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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 04/05/2016 Premier Martial Arts/Grand River CrossFit 04/05/2016 Sumo-deadlifts
3-3-3-3-3-3-3

Post heaviest load!
 165 lbs
Performed as RX
Fiona Alford 04/04/2016 Premier Martial Arts/Grand River CrossFit 04/04/2016 21-15-9-15-21 reps of:
Back Squat 135/95lbs
KB Swings 50/35lbs

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 95/65lbs
LVL2: 125/85lbs
LVL3: RX'd		 13m 04s
Performed as RX
Fiona Alford 04/01/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 28-Apr 2, 2016 21-15-9 reps of:
Power Snatch 75/45lbs
V-Sits
Box Jumps 24/20

Post time! This workout is worth 10 points for CTC.
LVL1M: 15-9 reps, light weight, sit-ups, step ups 20"/16"
LVL1: 65/35lbs, step ups 20/16"
LVL2: step ups, 24/20"
LVL3: RX'd Box Jumps!		 9m 11s
Performed as RX
Fiona Alford 03/31/2016 Premier Martial Arts/Grand River CrossFit 03/31/2016 5min Max Double Unders

Post total reps!
 26 reps
Performed as RX
Fiona Alford 03/29/2016 Premier Martial Arts/Grand River CrossFit 03/29/2016 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 65 lbs
Performed as RX
Fiona Alford 03/28/2016 Premier Martial Arts/Grand River CrossFit 03/28/2016 12min AMRAP
10 KB Swings 50/35lbs
10 Pull-ups
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 6 rounds 12 reps
Workout Scaled
Fiona Alford 03/24/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 21-24, 2016 3 rounds :30 Work / :30 Rest of:
Double Unders
Strict Chin Ups
KB Swings 50/35lbs
Toes-2-Bar

Post total reps added together!
Scale as needed.
 279 reps
Workout Scaled
Fiona Alford 03/23/2016 Premier Martial Arts/Grand River CrossFit 03/22/2016 ME 10min EMOM 80%1RM
2 reps Back Squat or Deadlift

Post Load!		 170 lbs
Performed as RX
Fiona Alford 03/21/2016 Premier Martial Arts/Grand River CrossFit 03/21/2016 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 20, 2013

Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd		 9m 07s
Workout Scaled
Fiona Alford 03/18/2016 Premier Martial Arts/Grand River CrossFit Prize WOD March 14-19, 2015 Grace
30 Clean & Jerk 135/95lbs

Post Time!
Scale as needed!		 3m 46s
Performed as RX
Fiona Alford 03/17/2016 Premier Martial Arts/Grand River CrossFit 03/17/2016 4x200m Run or Row
2min Rest between

Post fastest interval.


 0m 46s
Performed as RX
Fiona Alford 03/16/2016 Premier Martial Arts/Grand River CrossFit 03/16/2016 10min EMOM
3 Back Squat 185/135lbs
5 Push Ups

Post total rounds. 10 is perfect score!
Scale as needed.

 10 rounds 0 reps
Performed as RX
Fiona Alford 03/14/2016 Premier Martial Arts/Grand River CrossFit 03/14/2016 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd		 2m 52s
Workout Scaled
Fiona Alford 03/09/2016 Premier Martial Arts/Grand River CrossFit 03/09/2016 8min AMRAP:
12 OH Walking Lunges 45/25lbs
5 Squat Tuck Jumps
12 Push-ups

Post rounds and reps!

LVL1: 4min, light weight
LVL1: 6min, 25/10lbs
LVL2: 35/15lbs
LVL3: Rx'd		 5 rounds 6 reps
Performed as RX
Fiona Alford 03/08/2016 Premier Martial Arts/Grand River CrossFit 03/08/2016 Floor Press
2-2-2-2-2-2-2-2-2-2

Post heaviest load!		 90 lbs
Performed as RX
Fiona Alford 03/07/2016 Premier Martial Arts/Grand River CrossFit 03/07/2016 6 rounds for time
5 Hang Power Cleans 95/65lbs
5 V-Sits
5 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, sit-ups, 20"/16 step ups
LVL1: 4 rounds, 75/45lbs, 20"/16" step ups
LVL2: 85/55lbs, step ups
LVL1: Rx'd		 5m 19s
Performed as RX
Fiona Alford 03/04/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 29-Mar 5, 2016 For Time:
Buy In: 1000m Row
Followed By:
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Cash Out: 100 Double Unders
Post time!

LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd		 15m 29s
Workout Scaled
Fiona Alford 03/03/2016 Premier Martial Arts/Grand River CrossFit 03/03/2016 Time Trial
2500m Row

Post time!
 11m 49s
Performed as RX
Fiona Alford 03/02/2016 Premier Martial Arts/Grand River CrossFit 03/02/2016 2 rounds for time:
10 Clean & jerk 115/85lbs
20 Deadlift 115/85lbs
30 Burpees

12min Time Cap!
Post time!
Scale as needed.
 12m 40s
Performed as RX
Fiona Alford 03/01/2016 Premier Martial Arts/Grand River CrossFit 03/01/2016 Front Squat
3-3-3-3-3-3-3

Post heaviest load!		 150 lbs
Performed as RX
Fiona Alford 03/01/2016 Premier Martial Arts/Grand River CrossFit 02/29/2016 4 rounds for time of:
250m Row
10 KB Swings 50/35lbs
10 Wall Balls 20/15

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: Rx'd		 10m 19s
Performed as RX
Fiona Alford 02/09/2016 Premier Martial Arts/Grand River CrossFit 02/09/2016 Back Squat
3-3-3-3-3-3-3

Post heaviest load!
 195 lbs
Performed as RX
Fiona Alford 02/04/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 1-6, 2016 For time:
Buy In 15 Burpees
20 Ring Rows
30 Push Press 75/55lbs
40 Walking Lunges
50 Sit-ups
Buy Out 15 Burpees

Post time!
Scale as needed.		 9m 42s
Performed as RX
Fiona Alford 02/03/2016 Premier Martial Arts/Grand River CrossFit 02/03/2016 5 rounds for time
7 KB Swings 50/35lbs
7 Push Press 95/65lbs
7 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, 20"/16"
LVL1: 4 rounds, 40/25lbs, 75/45lbs
LVL2: 45/55lbs
LVL3: RX'd
 6m 16s
Performed as RX
Fiona Alford 02/02/2016 Premier Martial Arts/Grand River CrossFit 02/02/2016 Floor Press
5-5-5-5-5

Post heaviest load!
 80 lbs
Performed as RX
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