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Athlete Date Sort Location Workout Name Description Results
Kathy G 01/27/2021 Premier Martial Arts/Grand River CrossFit None Housebound
contributed by Fiona A.

40 POINTS

5 rounds for time of:

10 weighted sit ups with odd object
20 pushups
30 air squats
40 step ups
 19m 38s
Performed as RX
Kathy G 01/26/2021 Premier Martial Arts/Grand River CrossFit None Dog Interference
contributed by Amy D.

20 POINTS

4 rounds for time:

10 tricep/chair dips
15 glute bridges
20 alternating lunges
25 calf raises
 7m 12s
Performed as RX
Kathy G 01/25/2021 Premier Martial Arts/Grand River CrossFit None Anger Management - Lockdown Style
contributed by Sheryl F.

20 POINTS

No reps to count, just let it all out.

This was a heavy bag tabata workout, but could be done shadow boxing style.

Tabata 1 - upper body/punches
Tabata 2 - lower body/kicks
Tabata 3 - upper and lower body

Tabata = 8 rounds, 20 seconds work, 10 seconds rest.

1 min rest between tabatas.
 869 reps
Performed as RX
Kathy G 01/23/2021 Premier Martial Arts/Grand River CrossFit None 40 POINTS

15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!

Compare to May 1, 2020		 7 rounds 28 reps
Performed as RX
Kathy G 01/22/2021 Premier Martial Arts/Grand River CrossFit None Shenanigans - 30 POINTS

5 Rounds:
12 Odd-Object Ground to Overhead
6 Burpees over Odd-Object
12 Odd-Object Step Back Lunges
6 Burpees over Odd-Object

Post time!

Compare to May 4, 2020		 15m 41s
Workout Scaled
Kathy G 01/21/2021 Premier Martial Arts/Grand River CrossFit None Run 5K

80 POINTS

Post time!		 35m 58s
Performed as RX
Kathy G 01/20/2021 Premier Martial Arts/Grand River CrossFit None 30 POINTS

10min AMRAP:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Sit-ups

Post rounds & reps!

Compare to May 13, 2020
 10 rounds 20 reps
Workout Scaled
Kathy G 01/19/2021 Premier Martial Arts/Grand River CrossFit None Sk8ters Gonna Plank - 50 POINTS

5 Rounds for time:
60 Speed skaters (30/side)
20 Air Squats
2:00 Plank

Post time
 18m 19s
Performed as RX
Kathy G 01/18/2021 Premier Martial Arts/Grand River CrossFit None Heidi 50 POINTS

(Compare to May 16, 2020)

23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 4 rounds 62 reps
Performed as RX
Kathy G 01/16/2021 Premier Martial Arts/Grand River CrossFit 01/16/2021 One-Hundy or Bust - 60 POINTS
(Optional 35 min Time Cap)

100 Rounds for time:
1 Burpee
2 Air Squats
3 Push-ups
4 Alternating Lunges

Post time!

Post your score as RX'd only if you do all 100 rounds!		 35m 00s
Workout Scaled
Kathy G 01/15/2021 Premier Martial Arts/Grand River CrossFit 01/15/2021 Tabatas! - 40 POINTS
8 Rounds of 20 seconds work/10 seconds rest. There is a 1:00 rest between each tabata.

Tabata 1 Squats
Tabata 2 Sit-ups
Tabata 3 Push-ups
Tabata 4 Alternating V-Sits

Score is total reps
 311 reps
Performed as RX
Kathy G 01/14/2021 Premier Martial Arts/Grand River CrossFit 01/14/2021 Hannah Banana Compare to April 24, 2020
20 POINTS
15min AMRAP:
10 Flutter Kicks
20 Odd-Object Ground-to-Overhead
30 Hops or single skips

Post rounds & reps!
 8 rounds 33 reps
Workout Scaled
Kathy G 01/13/2021 Premier Martial Arts/Grand River CrossFit 01/13/2021 Run 4K - 70 POINTS

Post time!		 28m 31s
Performed as RX
Kathy G 01/12/2021 Premier Martial Arts/Grand River CrossFit 01/12/2021 30 POINTS
For time:
5-10-15-20-25-30-35-40-45-50
Alternating Lunges
5 Burpees after each set

Post time!
 18m 10s
Performed as RX
Kathy G 01/11/2021 Premier Martial Arts/Grand River CrossFit 01/11/2021 Marguerita- 40 POINTS
50 Rounds for time:
1 Burpee
1Push-up
1 Jumping Jack
1 Hand Stand

Post time!
 28m 27s
Workout Scaled
Kathy G 01/09/2021 Premier Martial Arts/Grand River CrossFit 01/09/2021 Ivan the Terrible - 40 POINTS
For time:
90 Seconds Jump Rope
50 Lunges
50 Push-ups
50 Sit-ups

90 Seconds Jump Rope
40 Lunges
40 Push-ups
40 Sit-ups

90 Seconds Jump Rope
30 Lunges
30 Push-ups
30 Sit-ups

90 Seconds Jump Rope
20 Lunges
20 Push-ups
20 Sit-ups

90 Seconds Jump Rope
10 Lunges
10 Push-ups
10 Sit-ups

Post time!
 30m 38s
Workout Scaled
Kathy G 01/08/2021 Premier Martial Arts/Grand River CrossFit None 20 POINTS
For Time:
Buy-In 30 Jump Squats
Followed by 4 rounds of:
15 Sit-ups
15 V-Sits
30 Bicycle Crunches
45 Second plank
Cash Out 30 Jump Squats

Post time!
 13m 40s
Performed as RX
Kathy G 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!
 11m 09s
Performed as RX
Kathy G 01/06/2021 Premier Martial Arts/Grand River CrossFit None Lockdown - 30 POINTS
For time:
10-9-8-7-6-5-4-3-2-1 Push Ups
20-18-16-14-12-10-8-6-4-2 V-Sits
30-27-24-21-18-15-12-9-6-3 Air Squats

Post time!		 14m 13s
Performed as RX
Kathy G 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!
 9 rounds 0 reps
Performed as RX
Kathy G 01/04/2021 Premier Martial Arts/Grand River CrossFit 01/04/2021 Monday January 4
Run 3K - 60 POINTS

Post time
 20m 43s
Performed as RX
Kathy G 01/02/2021 Premier Martial Arts/Grand River CrossFit None Saturday January 2
Super Legs 30 POINTS
5 Rounds for time:
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Jump Squats

Post time!		 12m 38s
Performed as RX
Kathy G 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!		 11m 53s
Performed as RX
Kathy G 04/02/2020 Premier Martial Arts/Grand River CrossFit 04/02/2020 Run
5km

Post time!
Scale as needed.		 34m 23s
Performed as RX
Kathy G 04/01/2020 Premier Martial Arts/Grand River CrossFit 04/01/2020 32-Pack
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks

*A tabata is 4 Minutes :20 Seconds of work, :10 Seconds of rest. Youll complete 8 rounds of each movement before moving on.
Score is total numbers of Glute bridges and Flutter kicks added together.		 250 reps
Performed as RX
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