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Athlete Date Sort Location Workout Name Description Results
Nick Hall 03/18/2019 Keshequa High School Q3-W6 - Leg Day 4 Sets - Squat

Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max

Log your Total Weight of all sets combined

Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight		 1470 lbs
Performed as RX
Rick Hill 03/16/2019 Premier Martial Arts/Grand River CrossFit 03/16/2019 CrossFit Open Intramural Points Workout
10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

Posts total reps!

 258 reps
Performed as RX
Nick Hall 03/11/2019 Keshequa High School Q3-W5 - Back Day 4 Sets - Deadlift

Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max

Log your Total Weight of all sets combined

Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight		 36 lbs
Performed as RX
Rick Hill 03/09/2019 Premier Martial Arts/Grand River CrossFit 03/09/2019 6min Time Cap of:
25 Air Squats
25 Push-up
25 Sit-ups
With time left Max rep wall balls 20/14lbs

Post total reps! Total reps are your points.
Scale as needed.
This is a CrossFit Open Intramural points workout!		 140 reps
Performed as RX
Rick Hill 03/08/2019 Premier Martial Arts/Grand River CrossFit 19.3 CrossFit Open-Our Version 200ft DB Front Rack Lunges 50/35lbs
50 DB Step Ups 24/20"
50 Elevated Strict Handstand Push-ups
200ft Bear Crawl

Post total reps!


 108 reps
Workout Scaled
Nick Hall 03/05/2019 Keshequa High School Q3-W4 - Chest Day 4 Sets - Flat Bench

Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max

Log your Total Weight of all sets combined

Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight		 680 lbs
Performed as RX
Rick Hill 03/04/2019 Premier Martial Arts/Grand River CrossFit 03/04/2019 6 rounds of:
20 sec Push-ups
10 second rest
20 sec Double Unders
10 second rest
20 sec Back Squat @ 70% BW
10 second rest

Total reps added together equals score
Scale as needed.		 418 reps
Performed as RX
Rick Hill 03/02/2019 Premier Martial Arts/Grand River CrossFit 03/02/2019 Open Intramural Points Workout

Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight

15min Time Cap.
Post in reps=Total Volume divided by body weight.
This equals your points.

Scale as needed		 88 reps
Performed as RX
Rick Hill 03/01/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 177 reps
Workout Scaled
Rick Hill 03/01/2019 Premier Martial Arts/Grand River CrossFit 03/01/2019 7min AMRAP:
7 KB SDHP 50/35lbs
7 V-sits

Post rounds and reps!
Scale as needed.		 12 rounds 0 reps
Performed as RX
Rick Hill 02/23/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 Buy in: Max Rep Pull-ups until hands come off bar.
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max rep toes to bar until hands come off bar.

Score is total of Pull-ups and Toes to bar added together.
Scale as needed.		 33 reps
Performed as RX
Rick Hill 02/22/2019 Premier Martial Arts/Grand River CrossFit 02/22/2019 CrossFit Open 19.1

15min AMRAP of:
19 Wall Balls 20/14lbs
19 Calorie Row

Post total reps!
Scale as needed.
 209 reps
Performed as RX
Nick Hall 02/11/2019 Keshequa High School Q3-W3 - JUMP AROUND/B-Ball 2 Rounds for Time

20 Jumps over the rope
Run while jumping rope to opposite end of the gym
1 Circle Walk w/hands
Run while jumping rope back to start		 8m 00s
Performed as RX
Rick Hill 02/09/2019 Premier Martial Arts/Grand River CrossFit 02/09/2019 Girl Power
18 min AMRAP:
21/15 Cal Row
3 Rounds of Cindy
5 Squat Cleans 115/75lbs

* 1 round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats
Post total rounds & reps!
Scale as needed.		 3 rounds 9 reps
Workout Scaled
Rick Hill 02/07/2019 Premier Martial Arts/Grand River CrossFit 02/07/2019 Rowing
5x250m
1min Rest between

Post fastest interval!
 0m 51s
Performed as RX
Nick Hall 02/07/2019 Keshequa High School Q3-W2 21-15-9 21-15-9 Drop Sets

Split Lunges
Shoulder Taps
Front to back Line Jumps
Bench Squats

 15m 00s
Performed as RX
Rick Hill 02/06/2019 Premier Martial Arts/Grand River CrossFit 02/06/2019 5 Rounds
10 DB Snatches (alternating) 50/35lbs
8 V-sit
6 Pull-ups

Post time.
Compare to Feb 24, 2018
Scale as needed.		 8m 13s
Workout Scaled
Nick Hall 02/05/2019 Keshequa High School Q3-W1 - BBall Buffet 2 Rounds for Time

5 LH on the ball pushups
5 RH on the ball pushups
Dribble to opposite endline
10 BBall Jump overs
Dribble back to Start		 8m 00s
Performed as RX
Rick Hill 02/04/2019 Premier Martial Arts/Grand River CrossFit 02/04/2019 10min AMRAP of:
10 Wall Balls 20/15lbs
10 KB Swings 50/35lbs

Post rounds and reps!
Scale as needed.		 7 rounds 10 reps
Workout Scaled
Rick Hill 02/01/2019 Premier Martial Arts/Grand River CrossFit 02/01/2019 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!		 13 rounds 0 reps
Performed as RX
Rick Hill 01/31/2019 Premier Martial Arts/Grand River CrossFit 01/31/2019 Rowing
3x800m
2min Rest between

Post fastest interval!
 3m 02s
Performed as RX
Rick Hill 01/31/2019 Premier Martial Arts/Grand River CrossFit 01/31/2019 Rowing
3x800m
2min Rest between

Post fastest interval!
 3m 02s
Performed as RX
Rick Hill 01/30/2019 Premier Martial Arts/Grand River CrossFit 01/30/2019 10min AMRAP:
6 Renegade Rows 35/20lbs Alt DB
8 DB Squats 35/20lbs
10 Offset walking lunges 35/20lbs

Post rounds and reps!
Scale as needed.

 5 rounds 6 reps
Performed as RX
Rick Hill 01/26/2019 Premier Martial Arts/Grand River CrossFit 01/26/2019 2-player WOD
Complete as many rounds as possible in 20 minutes of
Row 150m
10 Box overs (20")
10 Hand-release push-ups

Each partner completes round before next person goes.
Post rounds and reps!
 16 rounds 0 reps
Performed as RX
Rick Hill 01/24/2019 Premier Martial Arts/Grand River CrossFit 01/24/2019 Rowing
10x100m
30sec rest between.

Post fastest interval!
 0m 20s
Performed as RX
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