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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 11/23/2015 Premier Martial Arts/Grand River CrossFit 11/23/2015 10min AMRAP:
5 Push Press @65%BW
7 Pull-ups
9 Sit-ups

Post total rounds and reps!
LVL1M: 5min, light weight, mod. pull-ups
LVL1: 8min, 50%BW, mod. pull-ups
LVL2: Mod. pull-ups 55%
LVL3: RX'd
 9 rounds 3 reps
Workout Scaled
Fiona Alford 11/13/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 9-14, 2015 Rene
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Post time!
Scale as needed.		 41m 03s
Workout Scaled
Fiona Alford 11/10/2015 Premier Martial Arts/Grand River CrossFit 11/10/2015 Back Squat
5-5-5-5-5

Post heaviest load!
 155 lbs
Performed as RX
Fiona Alford 11/09/2015 Premier Martial Arts/Grand River CrossFit 11/09/2015 10min AMRAP
5 Thrusters 95/65lbs
10 KB swings 50/35lbs
15 Sit-ups

Post rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs, 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd		 5 rounds 20 reps
Performed as RX
Fiona Alford 11/04/2015 Premier Martial Arts/Grand River CrossFit 11/04/2015 6 rounds for time
8 Power Snatches 75/45lbs
10 OH Walking Lunges 75/45lb

Post time!
LVL1M: 3 rounds, light weight.
LVL1: 5 rounds, 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
 7m 30s
Performed as RX
Fiona Alford 11/03/2015 Premier Martial Arts/Grand River CrossFit 11/03/2015 Clusters (Squat clean Thruster)
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Fiona Alford 10/30/2015 Premier Martial Arts/Grand River CrossFit 10/30/2015 5 x 3min AMRAPs of
3 Deadlifts 185/135lbs
6 Push-ups
9 KB Swings 50/35lbs

1min Break between rounds.
Post total reps.

LVL1M: 3 AMRAPS, light weight
LVL1: 4 AMRAPS, 135/105lbs, 40/25lbs
LVL2: 155/115lbs, 45/30lbs
LVL3: RX'd		 296 reps
Performed as RX
Fiona Alford 10/28/2015 Premier Martial Arts/Grand River CrossFit 10/28/2015 5 Rounds for Time of:
5 Burpees
5 Sumo Deadlifts 75/55lbs
5 Thrusters 75/55lbs

LVL1M: 3 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 5m 34s
Performed as RX
Fiona Alford 10/23/2015 Premier Martial Arts/Grand River CrossFit 10/23/2015 For time:
100 double-unders
50-calorie row
25 step-ups with 45/25lbs. dumbbells to 20/16

Post time!
LVL1M: Single skips, 25 cal, no weight 16"/12"
LVL1: doubles, 35 cal, 30/15lbs
LVL2: triples,
LVL3: RX'd		 9m 52s
Workout Scaled
Fiona Alford 10/22/2015 Premier Martial Arts/Grand River CrossFit 10/22/2015 Running or Rowing Ladder
200m
30sec rest
400m
1min rest
600m
1:30min Rest
800m

Post total time including breaks.		 15m 16s
Performed as RX
Fiona Alford 10/21/2015 Premier Martial Arts/Grand River CrossFit 10/21/2015 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

Post Time!
LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd
Compare to Oct 22, 2014		 6m 25s
Performed as RX
Fiona Alford 10/20/2015 Premier Martial Arts/Grand River CrossFit 10/20/2015 Push Jerk
3-3-3-3-3-3-3

Post heaviest load!		 100 lbs
Performed as RX
Fiona Alford 09/30/2015 Premier Martial Arts/Grand River CrossFit 09/30/2015 Max reps in 12min.
1x Pull-up
2x Push-ups
3x Squats
Add 1 rep to all movements each successive round, continue until failure or time elapses.

Post total reps!
Scale as needed.		 267 reps
Workout Scaled
Fiona Alford 09/29/2015 Premier Martial Arts/Grand River CrossFit 09/29/2015 Clean & Jerk
5-5-5-5-5

Post heaviest load!
 105 lbs
Performed as RX
Fiona Alford 09/28/2015 Premier Martial Arts/Grand River CrossFit 09/28/2015 4 rounds for time of:
6 SDHP 75/55lbs
8 Wall Balls 20/15lbs
10 V-sits

Post time!
LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 3m 41s
Performed as RX
Fiona Alford 09/23/2015 Premier Martial Arts/Grand River CrossFit Prize WOD for Sept 21-26,2015 Nyree's Happy Birthday WOD

Buy in:
40 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders
Cash out: 400m Run

Post time!
LVL1M: No Burpees, Front Squat light weight,DB Swings, Single Skips
LVL1: 75/45lbs, Triple Skips
LVL2: 85/55lbs
LVL3: RX'd 		27m 13s
Workout Scaled
Fiona Alford 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		 8 rounds 16 reps
Performed as RX
Fiona Alford 09/01/2015 Premier Martial Arts/Grand River CrossFit 09/01/2015 Deadlift
5-5-3-3-1
Start at 65% of 1RM

Post heaviest load!
 265 lbs
Performed as RX
Fiona Alford 08/31/2015 Premier Martial Arts/Grand River CrossFit 08/31/2015 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
40 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 35/20lbs, double skips
LVL2: 40/25lbs, triple skips
LVL3: RX'd		 4m 53s
Workout Scaled
Fiona Alford 08/28/2015 Premier Martial Arts/Grand River CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM

Post your max load for each lift.
Be sure to put comma between each load.

 570 lbs lbs
Performed as RX
Fiona Alford 08/26/2015 Premier Martial Arts/Grand River CrossFit 08/25/2015 Floor Press
5-5-5-5-5

Post heaviest load.
 65 lbs
Performed as RX
Fiona Alford 08/26/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 7min of Burpees.

Post total reps!
Scale as needed.		 62 reps
Performed as RX
Fiona Alford 08/24/2015 Premier Martial Arts/Grand River CrossFit 08/24/2015 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 08/10/2015 Premier Martial Arts/Grand River CrossFit 08/10/2015 5 rounds for time
40 Squats
30 Push-ups
20 V-sits

Post Time!		 22m 28s
Performed as RX
Fiona Alford 08/07/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 4-8, 2015 Max rounds in 5 minutes of
3 Handstand push-ups
6 Sumo deadlift high pulls 75/55lbs
Rest 2 minutes

Then, max rounds in 5 minutes of
4 Thrusters 75/55lbs
8 Pull-ups
Rest 2 minutes

Then, max rounds in 5 minutes of
5 KB swings 50/35lbs
10 Wall Balls

Post total reps for all added together!
Scale as needed.		 202 reps
Workout Scaled
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