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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 05/10/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 8-11, 2017 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post rounds & reps!
Scale as needed.
 3 rounds 0 reps
Performed as RX
Fiona Alford 05/09/2017 Premier Martial Arts/Grand River CrossFit 05/09/2017 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Fiona Alford 05/09/2017 Premier Martial Arts/Grand River CrossFit 05/09/2017 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Fiona Alford 05/02/2017 Premier Martial Arts/Grand River CrossFit 05/02/2017 Squat Clean
3-3-3-3-3-3-3

Post heaviest load!
 120 lbs
Performed as RX
Fiona Alford 04/21/2017 Premier Martial Arts/Grand River CrossFit 04/21/2017 6 Rounds for time of:
10 Sumo-Deadlift Highpull 75/55lbs
10 Wall Balls 20/15lbs

Post time!
LVL1M: 3 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 9m 33s
Performed as RX
Fiona Alford 04/21/2017 Premier Martial Arts/Grand River CrossFit 04/21/2017 6 Rounds for time of:
10 Sumo-Deadlift Highpull 75/55lbs
10 Wall Balls 20/15lbs

Post time!
LVL1M: 3 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 9m 33s
Performed as RX
Fiona Alford 04/21/2017 Premier Martial Arts/Grand River CrossFit 04/18/2017 Power Cleans
2-2-2-2-2-2-2-2-2-2

Post heaviest load!		 105 lbs
Performed as RX
Fiona Alford 04/19/2017 Premier Martial Arts/Grand River CrossFit 04/19/2017 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Pull-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod. pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 8 rounds 9 reps
Workout Scaled
Fiona Alford 04/13/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 10-15, 2017 4 rounds for time
20 Overhead walking lunges 45/25lbs
10 Hang squat clean 95/65lbs

Post Time!
LVL1M: light weight
LVL1: 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: Rx'd
 8m 46s
Performed as RX
Fiona Alford 04/10/2017 Premier Martial Arts/Grand River CrossFit 04/10/2017 7 Rounds for Time:
10 Deadlifts @ 135/95
10 V-Sits

Post time!
LVL1M: 4 rounds, light weight, sit-ups
LVL1: 115/75lbs, sit-ups
LVL2: 125/85lbs
LVL3: RX'd		 4m 58s
Performed as RX
Fiona Alford 04/10/2017 Premier Martial Arts/Grand River CrossFit 04/11/2017 Push Jerk
3-3-3-3-3-3-3
Followed by 2x10 @ 50% of 3R

Post heaviest load!
 105 lbs
Performed as RX
Fiona Alford 03/31/2017 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.		 21m 40s
Workout Scaled
Fiona Alford 03/29/2017 Premier Martial Arts/Grand River CrossFit 03/28/2017 Power Cleans
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 115 lbs
Performed as RX
Fiona Alford 03/27/2017 Premier Martial Arts/Grand River CrossFit 03/27/2017 3 rounds for time of:
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups

Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.

Post time!
Scale as needed.		 26m 36s
Workout Scaled
Fiona Alford 03/23/2017 Premier Martial Arts/Grand River CrossFit 03/23/2017 Run or Row
2 x 1000m
4min Rest between.

Post fastest interval!
 4m 37s
Performed as RX
Fiona Alford 03/22/2017 Premier Martial Arts/Grand River CrossFit 03/22/2017 Tabata hang power clean, 75/45lb.
Tabata front squat, 75/45lb.
Tabata push press, 75/45lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps!
Scale as needed.		 222 reps
Performed as RX
Fiona Alford 03/21/2017 Premier Martial Arts/Grand River CrossFit 03/21/2017 Floor Press
3-3-3-3-3-3-3
2 x 10 @ 50% of heaviest 3 rep.

Post heaviest load!
 95 lbs
Performed as RX
Fiona Alford 03/20/2017 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!		 120 reps
Performed as RX
Fiona Alford 02/15/2017 Premier Martial Arts/Grand River CrossFit 02/14/2017 Deadlift
1-1-1-1-1-1-1

Post heaviest load!
 275 lbs
Performed as RX
Fiona Alford 01/24/2017 Premier Martial Arts/Grand River CrossFit 01/24/2017 Hang Power Snatch
5-5-5-5-5

Post heaviest load!
 60 lbs
Performed as RX
Fiona Alford 01/23/2017 Premier Martial Arts/Grand River CrossFit 01/23/2017 For Time:
20 Calorie Row
20 Clean & Jerk 115/85lbs
20 Calorie Row

Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 6m 33s
Performed as RX
Fiona Alford 12/28/2016 Premier Martial Arts/Grand River CrossFit 12/27/2016 4 rounds for max reps
30sec Hang Power Clean 95/65
15sec break
30sec Push-press 95/65lbs
30sec rest between rounds!

Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 103 reps
Performed as RX
Fiona Alford 12/28/2016 Premier Martial Arts/Grand River CrossFit 12/29/2016 For Time:
2000m Row
EMOM do 8 push-ups

Post time!
Scale as Needed.
 20m 48s
Performed as RX
Fiona Alford 11/16/2016 Premier Martial Arts/Grand River CrossFit 11/16/2016 8min AMRAP of:
3 Power Snatch 75/45lbs
3 T2B
4 Power Snatch
4 T2B
5 Power Snatch
5 T2B
.as far as you can go in 8min

Post total reps!
Scale as needed.
 120 reps
Workout Scaled
Fiona Alford 11/15/2016 Premier Martial Arts/Grand River CrossFit 11/15/2016 Overhead Squats
5-5-5-5-5

Linear Sets

Post load!
 55 lbs
Performed as RX
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