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Athlete Date Sort Location Workout Name Description Results
Suzie Vinnick 12/29/2014 Premier Martial Arts/Grand River CrossFit 12/29/2014 For Time:
2000m Row
EMOM do 8 push-ups

Post time!
Scale as Needed.
 18m 41s
Performed as RX
Suzie Vinnick 12/23/2014 Premier Martial Arts/Grand River CrossFit 12/23/2014 2x4min AMRAP's of:
60 Single skips
20 Pull-ups, modified
10 sit-ups
1min Break between AMRAP's

Post total reps added together!
LVL2: Mod. pull-ups, triple skips
 366 reps
Workout Scaled
Suzie Vinnick 12/22/2014 Premier Martial Arts/Grand River CrossFit 12/22/2014 For Time:
Row 1200m
10 Wall Balls
Row 800m
20 Wall Balls
Row 400m
30 Wall Balls

Post Time!
 16m 44s
Performed as RX
Suzie Vinnick 12/08/2014 Premier Martial Arts/Grand River CrossFit 12/08/2014 5 rounds for time:
5 Power Snatch 45lbs
7 V-sits
9 regular push-ups on my knees

Post time!

 8m 32s
Workout Scaled
Suzie Vinnick 11/10/2014 Premier Martial Arts/Grand River CrossFit 11/10/2014 4 rounds
1 minute Row (calories)
1 minute Sit-ups

Rest 30sec between rounds, total reps and calories = score
 107 reps
Performed as RX
Suzie Vinnick 11/03/2014 Premier Martial Arts/Grand River CrossFit 11/03/2014 5 Rounds for Time
10 Deadlifts @ 95lbs
5 Hanging kneelifts

Post time!
LVL1M: light weight, hang knee raise
 6m 18s
Workout Scaled
Suzie Vinnick 10/31/2014 Premier Martial Arts/Grand River CrossFit 10/31/2014 10min AMRAP:
10 sit-ups
15 Push-ups (from knees)
10 Sit-ups
30 Squats

Post rounds and reps!
 2 rounds 20 reps
Workout Scaled
Suzie Vinnick 10/24/2014 Premier Martial Arts/Grand River CrossFit 10/24/2014 3 Rounds for Time:
10 Wall Balls 15lbs
10 Kettlebell Swings 15lbs
10 Burpees

LVL1: 3 rounds, low targets
 11m 09s
Workout Scaled
Suzie Vinnick 10/22/2014 Premier Martial Arts/Grand River CrossFit 10/22/2014 5 Rounds for time of:
5 Front Squats 45lbs
7 Box Jumps 8"
9 Sit-ups

LVL1M		 13m 37s
Workout Scaled
Suzie Vinnick 10/20/2014 Premier Martial Arts/Grand River CrossFit 10/20/2014 10-9-8-7-6-5 reps of:
V-Sits
Jumping Chin Ups

Post time!
LVL1: Sit-ups, mod. chin ups
 4m 30s
Workout Scaled
Suzie Vinnick 10/15/2014 Premier Martial Arts/Grand River CrossFit 10/15/2014 4 rounds for time:
10 Calorie Row
10 Wall Balls 15lbs

Post Time!
Scale as needed.
 7m 01s
Workout Scaled
Suzie Vinnick 10/10/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 6-10, 2014 For Time:
Every minute on the minute

LVL1: 75 Kb swings, 20lbs, hang knee raise
 5m 20s
Workout Scaled
Suzie Vinnick 10/09/2014 Premier Martial Arts/Grand River CrossFit 10/09/2014 Row
1x 250m
30sec Break
2x350m
30sec Break between
1x500m

Post total time including breaks!		 7m 39s
Performed as RX
Suzie Vinnick 10/08/2014 Premier Martial Arts/Grand River CrossFit 10/08/2014 30-30-30

For Time:
30 Shoulder to Overhead 45lbs
30 Front Squats 45lbs
30 Power Cleans 45lbs

Post time!
LVL1: 75/45lbs
 7m 01s
Workout Scaled
Suzie Vinnick 10/06/2014 Premier Martial Arts/Grand River CrossFit 10/06/2014 10min AMRAP:
10 Jumping pull up
20 Squats
60 single skips

Post rounds & reps!
LVL1M: 5min, mod pull-ups, single skips
LVL1: 8min, mod pull-ups, double skips
LVL2: Mod pull-ups, triple skips
LVL3: RX'd		 4 rounds 10 reps
Workout Scaled
Suzie Vinnick 10/01/2014 Premier Martial Arts/Grand River CrossFit 10/01/2014 8min AMRAP:
5 Ground to Overhead 50lbs
7 Knee raises
9 Burpees

Post rounds and reps!
LVL1M		 2 rounds 6 reps
Workout Scaled
Suzie Vinnick 09/22/2014 Premier Martial Arts/Grand River CrossFit 09/22/2014 Buy In: 800m Row
followed by 3 rounds of
5 Power Snatches 45lbs
10 Jump Pull-ups
15 Squats
Cash Out: 200 single skips
LVL1


Post Time!
LVL1M: 400m, 2 rounds, light weight, mod. pull-ups, single skips
LVL1: 75/45lbs, mod. pull-ups, double skips
LVL2: 85/55lbs, mod. pull-ups, triple skips
LVL3: RX'd		 13m 54s
Workout Scaled
Suzie Vinnick 09/19/2014 Premier Martial Arts/Grand River CrossFit 09/19/2014 7 minute AMRAP
7 push press 45lbs as RX
7 Kettlebell swings 25 LVL1
7 burpee box overs 12"

Post rounds and reps!
LVL1M: light weight, no box over burpees
LVL1: 55/25lbs, 40/25lbs, 20"/16"
LVL2: 65/35lbs, 45/30lbs
LVL3: RX'd		 2 rounds 14 reps
Workout Scaled
Suzie Vinnick 09/17/2014 Premier Martial Arts/Grand River CrossFit 09/17/2014 3 rounds for time of:
5 Deadlifts 95lbs
50 Singles
20 Push-ups

Post time!
LVL1M: light weight, single skips,
 7m 01s
Workout Scaled
Suzie Vinnick 09/15/2014 Premier Martial Arts/Grand River CrossFit 09/15/2014 EMOM for 10min of
LVL1M:
3 power cleans 45lbs
5 burpees

Post total rounds! 10 is perfect score.		 6 rounds 0 reps
Workout Scaled
Suzie Vinnick 09/12/2014 Premier Martial Arts/Grand River CrossFit 09/12/2014 For Time:
4 rounds of:
10 Back Squats @ 45lbs
5 Push Jerks @ 45lbs

Post time!
LVL1M: light weight
 4m 15s
Workout Scaled
Suzie Vinnick 09/11/2014 Premier Martial Arts/Grand River CrossFit 09/11/2014 Rowing
2x1000m
2min Rest between

Post fastest interval!

1st - 5:26
2nd - 5:12		 5m 12s
Performed as RX
Suzie Vinnick 09/09/2014 Premier Martial Arts/Grand River CrossFit 09/08/2014 For Time:
8-7-6-5-4-3-2-1 reps of:
Deadlifts (75 lbs)
Push-ups (from knees)
Squats

Post Time!
LVL1M: 8-1 reps, 65% Body weight
LVL2: 75% Body weight,
LVL3: RX'd		 6m 42s
Workout Scaled
Suzie Vinnick 09/05/2014 Premier Martial Arts/Grand River CrossFit 09/05/2014 Row
8x45sec
1min Break between
Post total distance.

 1,262 m
Performed as RX
Suzie Vinnick 09/03/2014 Premier Martial Arts/Grand River CrossFit 09/03/2014 3 rounds for time of:
12 OH Walking Lunges 15lbs
14 V-ups
16 Push-ups

Post time!
LVL2: 15lbs
 7m 16s
Workout Scaled
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