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Athlete Date Sort Location Workout Name Description Results
Kathy G 01/14/2019 Premier Martial Arts/Grand River CrossFit 01/14/2019 21-15-9
Hang DB Cleans 35/20lbs
Hand release push-ups

Post time!
Scale as needed.		 3m 20s
Performed as RX
Kathy G 01/12/2019 Premier Martial Arts/Grand River CrossFit 01/12/2019 Jump Start
60 Double Unders
30 DB Snatches 50/35lbs
60 Double Unders
30/25 cal Row
60 Double Unders
30 V-sits

Post time!
Scale as needed.		 7m 27s
Workout Scaled
Kathy G 01/11/2019 Premier Martial Arts/Grand River CrossFit 01/11/2019 For time:
12-9-6-3 reps of:
Back Squat (Body Weight)
Pull-ups

Post time!
Scale as needed.		 3m 03s
Workout Scaled
Kathy G 01/10/2019 Premier Martial Arts/Grand River CrossFit 01/10/2019 Rowing
6x250m sprints
1min Rest between

Post fastest interval!
 1m 01s
Performed as RX
Kathy G 01/09/2019 Premier Martial Arts/Grand River CrossFit 01/09/2019 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders

Post time!
Scale as needed
Compare to Jan 28, 2017
 9m 07s
Workout Scaled
Kathy G 01/08/2019 Premier Martial Arts/Grand River CrossFit 01/08/2019 3 Position Clean
2-2-2-2-2-2-2

3 Position clean= 1 power clean + 1 clean at knees +1 hang clean

Post heaviest load!
 75 lbs
Performed as RX
Kathy G 01/07/2019 Premier Martial Arts/Grand River CrossFit 01/07/2019 21-15-9 reps for time
Sumo-deadlift Highpull 75/55lbs
Box Jumps 24/20

Post time!
Scale as needed.		 4m 21s
Workout Scaled
Kathy G 01/05/2019 Premier Martial Arts/Grand River CrossFit 01/05/2019 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
6 Deadlifts @ BW 2nd minute
Workout finished at 100 calories

Post time!
Compare to Jan 22, 2018
 16m 46s
Workout Scaled
Kathy G 01/04/2019 Premier Martial Arts/Grand River CrossFit 01/04/2019 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time!
Scale as needed.		 6m 52s
Performed as RX
Kathy G 01/03/2019 Premier Martial Arts/Grand River CrossFit 01/03/2019 2x Tabata Calorie Row
1min Rest between tabatas

Post total Calories.
 81 reps
Performed as RX
Kathy G 01/02/2019 Premier Martial Arts/Grand River CrossFit 01/02/2019 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
Scale as needed.		 9 rounds 3 reps
Workout Scaled
Kathy G 04/13/2018 Premier Martial Arts/Grand River CrossFit 04/13/2018 4 rounds for time.
21/18 Calorie Row
15 Wallballs 20/14
9 Power Cleans 95/65lbs

Post time! 		15m 13s
Performed as RX
Kathy G 04/12/2018 Premier Martial Arts/Grand River CrossFit 04/12/2018 Rowing
400m
1min rest
500m
1min Rest
600m
1min rest
700m

Post total time including rests!
 13m 42s
Performed as RX
Kathy G 04/10/2018 Premier Martial Arts/Grand River CrossFit 04/10/2018 Clean & Jerk
2-2-2-2-2-2-2-2

Post heaviest load!
 75 lbs
Performed as RX
Kathy G 04/09/2018 Premier Martial Arts/Grand River CrossFit 04/09/2018 4 rounds for time:
3 Burpees
5 Deadlifts 225/185lbs
8 Box Jumps 28"/24"

Post time!
Scale as needed.
 4m 27s
Workout Scaled
Kathy G 04/06/2018 Premier Martial Arts/Grand River CrossFit 04/06/2018 EMOM 10min
3 Power Cleans 135/95lbs odd minutes
8 V-Sits even minutes

Perfect Score is 10 rounds!

 10 rounds 0 reps
Workout Scaled
Kathy G 04/05/2018 Premier Martial Arts/Grand River CrossFit 04/05/2018 Rowing
3x1000m
2min Rest between.

Post total time including rests!
 21m 03s
Performed as RX
Kathy G 08/19/2015 Premier Martial Arts/Grand River CrossFit 08/19/2015 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Air Squats
LVL1: 50% Body Weight
LVL 2:60% body Weight
LVL 3: RX'd

Post total rounds & reps! 		7 rounds 8 reps
Workout Scaled
Kathy G 08/17/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 Row 25-20-15-10-5 calories
Double unders 50-40-30-20-10

Post time!
LVL1M: 15-5, 10-30, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 12m 04s
Workout Scaled
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