Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Fiona Alford 08/09/2016 Premier Martial Arts/Grand River CrossFit 08/08/2016 8min Timecap
2 Thrusters 75/45lbs
2 Atomic Situps 35/15lbs

Add 2 thrusters and 2 atomic sit-ups each round until timer sounds.
Score is total number of reps.

LVL1M: 4min, light weight, sit-ups
LVL1: 6min,55/25lbs, sit-ups
LVL2: 65/35lbs,
LVL3: RX'd		 54 reps
Performed as RX
Fiona Alford 08/03/2016 Premier Martial Arts/Grand River CrossFit 08/03/2016 Deadlift
5-5-3-3-1 reps
Followed by
3x10 of 50% of 1 rep you achieved.

Post all loads!
 275 lbs lbs
Performed as RX
Fiona Alford 07/29/2016 Premier Martial Arts/Grand River CrossFit 07/27/2016 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
For RX'd you cannot rack bar!		 30 reps
Performed as RX
Fiona Alford 07/28/2016 Premier Martial Arts/Grand River CrossFit 07/28/2016 3 x 800m Run or Row
3min Between

Post fastest interval!
 6m 13s
Performed as RX
Fiona Alford 07/27/2016 Premier Martial Arts/Grand River CrossFit Dave & Rachel Memorial Prize WOD! Filthy Fifty
50 Box jump, 24/20"
50 Jumping pull-ups
50 Kettlebell swings, 50/35lbs
50 steps Walking Lunge,
50 Knees to elbows
50 Push press, 45/35lbs
50 Back extensions
50 Wall ball shots, 20/14lbs
50 Burpees
50 Double unders

Post time!
Scale as needed.		 40m 16s
Workout Scaled
Fiona Alford 07/26/2016 Premier Martial Arts/Grand River CrossFit 07/26/2016 Thrusters
3-3-3-3-3-3-3

Post loads.
Post each weight with comma between. Let's see where you start and finish!
 110 lbs lbs
Performed as RX
Fiona Alford 07/25/2016 Premier Martial Arts/Grand River CrossFit 07/25/2016 For Max Reps
Tabata Wall Balls 20/14lbs
2min Rest
Tabata Box Jumps 24/20
2min Rest
Tabata KB Swings 50/35lbs

Post total reps!
Scale as needed.		 179 reps
Performed as RX
Fiona Alford 07/22/2016 Premier Martial Arts/Grand River CrossFit 07/22/2016 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Fiona Alford 07/20/2016 Premier Martial Arts/Grand River CrossFit 07/20/2016 Max reps in 8 minutes of:
2 Deadlifts 225/155lbs
2 Pull-ups
Add 2 pull-ups each round.

Post total reps!
Scale as needed.
 88 reps
Workout Scaled
Fiona Alford 07/20/2016 Premier Martial Arts/Grand River CrossFit 07/19/2016 Floor Press
5-5-3-3-1

Post heaviest load!
 90 lbs
Performed as RX
Fiona Alford 07/12/2016 Premier Martial Arts/Grand River CrossFit 07/12/2016 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Fiona Alford 07/07/2016 Premier Martial Arts/Grand River CrossFit 07/07/2016 Running or Rowing Ladder
2 rounds of:
200m
1min rest
400m
1min rest
800m
3min rest
complete 2nd round.

Post total time including breaks!
Scale as needed.
 27m 41s
Performed as RX
Fiona Alford 07/06/2016 Premier Martial Arts/Grand River CrossFit 07/06/2016 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
Compare to July 31, 2015		 6m 47s
Performed as RX
Fiona Alford 07/05/2016 Premier Martial Arts/Grand River CrossFit 07/05/2016 Squat Cleans
5-5-5-5-5

Post heaviest load!
 110 lbs
Performed as RX
Fiona Alford 06/23/2016 Premier Martial Arts/Grand River CrossFit 06/23/2016 4 x 400m Run or Row
2min Break between

Post fastest interval!
 1m 38s
Performed as RX
Fiona Alford 06/21/2016 Premier Martial Arts/Grand River CrossFit 06/21/2016 Hang Clean
5-5-5-5-5

Post heaviest load!
 95 lbs
Performed as RX
Fiona Alford 06/20/2016 Premier Martial Arts/Grand River CrossFit 06/20/2016 For Time
100 Squats @ 50% of 1 RM
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.

Post time!
LVL1M: 50 reps, light weight
LVL1: 75 reps, 35% of 1RM
LVL2: 40% 1RM
LVL3: RX'd		 16m 13s
Performed as RX
Fiona Alford 06/14/2016 Premier Martial Arts/Grand River CrossFit 06/14/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 115 lbs
Performed as RX
Fiona Alford 06/07/2016 Premier Martial Arts/Grand River CrossFit 06/07/2016 Thrusters
5-5-3-3-1

Post heaviest load!
 110 lbs
Performed as RX
Fiona Alford 05/11/2016 Premier Martial Arts/Grand River CrossFit 05/11/2016 For Time
Buy in: 100 Double Unders
3 rounds of:
10 Push-ups
10 Sit-ups
10 Squats
Cash out: 20 deadlifts @225/155lbs

LVL1M: Single skips, 2 rounds, light weight
LVL1: Double skips, 155/115lbs
LVL2: Triple skips,205/135lbs
LVL3: RX'd		 7m 25s
Workout Scaled
Fiona Alford 05/10/2016 Premier Martial Arts/Grand River CrossFit 05/10/2016 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Fiona Alford 05/03/2016 Premier Martial Arts/Grand River CrossFit 05/03/2016 "Loaded"
Using the Deadlift Select a load and complete as many reps as necessary to complete the required load:
Men 8000lbs
Women 6000lbs
Once initial load has been set changes cannot be made. Complete reps until goal load is acquired.

Post Time!
LVL1M: 4000/2500lbs
LVL1: 5500/3500lbs
LVL2: 7000/5000lbs
LVL3: RX'd
Compare to May 30th, 2014		 1m 30s
Performed as RX
Fiona Alford 04/26/2016 Premier Martial Arts/Grand River CrossFit 04/26/2016 Front Squat
3-3-3-3-3-3-3

Post heaviest load!		 155 lbs
Performed as RX
Fiona Alford 04/19/2016 Premier Martial Arts/Grand River CrossFit 04/19/2016 Power Clean
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 105 lbs
Performed as RX
Fiona Alford 04/06/2016 Premier Martial Arts/Grand River CrossFit 04/06/2016 8min Timecap
50 Pull-ups
Max Distance Row

Score is number of meters rowed!
Scaled as needed.		 1237.00 mi
Performed as RX
Previous 1...8910111213141516...31Next