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Athlete Date Sort Location Workout Name Description Results
Rick Hill 01/30/2019 Premier Martial Arts/Grand River CrossFit 01/30/2019 10min AMRAP:
6 Renegade Rows 35/20lbs Alt DB
8 DB Squats 35/20lbs
10 Offset walking lunges 35/20lbs

Post rounds and reps!
Scale as needed.

 5 rounds 6 reps
Performed as RX
Rick Hill 01/26/2019 Premier Martial Arts/Grand River CrossFit 01/26/2019 2-player WOD
Complete as many rounds as possible in 20 minutes of
Row 150m
10 Box overs (20")
10 Hand-release push-ups

Each partner completes round before next person goes.
Post rounds and reps!
 16 rounds 0 reps
Performed as RX
Rick Hill 01/24/2019 Premier Martial Arts/Grand River CrossFit 01/24/2019 Rowing
10x100m
30sec rest between.

Post fastest interval!
 0m 20s
Performed as RX
Rick Hill 01/22/2019 Premier Martial Arts/Grand River CrossFit 01/22/2019 Back Squat
3-3-3-3-3-3-3

Post heaviest load!
 255 lbs
Performed as RX
Rick Hill 01/21/2019 Premier Martial Arts/Grand River CrossFit 01/21/2019 Joker
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)

Post time!
Scale as needed.		 6m 53s
Workout Scaled
Rick Hill 01/19/2019 Premier Martial Arts/Grand River CrossFit 01/19/2019 Indiana Jones
Complete 5 rounds in 12 minutes or the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups

*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.
Compare to Jan 9, 2016
 11m 44s
Performed as RX
Rick Hill 01/17/2019 Premier Martial Arts/Grand River CrossFit 01/17/2019 Rowing
2500m Time Trial

Post time!
 10m 36s
Performed as RX
Rick Hill 01/16/2019 Premier Martial Arts/Grand River CrossFit 01/16/2019 10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20

Post rounds & reps
Scale as needed.
 6 rounds 0 reps
Workout Scaled
Rick Hill 01/14/2019 Premier Martial Arts/Grand River CrossFit 01/14/2019 21-15-9
Hang DB Cleans 35/20lbs
Hand release push-ups

Post time!
Scale as needed.		 3m 23s
Workout Scaled
Rick Hill 01/12/2019 Premier Martial Arts/Grand River CrossFit 01/12/2019 Jump Start
60 Double Unders
30 DB Snatches 50/35lbs
60 Double Unders
30/25 cal Row
60 Double Unders
30 V-sits

Post time!
Scale as needed.		 7m 32s
Workout Scaled
Rick Hill 01/11/2019 Premier Martial Arts/Grand River CrossFit 01/11/2019 For time:
12-9-6-3 reps of:
Back Squat (Body Weight)
Pull-ups

Post time!
Scale as needed.		 3m 21s
Workout Scaled
Rick Hill 01/10/2019 Premier Martial Arts/Grand River CrossFit 01/10/2019 Rowing
6x250m sprints
1min Rest between

Post fastest interval!
 0m 52s
Performed as RX
Rick Hill 01/05/2019 Premier Martial Arts/Grand River CrossFit 01/05/2019 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
6 Deadlifts @ BW 2nd minute
Workout finished at 100 calories

Post time!
Compare to Jan 22, 2018
 10m 22s
Performed as RX
Rick Hill 01/04/2019 Premier Martial Arts/Grand River CrossFit 01/04/2019 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time!
Scale as needed.		 6m 05s
Workout Scaled
Rick Hill 01/03/2019 Premier Martial Arts/Grand River CrossFit 01/03/2019 2x Tabata Calorie Row
1min Rest between tabatas

Post total Calories.
 110 reps
Performed as RX
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