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Athlete Date Sort Location Workout Name Description Results
Mandy Banks 01/09/2021 Premier Martial Arts/Grand River CrossFit 01/09/2021 Ivan the Terrible - 40 POINTS
For time:
90 Seconds Jump Rope
50 Lunges
50 Push-ups
50 Sit-ups

90 Seconds Jump Rope
40 Lunges
40 Push-ups
40 Sit-ups

90 Seconds Jump Rope
30 Lunges
30 Push-ups
30 Sit-ups

90 Seconds Jump Rope
20 Lunges
20 Push-ups
20 Sit-ups

90 Seconds Jump Rope
10 Lunges
10 Push-ups
10 Sit-ups

Post time!
 25m 52s
Performed as RX
Mandy Banks 01/08/2021 Premier Martial Arts/Grand River CrossFit None 20 POINTS
For Time:
Buy-In 30 Jump Squats
Followed by 4 rounds of:
15 Sit-ups
15 V-Sits
30 Bicycle Crunches
45 Second plank
Cash Out 30 Jump Squats

Post time!
 13m 27s
Performed as RX
Mandy Banks 01/07/2021 Premier Martial Arts/Grand River CrossFit 01/07/2021 Chipper - 20 POINTS
For Time:
50 Air Squats
10 Burpees
50 Sit-ups
10 Burpees
50 Lunges
10 Burpees
50 Jumping Jacks
10 Burpees

Post time!
 09m 13s
Performed as RX
Mandy Banks 01/01/2021 Premier Martial Arts/Grand River CrossFit 01/01/2021 Friday January 1st 20 POINTS
For time:
10-20-30-40-50-40-30-20-10
Unbroken Air Squats
30 seconds Wall Sit between each set

Post time!		 11m 41s
Performed as RX
Mandy Banks 03/25/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.5 19.5 Our Version
For Time:
33-27-21-15-9 reps of
Thrusters 65/45lbs
Pull-ups (chin over bar)

Post reps completed in 20min Time cap!
 210 reps
Workout Scaled
Mandy Banks 03/23/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 CrossFit Intramural Points Workout

For max reps
Back-squat choose weight
Rest 3 minutes
Push-press choose weight
Rest 3 minutes
Deadlift choose weight

3min Time Cap for each exercise.
Post total load divided by bodyweight = Points.		 65 reps
Workout Scaled
Mandy Banks 03/23/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 CrossFit Intramural Points Workout

For max reps
Back-squat choose weight
Rest 3 minutes
Push-press choose weight
Rest 3 minutes
Deadlift choose weight

3min Time Cap for each exercise.
Post total load divided by bodyweight = Points.		 65 reps
Performed as RX
Mandy Banks 03/22/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.5 19.5 Our Version
For Time:
33-27-21-15-9 reps of
Thrusters 65/45lbs
Pull-ups (chin over bar)

Post reps completed in 20min Time cap!
 210 reps
Workout Scaled
Mandy Banks 03/16/2019 Premier Martial Arts/Grand River CrossFit 03/16/2019 CrossFit Open Intramural Points Workout
10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

Posts total reps!

 308 reps
Performed as RX
Mandy Banks 03/15/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.4 CrossFit Open 19.4 Our Version
3 rounds
10 Snatches 65/45lbs
12 Bar Facing burpees
3min Rest
3 rounds
10 Chin over bar pull-ups
12 Bar facing burpees

12min Time cap including 3min rest.
Post total reps!		 103 reps
Workout Scaled
Mandy Banks 03/09/2019 Premier Martial Arts/Grand River CrossFit 03/09/2019 6min Time Cap of:
25 Air Squats
25 Push-up
25 Sit-ups
With time left Max rep wall balls 20/14lbs

Post total reps! Total reps are your points.
Scale as needed.
This is a CrossFit Open Intramural points workout!		 151 reps
Performed as RX
Mandy Banks 03/08/2019 Premier Martial Arts/Grand River CrossFit 19.3 CrossFit Open-Our Version 200ft DB Front Rack Lunges 50/35lbs
50 DB Step Ups 24/20"
50 Elevated Strict Handstand Push-ups
200ft Bear Crawl

Post total reps!


 180 reps
Workout Scaled
Mandy Banks 03/02/2019 Premier Martial Arts/Grand River CrossFit 03/02/2019 Open Intramural Points Workout

Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight

15min Time Cap.
Post in reps=Total Volume divided by body weight.
This equals your points.

Scale as needed		 39 reps
Performed as RX
Mandy Banks 03/01/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 339 reps
Workout Scaled
Mandy Banks 02/22/2019 Premier Martial Arts/Grand River CrossFit 02/22/2019 CrossFit Open 19.1

15min AMRAP of:
19 Wall Balls 20/14lbs
19 Calorie Row

Post total reps!
Scale as needed.
 190 reps
Performed as RX