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Athlete Date Sort Location Workout Name Description Results
Dana Vokes 04/01/2017 Premier Martial Arts/Grand River CrossFit CrossFit Open 17.5 10 rounds for time of:
9 thrusters 95/65lbs
35 double-unders

Post Time!
Scale as needed.		 13m 50s
Performed as RX
Dana Vokes 03/25/2017 Premier Martial Arts/Grand River CrossFit CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb/155lbs
55 wall-ball shots, 20-lb/14lbs
55-calorie row
55 handstand push-ups

Post total reps!
Scale as needed!		 205 reps
Performed as RX
Dana Vokes 03/18/2017 Premier Martial Arts/Grand River CrossFit CrossFit Open 17.3 Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.
Scale as needed.		 71 reps
Performed as RX
Dana Vokes 03/04/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 27-Mar 4, 2017 CrossFit Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35lb and 20" Box
Scale as needed.

Time cap: 20 minutes		 19m 37s
Performed as RX
Dana Vokes 09/16/2015 Premier Martial Arts/Grand River CrossFit 09/16/205 3 rounds for Time of:
21 Push Press 75/55lbs
21 Knees to Elbows
21 Back Squats 75/55lbs

Post Time!
LVL1M; 1 rounds, light weight, hang knee raise
LVL1: 2 rounds, 55/35lbs, hang knee raise
LVL2: 65/45, hang knee raise
LVL3: RX'd
 7m 21s
Performed as RX
Dana Vokes 09/14/2015 Premier Martial Arts/Grand River CrossFit 09/14/2015 For max rounds
1x... Power clean (115/85lbs)
1x... Burpee
Add one rep per round
8 minute time cap.

Post total rounds.
LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Dana Vokes 07/31/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for July 27-31, 2015 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
 3m 22s
Performed as RX
Dana Vokes 06/27/2015 Premier Martial Arts/Grand River CrossFit Prize WOD for week of June 22-27, 2015 Murph
For Time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Post time!
Scale as needed.		 39m 037s
Performed as RX
Dana Vokes 06/24/2015 Premier Martial Arts/Grand River CrossFit 06/24/2015 Fran
21-15-9 reps of:
Thursters 95/65lbs
Pull-ups

Post time!
LVL1M: 15-9 reps, light weight, mod. pull-ups
LVL1: 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd
 4m 27s
Performed as RX
Dana Vokes 06/17/2015 Premier Martial Arts/Grand River CrossFit 06/17/2015 3 Rounds for Time of:
20 Push Press 75/55lbs
20 Front Squats 75/55lbs
5 Burpees every minute. Start workout with 5 burpees.

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 5m 45s
Performed as RX
Dana Vokes 06/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 8-12, 2015 CrossFit Games Open 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55lb. power snatches, 15 reps

Post total rounds and reps!
Scale as needed.		 7 rounds 10 reps
Performed as RX
Dana Vokes 05/19/2015 Premier Martial Arts/Grand River CrossFit 05/19/2015 4 rounds for reps of:
60sec Max Burpees
30sec Rest
60sec Max Double Unders
30sec Rest

Post total reps added together!
Scale as needed.		 395 reps
Performed as RX
Dana Vokes 05/13/2015 Premier Martial Arts/Grand River CrossFit 05/13/2015 3 Rounds for Time of:
20 Deadlifts @ 80% of Body Weight
20 Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"/16"
LVL1: 60% BW, 20"/16"
LVL2: 70% BW
LVL3: RX'd
 5m 35s
Performed as RX
Dana Vokes 05/08/2015 Premier Martial Arts/Grand River CrossFit 05/08/2015 8 rounds for max reps
20 seconds Hang power clean 95/65
Rest 10 seconds
20 seconds Push press 95/65
Rest 10 seconds

Post total reps!
LVL1M: light weight, 4 rounds
LVL1: 6 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 175 reps
Performed as RX
Dana Vokes 05/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 24-May 2, 2015 This workout is worth 10 points toward the "CTC Challenge".

For time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m

Post time!
Scale as needed.		 14m 46s
Performed as RX
Dana Vokes 04/16/2015 Premier Martial Arts/Grand River CrossFit 04/16/2015 Running or Rowing
4x400m, 1min Rest between
Followed by 800m Run or Row.

Post total time including breaks!		 14m 30s
Performed as RX
Dana Vokes 04/15/2015 Premier Martial Arts/Grand River CrossFit 04/15/2015 4 rounds for time:
6 Power Snatch 95/65lbs
6 Alternating Pistol Squats

Post time!
LVL1M: Light weight, mod. squats
LVL1: 75/45lbs, mod. squats
LVL2: 85/55lbs, mod squats
LVL3: RX'd
 02m 50s
Performed as RX
Dana Vokes 04/13/2015 Premier Martial Arts/Grand River CrossFit 04/13/2015 8min AMRAP:
4 Power Cleans 135/95lbs
6 Toes to Bar
8 KB Swings 50/35lbs

Post rounds and reps!
LVL1M: 5min, light weight, hang knee raise.
LVL1: 95/65lbs, hang knee, 40/25lbs
LVL2: 115/85lbs, knees to chest, 45/30lbs
LVL3: RX'd
 6 rounds 14 reps
Performed as RX
Dana Vokes 04/11/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 6-11, 2015 10-9-8-7-6-5-4-3-2-1 reps of:
Ground to Overhead 95/65lbs
Box Jumps 24/20

LVL1M: 6-1 reps, light weight, 20/16 step ups
LVL1: 8-1 reps, 75/45lbs, 20/16 box jumps
LVL2: 85/55lbs
LVL3: RX'd 		5m 57s
Performed as RX
Dana Vokes 04/06/2015 Premier Martial Arts/Grand River CrossFit 04/06/2015 4 rounds for time:
8 KB Swings 50/35lbs
8 Box Jumps 24/20
8 Walking Lunges
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, 20"/16", hang knee
LVL1: 3 rounds, 40/25lbs, 20/16", hang knee
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 5m 02s
Performed as RX
Dana Vokes 12/30/2014 Premier Martial Arts/Grand River CrossFit 12/30/2014 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Dana Vokes 12/13/2014 Premier Martial Arts/Grand River CrossFit 12/13/2014 Every minute on the minute for max rounds
1 Thruster 95/65lbs
5 Pull-ups
Add 1 thruster each minute until failure

Post total rounds and reps!		 10 rounds 10 reps
Performed as RX
Dana Vokes 12/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 1-6, 2014 Anna
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd 		9 rounds 13 reps
Performed as RX
Dana Vokes 11/29/2014 Premier Martial Arts/Grand River CrossFit 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.		 334 reps
Performed as RX