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Athlete Date Sort Location Workout Name Description Results
Suzie Vinnick 09/10/2015 Premier Martial Arts/Grand River CrossFit 09/10/2015 Cover max distance
Run in 10 minutes

Post distance in meters!

 1,000 m
Performed as RX
Suzie Vinnick 09/08/2015 Premier Martial Arts/Grand River CrossFit 09/08/2015 4 Rounds for Time of:
250m Row
Burpees for the length of time it takes to row.

Score is total number of burpees.
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: Rx'd		 40 reps
Performed as RX
Suzie Vinnick 09/03/2015 Premier Martial Arts/Grand River CrossFit 09/03/2015 Time trial
(Run or) Row 2000m

Post time!		 10m 23s
Performed as RX
Suzie Vinnick 09/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 31-Sept 3, 2015 21-15-9 reps of
Power Clean 45lbs (95/65lbs)
Front Rack Walking Lunge 45lbs (95/65lbs)
Push Jerk 45lbs (65lbs)

Post Time:
LVL1: 75/45lbs
LVL2: RXd
LVL3: 105/75lbs		 12m 40s
Workout Scaled
Suzie Vinnick 08/31/2015 Premier Martial Arts/Grand River CrossFit 08/31/2015 5 rounds for time:
10 SA Dumbbell Snatch 25lbs (Alt Arms)
80 single skips (40 Double Unders)

Post time!
LVL1: 25lbs
 9m 24s
Workout Scaled
Suzie Vinnick 08/27/2015 Premier Martial Arts/Grand River CrossFit 08/27/2015 Running (or Rowing) Intervals
Run 400m
Rest
Run 400m
Rest
Run 400m
Rest
Run 400m

Rest exactly how long it took you to run the interval.
Post total time including breaks.		 21m 49s
Performed as RX
Suzie Vinnick 08/26/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 7min of Burpees.

Post total reps!
Scale as needed.		 39 reps
Performed as RX
Suzie Vinnick 08/24/2015 Premier Martial Arts/Grand River CrossFit 08/24/2015 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd


 10 rounds 0 reps
Workout Scaled
Suzie Vinnick 08/20/2015 Premier Martial Arts/Grand River CrossFit 08/20/2015 4 x 800m Run or Row
3min Rest interval.

Post fastest interval.

 4m 02s
Performed as RX
Suzie Vinnick 08/19/2015 Premier Martial Arts/Grand River CrossFit 08/19/2015 8min AMRAP of:
8 Back Squats (85lbs)
8 Hand Release Push-ups

LVL1M: 5min Air Squats

Post total rounds & reps! 		6 rounds 0 reps
Workout Scaled
Suzie Vinnick 08/17/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 Row 25-20-15-10-5 calories
single skips 150-120-90-60-30

Post time!
LVL2: single skips
 16m 17s
Workout Scaled
Suzie Vinnick 08/14/2015 Premier Martial Arts/Grand River CrossFit 08/14/2015 4 rounds for time of:
25 Lunges
50 Squats

Post time!		 14m 19s
Performed as RX
Suzie Vinnick 08/13/2015 Premier Martial Arts/Grand River CrossFit 08/13/2015 2x 1km Run
4 min Rest between

Post total time with breaks.		 27m 04s
Performed as RX
Suzie Vinnick 08/11/2015 Premier Martial Arts/Grand River CrossFit 08/10/2015 5 rounds for time
40 Squats
30 Push-ups
20 V-sits

Post Time!		 29m 18s
Performed as RX
Suzie Vinnick 07/31/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for July 27-31, 2015 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
 4m 49s
Workout Scaled
Suzie Vinnick 07/30/2015 Premier Martial Arts/Grand River CrossFit 07/30/2015 6 x 200m Row
1min Rest between intervals.

Post fastest interval!
 0m 54s
Performed as RX
Suzie Vinnick 07/27/2015 Premier Martial Arts/Grand River CrossFit 07/27/2015 Tabata Wall Balls 20/15lbs
3min Break
2min Max Rep Burpees

Post total reps added together!
Scale as needed!		 70 reps
Workout Scaled
Suzie Vinnick 07/22/2015 Premier Martial Arts/Grand River CrossFit 07/22/2015 Throwdown Workout #4 2012
10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.
Scaled as needed!
 60 reps
Performed as RX
Suzie Vinnick 07/10/2015 Premier Martial Arts/Grand River CrossFit 07/09/2015 "Running Ladder"
200m 1min Rest
400m 2min Rest
800m 3min Rest
400m 2min Rest
200m Finished

Post total time with breaks!		 25m 55s
Performed as RX
Suzie Vinnick 07/10/2015 Premier Martial Arts/Grand River CrossFit 07/10/2015 1 minute of pull-ups
1 minute of rowing/calories
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups

Post total reps added together!
Scale as needed.
 140 reps
Workout Scaled
Suzie Vinnick 07/08/2015 Premier Martial Arts/Grand River CrossFit 07/08/2015 3 rounds for time:
400m run
10 squat tire step ups
10 V-sits

Post time!
 16m 56s
Performed as RX
Suzie Vinnick 07/06/2015 Premier Martial Arts/Grand River CrossFit 07/06/2015 10min AMRAP of:
5 Power cleans 65lbs
10 Pistols/Alternating (20" box)
30 single skips

Post rounds & reps!
 6 rounds 2 reps
Workout Scaled
Suzie Vinnick 06/26/2015 Premier Martial Arts/Grand River CrossFit 06/26/2015 8min AMRAP of:
200m Run
4 Tire Flips
10 Squats

Post rounds and reps!
Scale as needed.
 3 rounds 0 reps
Performed as RX
Suzie Vinnick 06/25/2015 Premier Martial Arts/Grand River CrossFit 06/25/2015 Row
Total Time:
2x200m, 30sec rest between
2x400m 1min rest between
1x800m
Post total time including rest!
 13m 26s
Performed as RX
Suzie Vinnick 06/22/2015 Premier Martial Arts/Grand River CrossFit 06/22/2015 3 rounds for time of:
5 Floor Press (65lbs)
10 Hang Power cleans (65lbs)
15 KB Swings 30lbs

Post time!
LVL1.5		 8m 27s
Workout Scaled
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