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Athlete Date Sort Location Workout Name Description Results
Rick Hill 01/07/2021 Premier Martial Arts/Grand River CrossFit 01/07/2021 Chipper - 20 POINTS
For Time:
50 Air Squats
10 Burpees
50 Sit-ups
10 Burpees
50 Lunges
10 Burpees
50 Jumping Jacks
10 Burpees

Post time!
 9m 06s
Performed as RX
Rick Hill 01/05/2021 Premier Martial Arts/Grand River CrossFit 01/05/2021 Cindys Cousin - 40 POINTS
20:00 AMPRAP
5 Burpees
10 Push-ups
15 Air Squats

Post rounds & reps!
 14 rounds 0 reps
Performed as RX
Rick Hill 01/04/2021 Premier Martial Arts/Grand River CrossFit 01/04/2021 Monday January 4
Run 3K - 60 POINTS

Post time
 21m 02s
Performed as RX
Rick Hill 01/01/2021 Premier Martial Arts/Grand River CrossFit 01/01/2021 Friday January 1st 20 POINTS
For time:
10-20-30-40-50-40-30-20-10
Unbroken Air Squats
30 seconds Wall Sit between each set

Post time!		 10m 10s
Performed as RX
Rick Hill 12/21/2020 Premier Martial Arts/Grand River CrossFit 12/21/2020 5 rounds for time
10 KB Swings 50/35lbs
10 Box Jumps 24"/20"
10 V-sits

Post time!
Compare to Dec 18, 2019		 7m 04s
Performed as RX
Rick Hill 08/31/2020 Premier Martial Arts/Grand River CrossFit 08/31/2020 4 rounds for time
200m Run/Row
7 Thrusters 95/65lbs

Post time!		 7m 13s
Performed as RX
Rick Hill 08/31/2020 Premier Martial Arts/Grand River CrossFit 08/31/2020 4 rounds for time
200m Run/Row
7 Thrusters 95/65lbs

Post time!		 7m 13s
Performed as RX
Rick Hill 06/29/2020 Premier Martial Arts/Grand River CrossFit 06/29/2020 12min EMOM
8 Air Squats
4 Burpees

Perfect score is 12 rounds.
 12 rounds 0 reps
Performed as RX
Rick Hill 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.		 6m 35s
Performed as RX
Rick Hill 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 24s
Performed as RX
Rick Hill 02/01/2020 Premier Martial Arts/Grand River CrossFit 02/01/2020 30min AMRAP:
500m Row
3 rounds of Strict Cindy

1 round of strict Cindy = 5 strict pull-ups, 10 push-ups, and 15 air squats

Post total rounds and reps!
Scale as needed.
 5 rounds 0 reps
Workout Scaled
Rick Hill 01/30/2020 Premier Martial Arts/Grand River CrossFit 01/30/2020 Run or Row
3000m (3km)Time Trial

Post time!		 12m 54s
Performed as RX
Rick Hill 12/23/2019 Premier Martial Arts/Grand River CrossFit 12/23/2019 EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Post Rounds. Perfect score is 15!
 15 rounds 0 reps
Performed as RX
Rick Hill 11/09/2019 Premier Martial Arts/Grand River CrossFit 11/09/2019 "Christine"
3 rounds for time of:
Row 500m
12 Deadlifts @ bodyweight
21 Box Jumps 24/20"

Post time!
 13m 34s
Performed as RX
Rick Hill 11/09/2019 Premier Martial Arts/Grand River CrossFit 11/09/2019 "Christine"
3 rounds for time of:
Row 500m
12 Deadlifts @ bodyweight
21 Box Jumps 24/20"

Post time!
 13m 34s
Performed as RX
Rick Hill 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlift High Pulls 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 9 rounds 5 reps
Performed as RX
Rick Hill 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 13 rounds 0 reps
Performed as RX
Rick Hill 10/18/2019 Premier Martial Arts/Grand River CrossFit 10/18/2019 16min EMOM
3 Front Squat 115/85lbs
4 push-up sit throughs

Post total rounds. Perfect score is 16.
 16 rounds 0 reps
Performed as RX
Rick Hill 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 13m 40s
Performed as RX
Rick Hill 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 9 rounds 3 reps
Workout Scaled
Rick Hill 06/28/2019 Premier Martial Arts/Grand River CrossFit 06/28/2019 10min Time Cap
90 Double Unders
9 Power Cleans 135/95lbs
9 Strict Pull-ups
60 Double Unders
6 Power Cleans 135/95lbs
6 Strict Pull-ups
30 Double Unders
3 Power Cleans 135/95lbs
3 Strict Pull-ups

Post total reps! 216 is perfect score.
Scale as needed.
Compare to June 6, 2015
 216 reps
Workout Scaled
Rick Hill 06/27/2019 Premier Martial Arts/Grand River CrossFit 06/27/2019 Row or Row
6x200m
2min rest between

Post fastest interval.		 0m 39s
Performed as RX
Rick Hill 06/26/2019 Premier Martial Arts/Grand River CrossFit 06/26/2019 For Time
200m Run/Row
12 Overhead Squats 65/45lbs
12 Sit-ups
200m Run/Row
9 Overhead Squats
9 Sit-ups
200m Run/Row
6 Overhead Squats
6 Sit-ups

Post time!
Scale as needed.		 5m 01s
Workout Scaled
Nick Hall 06/05/2019 Keshequa High School Q4-W13 Squat Benchmark #4 Max Squat Day

Warm Up with an appropriate weight based on your 2nd quarter max. Work up slowly to try to beat your best lift.

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.		 35 lbs
Performed as RX
Rick Hill 06/05/2019 Premier Martial Arts/Grand River CrossFit 06/05/2019 4 rounds of:
10 Box Jumps 24/20
10 Sit-ups
10 Wall Balls 20/15lbs

Post time!
Scale as needed.		 5m 54s
Performed as RX
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