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Athlete Date Sort Location Workout Name Description Results
Toni Smith 05/30/2020 Premier Martial Arts/Grand River CrossFit 05/30/2020 Complete as many rounds as possible in 15 minutes of:

12 Odd object Rows
12 walking lunges
12 V-sits

Post total rounds & reps!
 11 rounds 20 reps
Performed as RX
Toni Smith 05/22/2020 Premier Martial Arts/Grand River CrossFit 05/22/2020 20 min EMOM
1st min - 15 squats, hold towel overhead
2nd min - 40 Russian twist
3rd min - 15 push ups
4th min - 40 bicycles
repeat

Perfect score is 20 rounds!
Submitted by Laurie H.		 20 rounds 0 reps
Performed as RX
Toni Smith 05/20/2020 Premier Martial Arts/Grand River CrossFit None 17 min AMRAP
10 alternating step ups on chair/box
10 odd object ground to overheads

10 jumping jack
10 v sits

Calculate total rounds and reps
Submitted by Toni S.		 12 rounds 6 reps
Performed as RX
Toni Smith 05/18/2020 Premier Martial Arts/Grand River CrossFit 05/18/2020 16 min EMOM
Minute 1 - 15 sit-ups
Minute 2 - 15 leg levers
Minute 3 - 30 mountain climbers
Minute 4 - 45 sec plank
Repeat 4X

Perfect score is 16 rounds.
Submitted by Jeanette T.
 16 rounds 0 reps
Performed as RX
Toni Smith 05/11/2020 Premier Martial Arts/Grand River CrossFit 05/11/2020 Macho Taco
5 x 3min AMRAPs:
60 Hops/Skips/Double Unders
20 Jumping Lunges
Max Rounds of Odd Object Macho Man

Rest 1 Minute Between Rounds

1 Round of Macho Man = 3 odd object Cleans + 3 Front squats + 3 Shoulder to Overhead
Post total reps!		 560 reps
Performed as RX
Toni Smith 05/01/2020 Premier Martial Arts/Grand River CrossFit 05/01/2020 15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!
 13 rounds 10 reps
Performed as RX
Toni Smith 04/27/2020 Premier Martial Arts/Grand River CrossFit 04/27/2020 7 rounds for time:
7 Burpees
7 Squats
7 Sit-ups

Post time!
 6m 02s
Performed as RX
Toni Smith 04/22/2020 Premier Martial Arts/Grand River CrossFit 04/22/2020 7 Rounds for Time
10 Alternating Lunges
20 Bicycle Crunches
30 Mountain Climbers

Post time!
Scale as needed.
 7m 07s
Performed as RX
Toni Smith 04/18/2020 Premier Martial Arts/Grand River CrossFit 04/18/2020 For Time:
Partner HELL
100 Push ups
200 Sit-ups
300 Jump squats

*Divide each anyway you want. One person working at a time!
If you have no partner do half of reps! But...we hope you find someone to share the love!
Post time!		 9m 22s
Workout Scaled
Toni Smith 04/17/2020 Premier Martial Arts/Grand River CrossFit 04/17/2020 "Pick it Up"
AMRAP 15:
8 Odd-Object Rows
8 Odd-Object Ground to Overhead
12 Odd-Object Step-Back Lunges

Post rounds & reps!
Scale as needed.		 14 rounds 0 reps
Performed as RX
Toni Smith 04/13/2020 Premier Martial Arts/Grand River CrossFit 04/13/2020 10min AMRAP:
1 Towel Roll Up
6 Straddle Press of Odd Object
8 Zercher Squats with Odd Object

Post rounds and reps!
SuperKids can do total workout.		 12 rounds 1 reps
Performed as RX
Toni Smith 04/10/2020 Premier Martial Arts/Grand River CrossFit 04/10/2020 5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Hops over odd-object

Post total reps!
Scale as needed.
 300 reps
Performed as RX
Toni Smith 04/06/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 578 reps
Performed as RX
Toni Smith 04/04/2020 Premier Martial Arts/Grand River CrossFit 04/04/2020 "Partner Problems"
15min AMRAP
5 One Arm Partner Rows(alt. each round)
7 Odd Object Squat and Pass
9 Push up Partner Taps

Without Partner
15min AMRAP:
5 One arm Odd Object Rows
7 Odd Object Goblet Squats
9 Push up Shoulder Taps

Post total rounds and reps!
Scale as needed. SuperKids do full workout.		 13 rounds 5 reps
Performed as RX
Toni Smith 04/03/2020 Premier Martial Arts/Grand River CrossFit 04/03/2020 Part A)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
2min Rest

Part B)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
2min Rest

Part C)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

Post total time including breaks!
Scale as needed.		 15m 17s
Performed as RX
Toni Smith 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 17m 28s
Performed as RX
Toni Smith 03/28/2020 Premier Martial Arts/Grand River CrossFit 03/28/2020 5 rounds for time of:
10 Chair Dips
15 Air Squats
20 Sit-ups

Post time!
Scale as needed.
SuperKids can scale as needed.		 7m 19s
Performed as RX
Toni Smith 03/26/2020 Premier Martial Arts/Grand River CrossFit 03/26/2020 Run and Squat
4 rounds
400m
50 squats

Post time!
Use the track or a running app!
Scale as needed.
SuperKids can scale to 200m and 25 squats.		 14m 01s
Performed as RX
Toni Smith 03/25/2020 Premier Martial Arts/Grand River CrossFit 03/25/2020 Death by Burpee
On the Minute EMOM
Round 1- 3 burpees
Round 2- 4 burpees
Round 3- 5 burpees
Round 4- 6 burpees

Do your burpees then rest remaining time out of the minute. Add 1 burpee per round until unable to complete in the minute.

Post total reps!		 117 reps
Performed as RX
Toni Smith 03/23/2020 Premier Martial Arts/Grand River CrossFit 03/23/2020 Farmland
15min AMRAP:
15 Hand-release push-ups
18 Bent over Odd object Rows
21 Glute bridge

Post rounds and reps!
Scale as needed.

 10 rounds 17 reps
Performed as RX
Toni Smith 03/20/2020 Premier Martial Arts/Grand River CrossFit 03/20/2020 For time:
1 Push up
1 Squat
2 Push ups
2 Squats
3 Push ups
3 Squats
4 Push ups
4 Squats
.. Until 10 reps of each

2min rest

10 Push ups
10 Squats
9 Push ups
9 Squats
8 Push ups
8 Squats
.Until 1 reps of each completed.

Post time including 2min rest!
 9m 08s
Performed as RX
Toni Smith 03/14/2020 Premier Martial Arts/Grand River CrossFit 03/14/2020 For Time:
75 Clean & Jerk @ 50% Body weight
*Every 25 reps do 25 double unders.
Finish with double unders

Post Time!
Scale as needed.
Compare to March 22, 2019
 10m 50s
Performed as RX
Toni Smith 03/10/2020 Premier Martial Arts/Grand River CrossFit 03/10/2020 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Toni Smith 03/09/2020 Premier Martial Arts/Grand River CrossFit 03/09/2020 6 rounds for time
8 Hang Power Cleans 95/65lbs
8 V-Sits
8 Box Jumps 24/20

Post time!
 6m 23s
Performed as RX
Toni Smith 03/07/2020 Premier Martial Arts/Grand River CrossFit 03/07/2020 Funny Bone
10min AMRAP:
9 Kettlebell Swings 50/35lbs
7 Box Jumps 24/20
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
Compared to March 30, 2019
 8 rounds 11 reps
Performed as RX
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