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Athlete Date Sort Location Workout Name Description Results
Suzie Vinnick 05/16/2016 Premier Martial Arts/Grand River CrossFit 05/16/2016 AMRAP 10min
100 single skips
10 Back Squats 135/75lbs

 3 rounds 20 reps
Workout Scaled
Suzie Vinnick 03/21/2016 Premier Martial Arts/Grand River CrossFit 03/21/2016 1-3-5-7-9 reps of:
Push Press 55lbs
Pull-ups jumping
Burpee Box Jumps 16
Compare to March 20, 2013

Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd		 11m 26s
Workout Scaled
Suzie Vinnick 01/13/2016 Premier Martial Arts/Grand River CrossFit 01/13/2016 5 rounds for time:
10 HR push-ups
10 Toes to Bar (hanging pulls ups)
10 Box Jumps 16"

Post time!
LVL1M: 3 rounds, hang knee raise, 20"/16"
LVL1: 4 rounds, hang knee raise, 20"16"
LVL2: Knees to chest,
LVL3: Rx'd must do Box Jumps		 10m 55s
Workout Scaled
Suzie Vinnick 01/07/2016 Premier Martial Arts/Grand River CrossFit 01/07/2016 Cover Max Distance Rowing
1min on
1min off
2min on
2min off
3min on

Post total distance!
 1,178 m
Performed as RX
Suzie Vinnick 12/09/2015 Premier Martial Arts/Grand River CrossFit 12/09/2015 10min AMRAP of:
5 Power Cleans 65lbs
10 Leg Levers

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 50% BW
LVL2: 60% BW
LVL3: RX'd		 8 rounds 5 reps
Workout Scaled
Suzie Vinnick 12/07/2015 Premier Martial Arts/Grand River CrossFit 12/07/2015 For Time:
20 OHS 45lbs
20 Box Step Ups 16"
20 HPC 65/45lbs
20 V-Sits
20 Push Press 45
20 Wall Balls 15lbs

Post Time!
LVL1M: 10 reps of each, light weight, sit-ups, 20"/16"
LVL1: 15 reps of each, 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd no step ups!		 9m 29s
Workout Scaled
Suzie Vinnick 12/04/2015 Premier Martial Arts/Grand River CrossFit 12/04/2015 10-9-8-7-6-5-4-3-2-1 reps of:
Push-ups
Sit-ups

Post time!
Scale as needed.
 6m 39s
Workout Scaled
Suzie Vinnick 12/03/2015 Premier Martial Arts/Grand River CrossFit 12/03/2015 Cover Max Distance Rowing
in 10min

Post distance!		 1,885 m
Performed as RX
Suzie Vinnick 11/28/2015 Premier Martial Arts/Grand River CrossFit Fight Gone Bad For Our Hospital Three rounds of:
Wall-ball, 15lbs
Sumo deadlift high-pull, 55lbs
Box step ups 16" box
Push-press, 55lbs
Row (Calories)

1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.		 190 reps
Workout Scaled
Suzie Vinnick 11/19/2015 Premier Martial Arts/Grand River CrossFit 11/19/2015 For Time:
500m Row
50 Squats
500m Row
40 Sit-ups
500m Row
30 Push-ups

Post time!
 18m 34s
Workout Scaled
Suzie Vinnick 11/16/2015 Premier Martial Arts/Grand River CrossFit 11/16/2015 3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL2: 85/55lbs
 10m 34s
Workout Scaled
Suzie Vinnick 11/09/2015 Premier Martial Arts/Grand River CrossFit 11/09/2015 10min AMRAP
5 Thrusters 55lbs
10 KB swings 30lbs
15 Sit-ups

Post rounds & reps!
LVL2: 55lbs, 30lbs
 3 rounds 15 reps
Workout Scaled
Suzie Vinnick 11/04/2015 Premier Martial Arts/Grand River CrossFit 11/04/2015 6 rounds for time
8 Power Snatches 75/45lbs
10 OH Walking Lunges 75/45lb

Post time!
LVL1M: 3 rounds, light weight.
LVL1: 5 rounds, 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
 9m 42s
Workout Scaled
Suzie Vinnick 11/02/2015 Premier Martial Arts/Grand River CrossFit 11/02/2015 For Time
500m Row
25 Push-ups
25 Squats
25 Sit-ups
500m Row

Post Time!
Scale as needed.
 9m 16s
Workout Scaled
Suzie Vinnick 10/19/2015 Premier Martial Arts/Grand River CrossFit 10/19/2015 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
12 V-UPs

Post time!

LVL1.5: 4 rounds, 65lbs
 8m 06s
Workout Scaled
Suzie Vinnick 10/05/2015 Premier Martial Arts/Grand River CrossFit 10/05/2015 21-15-9 reps of:
Box Jumps 16"
KB Swings 30lbs
Sumo-Deadlift Highpull 55lbs

LVL1M: 		12m 56s
Workout Scaled
Suzie Vinnick 10/02/2015 Premier Martial Arts/Grand River CrossFit 10/02/2015 4 Rounds for time of:
5 Ground to Overhead 55lbs
10 Floor Wipers 55lbs
15 Lateral Hops over Bar

LVL3: RX'd		 8m 29s
Performed as RX
Suzie Vinnick 09/30/2015 Premier Martial Arts/Grand River CrossFit 09/30/2015 Max reps in 12min.
1x Pull-up
2x Push-ups
3x Squats
Add 1 rep to all movements each successive round, continue until failure or time elapses.

Post total reps!
Scale as needed.		 237 reps
Workout Scaled
Suzie Vinnick 09/28/2015 Premier Martial Arts/Grand River CrossFit 09/28/2015 4 rounds for time of:
6 SDHP 75/55lbs
8 Wall Balls 20/15lbs
10 V-sits

Post time!
LVL3: RX'd		 7m 51s
Performed as RX
Suzie Vinnick 09/24/2015 Premier Martial Arts/Grand River CrossFit 09/24/2015 Rowing
1:30 on 1:30 off x6

Post farthest distance.
 333 m
Performed as RX
Suzie Vinnick 09/21/2015 Premier Martial Arts/Grand River CrossFit 09/21/2015 For Time:
10 Squats at 60% Body Weight (did 65lbs)
200m Row
20 Squats
400m Row
30 Squats
600m Row

LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight		 11m 06s
Workout Scaled
Suzie Vinnick 09/17/2015 Premier Martial Arts/Grand River CrossFit 09/16/2015 Intervals
Run 10x200m

Rest 1 minute between intervals.

Post Total time including breaks.		 23m 47s
Performed as RX
Suzie Vinnick 09/16/2015 Premier Martial Arts/Grand River CrossFit 09/16/205 3 rounds for Time of:
21 Push Press 75/55lbs
21 hang knee raise
21 Back Squats 75/55lbs

Post Time!
LVL2.5: 55lbs, hanging knee raise
 16m 31s
Workout Scaled
Suzie Vinnick 09/14/2015 Premier Martial Arts/Grand River CrossFit 09/14/2015 For max rounds
1x... Power clean (65lbs)
1x... Burpee
Add one rep per round
8 minute time cap.

Post total rounds.
LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 6 rounds 10 reps
Workout Scaled
Suzie Vinnick 09/11/2015 Premier Martial Arts/Grand River CrossFit 09/11/2015 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time.
LVL1M: light weight, sit-ups
LVL1: 25/15lbs
LVL2: RX'd
 6m 32s
Performed as RX
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