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Athlete Date Location Workout Name DescriptionSort Results
Laurie Hines 09/25/2020 Premier Martial Arts/Grand River CrossFit 09/25/2020 "Annie"
50-40-30-20-10 reps of:
Double Unders
Sit-ups

Post time!
 7m 33s
Workout Scaled
Laurie Hines 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!
 14m 43s
Workout Scaled
Laurie Hines 11/26/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 21-26 #1 "Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 213 reps
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 10/02/2020 Premier Martial Arts/Grand River CrossFit 10/02/2020 "Pipe Down"
21-15-9 reps of:
Power Cleans 115/85lbs
Hand release push-ups

Directly into

21-15-9 reps of:
Front squats 115/85lbs
Sit-ups

Post time!
 13m 30s
Workout Scaled
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 09/16/2020 Premier Martial Arts/Grand River CrossFit None "Sucker Punch"
21-18-15-12-9 reps of:
Thrusters 75/45lbs
KB Swings 50/35lbs

Post time!
Compare to Sept 21, 2019		 10m 03s
Workout Scaled
Laurie Hines 06/14/2017 Premier Martial Arts/Grand River CrossFit 06/14/2017 "Surfer on Acid"
3RFT:
400m Run
21 Burpees

Post time!
Scale as needed.

 17m 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 11/27/2020 Premier Martial Arts/Grand River CrossFit 11/27/2020 "The Chief"
5x3min AMRAP's
3 Power Cleans 135/95
6 Push ups
9 Squats
1min Rest between AMRAP's

Post total reps!		 348 reps
Workout Scaled
Laurie Hines 03/31/2017 Premier Martial Arts/Grand River CrossFit 03/31/2017 .7min AMRAP of:
10 Power Cleans 115/75lbs
20 Push-ups (hand release)

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 3 rounds 25 reps
Workout Scaled
Laurie Hines 11/05/2019 Premier Martial Arts/Grand River CrossFit 11/05/2019 1-1/2 Back Squats
2-2-2-2-2-2-2-2

Squat, up 1/2 way, back down then up.

Post load!
 80 lbs
Performed as RX
Laurie Hines 01/31/2018 Premier Martial Arts/Grand River CrossFit 01/31/2018 1-2-3-4-5-6-7-8-9-10 reps
Deadlifts 185/135lbs
Burpees over bar

Post time!
LVL1M: light weight
LVL1: 135/95lbs
LVL2: 155/115lbs
LVL3: Rx'd		 10m 46s
Workout Scaled
Laurie Hines 08/24/2020 Premier Martial Arts/Grand River CrossFit 08/24/2020 10 EMOM
2 Power Cleans 135/95lbs
4 Push ups

Post total rounds. Perfect score is 10.		 10 rounds 0 reps
Workout Scaled
Laurie Hines 10/09/2020 Premier Martial Arts/Grand River CrossFit None 10 EMOM:
5 Bodyweight Deadlifts
8 Push ups

Perfect score is 10 rounds!

 10 rounds 0 reps
Workout Scaled
Laurie Hines 11/20/2020 Premier Martial Arts/Grand River CrossFit 11/20/2020 10 rounds for time
5 Hang squat cleans 95/65lbs
10 V-sits

Post time!
 9m 40s
Workout Scaled
Laurie Hines 06/23/2020 Premier Martial Arts/Grand River CrossFit 06/23/2020 10 rounds for time
8 Squats
8 Sit-ups
8 Donkey Kicks

Post time!
 8m 09s
Performed as RX
Laurie Hines 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 8m 36s
Workout Scaled
Laurie Hines 07/18/2020 Premier Martial Arts/Grand River CrossFit 07/18/2020 10 rounds for time!
10 speed skaters
6 V-sits
10 Air Squats

Post time!

 7m 24s
Performed as RX
Laurie Hines 07/08/2020 Premier Martial Arts/Grand River CrossFit 07/08/2020 10 rounds for time!
8 Odd Object Swings (like KB Swings)
8 Odd Object Goblet squats
8 Odd Object Sit-ups

Post time!
 10m 11s
Performed as RX
Laurie Hines 08/31/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 21-26, 2017 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 V-sits
10 Bent Rows 65/45

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks!
Scale as needed.
Compare to August 29, 2015
 22m 40s
Workout Scaled
Laurie Hines 12/02/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 27 - Dec 2, 2017 10 rounds of:
7 Hand Release Push-ups
7 Wall Balls 20/14lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd		 9m 00s
Performed as RX
Laurie Hines 02/12/2020 Premier Martial Arts/Grand River CrossFit 02/12/2020 10-8-6-4-2 reps of:
Hang Power Clean 95/65lbs
Push-ups

Post time!
Scale as needed.
 3m 06s
Workout Scaled
Laurie Hines 02/23/2018 Premier Martial Arts/Grand River CrossFit 02/23/2018 10-8-6-4-2 reps of:
Hang Power Clean 95/65lbs
Sit-ups

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 2m 55s
Workout Scaled
Laurie Hines 12/19/2017 Premier Martial Arts/Grand River CrossFit 12/18/2017 10-9-8-7-6-5-4-3-2-1 Reps for time:
Push-ups
Squats

Post Time!
LVL1M: 5-1 reps
LVL1: 8-1 reps
LVL2: RX'd
LVL3: RX'd		 3m 48s
Performed as RX
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