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 02/01/2016 Premier Martial Arts/Grand River CrossFit 02/01/2016 10min AMRAP of:
3 OHS 65/45lbs
6 Push-ups
9 V-sits

Post rounds & reps!
LVL1M: 5min light weight
LVL1: 8min, 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 10 rounds 2 reps
Performed as RX
Fiona Alford 01/27/2016 Premier Martial Arts/Grand River CrossFit 01/27/2016 5 rounds for time
3 Handstand Push-ups
5 Atomic Sit-ups 35/25lbs
7 Jump squats with plate 35/25lbs

Post time!
LVL1M: 2 rounds, mod push-ups, mod sit-ups, light weight
LVL1: 3 rounds, mod. push-ups,
LVL2: RX'd
LVL3: RX'd		 6m 36s
Performed as RX
Fiona Alford 01/25/2016 Premier Martial Arts/Grand River CrossFit 01/25/2016 4 rounds for Time of:
25 Push Press 75lbs/55lbs
50 Double Unders

Post time.

LVL1M: 2 rounds, light weight, single skips
LVL1: 3 rounds, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd		 12m 35s
Workout Scaled
Fiona Alford 01/22/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Jan 18-23, 2016 10min Time Cap
As Many Reps As Possible
Add 1 rep each exercise round!
1 Pull-up
2 Push Press 75/45lbs
3 Pistol Squats

Post total reps!
Scale as needed.		 199 reps
Workout Scaled
Fiona Alford 01/21/2016 Premier Martial Arts/Grand River CrossFit 01/19/2016 Squat clean
3-3-3-3-3-3-3

Post heaviest load!
 115 lbs
Performed as RX
Fiona Alford 01/20/2016 Premier Martial Arts/Grand River CrossFit 01/20/2016 4 Rounds for time of:
20 Walking Lunges
15 V-sits
10 Burpees

Post time!
Scale as needed.
 9m 17s
Performed as RX
Fiona Alford 01/18/2016 Premier Martial Arts/Grand River CrossFit 01/18/2016 5 rounds for time
6 Hang Cleans 95/65lbs
12 Jump Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 3m 25s
Performed as RX
Fiona Alford 01/15/2016 Premier Martial Arts/Grand River CrossFit 01/15/2016 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time!
Scale as needed.
 6m 34s
Performed as RX
Fiona Alford 01/14/2016 Premier Martial Arts/Grand River CrossFit 01/12/2016 Push jerk
Dynamic Effort- EMOM 2 reps @ 80% of 1RM Strict Press

Post Load!		 90 lbs
Performed as RX
Fiona Alford 01/11/2016 Premier Martial Arts/Grand River CrossFit 01/11/2016 For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs

Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
 293 reps
Performed as RX
Fiona Alford 01/08/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 4-9, 2016 Indy
Complete 5 rounds in 12 minutes of the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups

*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.		 11m 58s
Performed as RX
Fiona Alford 12/28/2015 Premier Martial Arts/Grand River CrossFit 12/28/2015 For Time:
100 Pull-ups

Scale as needed!
 8m 00s
Workout Scaled
Fiona Alford 12/23/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 21-23, 2015 For time
Use same bar load throughout
25x Sumo deadlift high pull 75/55lbs
Row 200m
25x Power snatch
Row 200m
25x Power clean
Row 200m
25x Deadlifts

Post time!
Scale as needed.
 10m 21s
Performed as RX
Fiona Alford 12/23/2015 Premier Martial Arts/Grand River CrossFit 12/22/2015 Thrusters
3-3-3-3-3-3-3

Post heaviest load!
 112 lbs
Performed as RX
Fiona Alford 12/21/2015 Premier Martial Arts/Grand River CrossFit 12/21/2015 3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. Step-Ups 20"
30 sec between each exercise.

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips/divide by 2 for score
LVL2: triple skips/divide by 3 for score
LVL3: RX'd		 185 reps
Workout Scaled
Fiona Alford 12/11/2015 Premier Martial Arts/Grand River CrossFit 12/11/2015 8min Time Cap
2 Clean & Jerk 95/65lbs
2 Burpees
Add 2 reps each round until time cap.

Post total reps.
LVL1M: 5min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 73 reps
Performed as RX
Fiona Alford 12/09/2015 Premier Martial Arts/Grand River CrossFit 12/09/2015 10min AMRAP of:
5 Power Cleans @ 70%BW
10 Leg Levers

Post rounds and reps!
LVL1M: 5min, light weigt
LVL1: 8min, 50% BW
LVL2: 60% BW
LVL3: RX'd		 11 rounds 0 reps
Workout Scaled
Fiona Alford 12/08/2015 Premier Martial Arts/Grand River CrossFit 12/08/2015 Hang Power Snatch
5-5-5-5-5

Post heaviest load!
 75 lbs
Performed as RX
Fiona Alford 12/07/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 7-12, 2015 Cindy
20min AMRAP of
5 Pull-ups
10 Push-ups
15 Squats

Post total rounds and Reps!
Scale as needed.
 14 rounds 11 reps
Workout Scaled
Fiona Alford 12/03/2015 Premier Martial Arts/Grand River CrossFit 12/02/2015 5 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: 3 rounds, light weight, hang knee, 20"/16"
LVL1: 4 rounds, 40/25lbs, Hang knee20"/16"
LVL2: 45/30lbs, hang knee or Knees to chest,
LVL3: RX'd must do box jumps!
 10m 29s
Workout Scaled
Fiona Alford 12/02/2015 Premier Martial Arts/Grand River CrossFit 12/05/2015 "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		 5 rounds 9 reps
Workout Scaled
Fiona Alford 12/01/2015 Premier Martial Arts/Grand River CrossFit 12/01/2015 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Fiona Alford 11/30/2015 Premier Martial Arts/Grand River CrossFit 11/30/2015 As many Burpees over Parallette
for 5min

Scale as needed.		 41 reps
Performed as RX
Fiona Alford 11/27/2015 Premier Martial Arts/Grand River CrossFit Fight Gone Bad For Our Hospital Three rounds of:
Wall-ball, 20/15lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump, 20" box
Push-press, 75/55lbs
Row (Calories)

1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.		 240 reps
Performed as RX
Fiona Alford 11/25/2015 Premier Martial Arts/Grand River CrossFit 11/25/2015 The Chief
5 x 3min AMRAPS of:
Max rounds in 3 minutes of
3x Power clean (135/95
6x Push-ups
9x Squats
1min Rest between rounds.

Post total rounds and reps added together from all 5 AMRAPs.
Scale as needed.		 15 rounds 10 reps
Performed as RX
Previous 1...101112131415161718...31Next