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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 03/01/2021 Premier Martial Arts/Grand River CrossFit 03/01/2021 4 rounds for time:
10 Push ups
10 Front Squats 95/65lbs
10 V-sits

Front squats start on floor
Post time!		 4m 54s
Workout Scaled
Laurie Hines 02/25/2021 Premier Martial Arts/Grand River CrossFit 02/25/2021 10min AMRAP
5 Deadlifts 185/135
7 HR push-ups
9 Wall Balls 20/14

Post rounds & reps!
 7 rounds 12 reps
Workout Scaled
Laurie Hines 02/17/2021 Premier Martial Arts/Grand River CrossFit None AMRAP 10

10/7 Cal Row
8 Deadlifts 155/105
12 DB Step Ups (1 DB) 50/35 24"/20"


 4 rounds 12 reps
Workout Scaled
Laurie Hines 02/12/2021 Premier Martial Arts/Grand River CrossFit None 20 minute AMRAP

20 Mountain climbers (10/leg)
20 Jumping jacks
20 High knees (10/side)
20 Bicycle crunches (10/side)

30 POINTS
 17 rounds 35 reps
Performed as RX
Laurie Hines 02/11/2021 Premier Martial Arts/Grand River CrossFit None Stay Still

10 rounds of:

15-second V-Sit hold

30-second plank

Post total time including the transition time between each exercise.

20 POINTS
 9m 47s
Performed as RX
Laurie Hines 02/10/2021 Premier Martial Arts/Grand River CrossFit None 3 rounds for time:

60-second wall sit

25 air squats

20 alternating lunges

20 Speed skaters

Post time:

30 POINTS		 8m 50s
Performed as RX
Laurie Hines 02/09/2021 Premier Martial Arts/Grand River CrossFit None Heart-Rate Racer

5 rounds of:

40 mountain climbers (20/leg)
20 Jumping jacks
10 Tuck jumps
5 Burpees

Post time!

30 POINTS
 9m 05s
Performed as RX
Laurie Hines 02/06/2021 Premier Martial Arts/Grand River CrossFit None BONUS WOD!!

G-Ma is in a Chelsea Mood

20:00 EMOM

5 Push-ups
10 Sit-ups
15 Squats

Post completed rounds only!

40 POINTS
 20 rounds 0 reps
Performed as RX
Laurie Hines 02/01/2021 Premier Martial Arts/Grand River CrossFit None Jens Making the Boys Mad
contributed by Jen P.

30 POINTS

12:00 EMOM
1st minute 45 second plank
2nd minute 5 Odd object Ground to Overhead and 10 Weighted walking lunges
 12 rounds 0 reps
Performed as RX
Laurie Hines 01/30/2021 Premier Martial Arts/Grand River CrossFit None "Renegade Mimi"
contributed by Karen T.

30 POINTS

6 Rounds for time
10 odd object goblet squat,
20 weighted renegade rows,
30 alternating v-sits.

12m 54s
Performed as RX
Laurie Hines 01/29/2021 Premier Martial Arts/Grand River CrossFit None "Lucky 7s"
contributed by Jeanette T.

40 POINTS

7 rounds for time

7 air squats
7 sit-ups
7 push-ups
7 step-ups
7 triceps dips
7 burpees
7 leg levers
 18m 50s
Performed as RX
Laurie Hines 01/28/2021 Premier Martial Arts/Grand River CrossFit None "The 100 Point Workout"
contributed by Kathy G.

40 POINTS

Buy in: 1:00 plank
100 squats
100 sit-ups
100 alternating lunges
100 single skips
Cash out: 1:00 plank 		13m 45s
Performed as RX
Laurie Hines 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 56s
Performed as RX
Laurie Hines 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
 9m 12s
Performed as RX
Laurie Hines 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		 9 rounds 28 reps
Performed as RX
Laurie Hines 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
 8 rounds 7 reps
Performed as RX
Laurie Hines 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 08s
Performed as RX
Laurie Hines 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 64 reps
Performed as RX
Laurie Hines 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
 388 reps
Performed as RX
Laurie Hines 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!
 7 rounds 10 reps
Performed as RX
Laurie Hines 01/13/2021 Premier Martial Arts/Grand River CrossFit 01/13/2021 Run 4K - 70 POINTS

Post time!		 28m 20s
Performed as RX
Laurie Hines 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!
 31m 53s
Workout Scaled
Laurie Hines 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!
 27m 29s
Performed as RX
Laurie Hines 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!
 10m 20s
Performed as RX
Laurie Hines 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!		 11m 22s
Performed as RX
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