04/2019 Premier Martial Arts/Grand River CrossFit 09/04/2019 12min AMRAP of:
400-m run
15 body-weight deadlifts

Post rounds and reps. Run counts as 1 rep.
Scale as needed.

 3 rounds 0 reps
Workout Scaled
Laurie Hines 08/29/2019 Premier Martial Arts/Grand River CrossFit 08/29/2019 Run or Row
800m
2min rest
400m
1min rest
800m
2min rest
400m

Post total time including rest.		 16m 19s
Performed as RX
Laurie Hines 08/28/2019 Premier Martial Arts/Grand River CrossFit 08/28/2019 4 Rounds for time:
12 KB Swings 50/35lbs
9 Barbell-Facing Burpees
6 Power Snatches 75/45lbs

Post time!
Scale as needed.		 9m 05s
Workout Scaled
Laurie Hines 08/27/2019 Premier Martial Arts/Grand River CrossFit 08/26/2019 3 rounds
400m Run/row
10 Deadlifts 185/135lbs
10 Pull-ups

Post time!
Scale as needed.		 10m 09s
Workout Scaled
Laurie Hines 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 15m 35s
Workout Scaled
Laurie Hines 08/22/2019 Premier Martial Arts/Grand River CrossFit 08/21/2019 3 Rounds:
75 Double-Unders
50 Air Squats
21/18 Calorie Row

Post time!
Scale as needed.		 12m 03s
Workout Scaled
Laurie Hines 08/19/2019 Premier Martial Arts/Grand River CrossFit 08/19/2019 4 rounds
200m run/row 8 DB Snatches (Alt) 50/35lbs
200m run/row 8 push-ups

Post time!
Scale as needed.		 14m 08s
Workout Scaled
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