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Athlete Date Sort Location Workout Name Description Results
Suzie Vinnick 09/02/2014 Premier Martial Arts/Grand River CrossFit 09/02/2014 5min AMRAP Ladder
1,1,2,2,3,3,etc.
LVL1M; 16, Red & Yellow Targets
Box Jumps 16"
Wall Balls 15lbs

Score is total number of reps.
LVL1M; 20/16, Red & Yellow Targets
LVL1: Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd + 28/24 		63 reps
Workout Scaled
Suzie Vinnick 08/13/2014 Premier Martial Arts/Grand River CrossFit Wittman Four (Seven) rounds for time of:
15 Kettle bell swings 20lbs (50/35lbs )
15 Power Cleans 45lbs (95/65lbs)
15 Step ups 16 (Box Jumps "24"/20")

Scale as needed!		 16m 13s
Workout Scaled
Suzie Vinnick 08/05/2014 Premier Martial Arts/Grand River CrossFit 08/05/2014 3 rounds for time of:
400m Row
8 DB Squat Cleans 20
8 Sit-ups

Post time!

LVL2: 20lbs
 11m 02s
Workout Scaled
Suzie Vinnick 07/30/2014 Premier Martial Arts/Grand River CrossFit 07/30/2014 LVL1: 25-15-5 reps

Mod. pull-ups (purple belt)
Squat Jumps
Sit-ups

Post time!
 7m 55s
Workout Scaled
Suzie Vinnick 07/28/2014 Premier Martial Arts/Grand River CrossFit 07/28/2014 8min AMRAP of:
LVL2: 165/105lbs, triple skips
5 Deadlifts 75lbs
10 Wall Balls 15lbs
30 skips

Post rounds & reps!
LVL1M: 5min light weight, single skips
LVL1: 6min, 155/95lbs, double skips
LVL2: 165/105lbs, triple skips
LVL3: RX'd
 4 rounds 5 reps
Workout Scaled
Suzie Vinnick 07/24/2014 Premier Martial Arts/Grand River CrossFit Jerry For time:
Run 400m
Row 2K
Run 400m

Post time!
Scale as needed.		 19m 59s
Workout Scaled
Suzie Vinnick 07/09/2014 Premier Martial Arts/Grand River CrossFit 07/09/2014 LVL1M

3x3min AMRAPS, 1min Break between
3 Power cleans 55lbs
6 Pull-ups
9 Sit-ups

Post total reps from all rounds!
LVL1M 3x3min, light weight, mod pull-ups
 117 reps
Workout Scaled
Suzie Vinnick 07/07/2014 Premier Martial Arts/Grand River CrossFit 07/07/2014 3 rounds for time:
500m Row
10 dumbbell swings
10 V-sits

Post time!
LVL1M: 2 rounds,250m, light weight, sit-ups
LVL1: 3 rounds, 400m, 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd		 12m 07s
Workout Scaled
Suzie Vinnick 07/04/2014 Premier Martial Arts/Grand River CrossFit 07/03/2014 1000m Row (5:19)
10 sit-ups for each minute it takes to do 1000m
(50 situps)
Time is kept going until sit-ups are finished.

Post total time!		 9m 59s
Performed as RX
Suzie Vinnick 07/02/2014 Premier Martial Arts/Grand River CrossFit 07/01/2014 5min AMRAP of:
7 Hand Release Push-ups
7 Wall Balls 10lbs

Post rounds & reps!
LVL1M: 5min, mod. push-ups, low targets

1.5km on rowing machine (9:15)		 5 rounds 13 reps
Workout Scaled
Suzie Vinnick 06/27/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #1 2 Rounds for Time of:
Run (200m scaled)
20 SDHP 35lbs scaled)
20 Air Squats

Post time!
 9m 21s
Workout Scaled
Suzie Vinnick 06/25/2014 Premier Martial Arts/Grand River CrossFit 06/25/2014 EMOM for 6min of:
3 Deadlifts @ 85lbs
5 Burpees
7 KB Swings 20lbs

Post total rounds. 12 is perfect score.

LVL1M: 6min, light weight deadlift, 20lbs

LVL1: 10min, 185/95lbs, 40/25lbs
LVL2: 205/115lbs,45/30lbs
LVL3: RX'd		 3 rounds 0 reps
Workout Scaled
Suzie Vinnick 06/23/2014 Premier Martial Arts/Grand River CrossFit 06/23/2014 For Time
25 Single Unders
12 Sit-ups
25 Single Unders
12 Burpees
25 Single Unders
12 V-sits
25 Single Unders

Post time!
LVL1M: 25 & 12 reps each, single skips, sit-ups

LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 6m 00s
Workout Scaled
Suzie Vinnick 06/20/2014 Premier Martial Arts/Grand River CrossFit 06/20/2014 8min AMRAP of:
5 DB Alt. Snatch 12lbs
7 V-sits
9 Squats

Post rounds and reps!
LVL1M: 5min, light weight, sit-ups
* LVL1: 8min, 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 4 rounds 0 reps
Performed as RX
Suzie Vinnick 06/18/2014 Premier Martial Arts/Grand River CrossFit None 4 Rounds for time of:
8 SDHP 35lbs
10 Push-press 35lbs
12 Sit-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 10m 53s
Performed as RX
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