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Athlete Date Sort Location Workout Name Description Results
Nicole Hoskin 01/23/2013 Premier Martial Arts/Grand River CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds and reps.

LVL1M: 10min, Jump Pull-ups
LVL1: 15min, Band Assist Pull-ups
LVL2: Band Assist Pull-ups
LVL3: RX'd		 14 rounds 5 reps
Performed as RX
Nicole Hoskin 09/07/2012 Premier Martial Arts/Grand River CrossFit 09-07-2012 10 Rounds for Time:
10 Hand Release Push-ups
10 Sit-ups
10 Squats

LVL1M: 5rounds
LVL1: 7rounds
LVL2: RX'd
LVL3: Plyo-Push-ups

Strength Development
Deadlift
5-5-5-5-5
 7m 39s
Performed as RX
Nicole Hoskin 08/18/2012 Premier Martial Arts/Grand River CrossFit 08-18-2012 Running Day

4x400m
3min Rest between

Post fastest interval. Scale as needed.		 1m 33s
Performed as RX
Nicole Hoskin 08/17/2012 Premier Martial Arts/Grand River CrossFit 08-17-2012 Deck of Cards Workout

Each face card is worth 10 reps. Aces are 11 reps. Jokers are 10 Burpees
Diamonds: Squats
Hearts: Sit-ups
Clubs: Push-ups
Spades: Jumping Jacks

Post time to complete full deck of Cards.		 9m 24s
Performed as RX
Nicole Hoskin 08/15/2012 Premier Martial Arts/Grand River CrossFit 08-15-2012 For time:
30 V-ups
1min Plank
20 V-ups
1min 30sec Plank
10 V-ups
2min Plank

Post total time. Scale as needed		 6m 43s
Performed as RX
Nicole Hoskin 08/14/2012 Premier Martial Arts/Grand River CrossFit 08-14-2012 5 rounds for Time of:
100 jumping jacks
100 mountain climbers

Post time. Scale as needed.
 9m 35s
Performed as RX
Nicole Hoskin 08/13/2012 Premier Martial Arts/Grand River CrossFit 08-13-2012 21-15-9 reps of:
Lunges (Each leg is a half rep)
Situps
Burpees

Post time. Scale as needed		 5m 34s
Performed as RX
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