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Athlete Date Sort Location Workout Name Description Results
Nicole Hoskin 08/18/2014 Premier Martial Arts/Grand River CrossFit Card Workout Use standard deck of cards. Work through whole deck. Face cards are 10 reps, Aces are 11 reps.
Hearts=Triceps Dips
Diamonds=Decline Push-ups
Spades=Leg Levers
Clubs=Step-ups
Jokers= 10 Burpee Tuck Jumps

Post Time!
Scale as needed.		 14m 45s
Workout Scaled
Nicole Hoskin 11/13/2013 Premier Martial Arts/Grand River CrossFit 11/13/2013 4 rounds for time:
8 Power Snatch 95/65lbs
12 Kettle bell swings 50/35lbs
16 Walking Lunges (use kettlebells)

LVL1M: 2 rounds, light weights
LVL1: 3 rounds, light weights
LVL2: 85/55lbs
LVL3: RX'd
 7m 50s
Performed as RX
Nicole Hoskin 11/12/2013 Premier Martial Arts/Grand River CrossFit 11/12/2013 Front Squats
5-5-5-5-5

Post heaviest load.		 135 lbs
Performed as RX
Nicole Hoskin 11/09/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 4-9, 2013 400M run
21 KB Swings 50/35lbs
21 Sit Ups

400m Run
15 KB Swings
15 Sit ups

400m Run
9 KB Swings
9 Sit Ups

LVL1M: 200m, 11 reps each, 200m 7 reps each, 200m, 4 reps each, light weight
LVL1: 35/20lbs
LVL2: RXd
LVL3: RXd		 9m 18s
Performed as RX
Nicole Hoskin 11/08/2013 Premier Martial Arts/Grand River CrossFit 11/08/2013 Clean and Jerk
5, 5, 3, 3, 1 reps

Post heaviest load.		 135 lbs
Performed as RX
Nicole Hoskin 11/06/2013 Premier Martial Arts/Grand River CrossFit 11/06/2013 For Time
20 Back squats 135/95lbs
40 Toes to bar
60 KB swings 50/35

LVL1M: 10, 20, 30 reps, hang knee raise, light weights
LVL1: 105/65lbs, hang knee raise, 35/20lbs
LVL2: 115/75lbs, knees to chest
LVL3: RX'd 		6m 47s
Performed as RX
Nicole Hoskin 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 2m 11s
Performed as RX
Nicole Hoskin 11/04/2013 Premier Martial Arts/Grand River CrossFit 11/04/2013 10min AMRAP of:
5 Pull-ups
10 Burpees
15 Double unders
Post rounds & reps

LVL1M: 6min, mod. Pull-ups, single skips
LVL1: 8min, mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 8 rounds 0 reps
Performed as RX
Nicole Hoskin 10/28/2013 Premier Martial Arts/Grand River CrossFit Filthy Fifty - Workout Challenge of the Week It's G-Ma's Birthday!

50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 50/35lbs
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball/15lbs
50 Burpees
50 Double unders
Post Time!

LVL1M: 25 reps each, scale the rest as needed.
LVL1: 35 reps each, scale the rest as needed.
LVL2: Full reps, scale the rest as needed.
LVL3: RX'd		 22m 34s
Performed as RX
Nicole Hoskin 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 135 lbs
Performed as RX
Nicole Hoskin 10/25/2013 Premier Martial Arts/Grand River CrossFit 10/25/2013 10 Rounds for Time:
10 Deadlifts 135/95lbs
15 Push-ups (hand release)
compare to Oct 25, 2012

LVL1M: 5 rounds, light weight
LVL1: 7 rounds, light weight
LVL2: RX'd
LVL3: RX'd 		7m 56s
Performed as RX
Nicole Hoskin 10/22/2013 Premier Martial Arts/Grand River CrossFit 10/22/2013 Thrusters
3-3-3-3-3-3-3

Post heaviest load.
 115 lbs
Performed as RX
Nicole Hoskin 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3.5 Deadlift
5-5-3-3-1

Post heaviest load.		 275 lbs
Performed as RX
Nicole Hoskin 09/18/2013 Premier Martial Arts/Grand River CrossFit 09/18/2013 AMRAP
1 Thruster 95/65lbs
5 Pull-ups
Add 1 Thurster each round until bar is dropped.

Post total Thruster reps!
LVL1M: light weight. Mod. Pull-ups
LVL1: 75/45, mod. Pull-ups
LVL2: 85/55, mod. Pull-ups
LVL3: RX'd		 148 reps
Performed as RX
Nicole Hoskin 09/17/2013 Premier Martial Arts/Grand River CrossFit 09/17/2013 Power Snatch
5-5-5-5-5

Post heaviest load.		 105 lbs
Performed as RX
Nicole Hoskin 09/11/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 9-14, 2013 9min AMRAP of:
3 Deadlifts @225/165lbs
6 Push-ups
9 Squats

Post Rounds & Reps
LVL1M: 5min, light weight
LVL1: 185/115lbs
LVL2: 205/135lbs
LVL3: RX'd		 16 rounds 5 reps
Performed as RX
Nicole Hoskin 09/09/2013 Premier Martial Arts/Grand River CrossFit 09/09/2013 Buy In: 400m Run
12-10-8-6-4-2 reps of:
Pull-ups
Burpees
Sit-ups
Cash Out: 30 Double Unders

Post Time:
LVL1M: 200m, 8-2 reps, Mod. Pull-ups, single skips
LVL1: Mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 8m 34s
Performed as RX
Nicole Hoskin 09/06/2013 Premier Martial Arts/Grand River CrossFit 09-06-2013 5 Rounds for time of:
6 Power Cleans 115/85lbs
8 Box Jumps 24/20
10 V-Ups

Post Time.
LVL1M: 3 rounds, light weight, 20/16
LVL1: 4 Rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 4m 28s
Performed as RX
Nicole Hoskin 09/04/2013 Premier Martial Arts/Grand River CrossFit 09-04-2013 10x100m Sprints
Easy walk back for recovery
Post Fastest interval.

LVL1M: 4 sprints
LVL1: 6 sprints
LVL2: 8 sprints
LVL3: RX'd		 0m 15s
Performed as RX
Nicole Hoskin 09/03/2013 Premier Martial Arts/Grand River CrossFit 09-03-2013 For Time:
30 Back Squats 135/95lbs
1000m Row

LVL1M: 15 Squats light weight, 500m row
LVL1: 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd		 5m 31s
Performed as RX
Nicole Hoskin 08/30/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Scale as needed.		 83 reps
Performed as RX
Nicole Hoskin 08/29/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 20/15lbs
90 Double-unders
30 Muscle-ups

Post rounds and reps.
Scale as needed.		 0 rounds 240 reps
Performed as RX
Nicole Hoskin 08/28/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.3-Challenge of the Week Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Post total rounds and reps.
LVL1M: 10min, light weight, 20"16
LVL1: 14min, 20"/16", 85/45lbs
LVL2: 16min, 105/65lbs
LVL3: RX'd		 6 rounds 27 reps
Performed as RX
Nicole Hoskin 08/27/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Scale weights as needed.		 61 reps
Performed as RX
Nicole Hoskin 08/26/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach
Post Total Reps.

LVL1M: 4min
LVL1: 5min
LVL2: RX'd
LVL3: RX'd		 100 reps
Performed as RX
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