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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 07/20/2015 Premier Martial Arts/Grand River CrossFit 07/20/2015 10min AMRAP of:
10 Box Jumps 24"/20"
15 Sit-ups

Post rounds and reps!
LVL1M: 5min, 20"16"
LVL1: 8min, 20"/16"
LVL2: 24"/20" Step ups
LVL3: RX'd no step ups
 6 rounds 18 reps
Performed as RX
Fiona Alford 07/17/2015 Premier Martial Arts/Grand River CrossFit 07/17/2015 5 rounds for time:
5 Deadlifts 95/65lbs
5 Power Cleans 95/65
5 Thrusters 95/65

Post time!
LVL1M: 3 rounds, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 4m 31s
Performed as RX
Fiona Alford 07/15/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #3 You have 5min to obtain your 1RM for Deadlift.

This is scored by the load compared to your body weight. You must weight in before the workout begins.
Post heaviest load!
 285 lbs
Performed as RX
Fiona Alford 07/15/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #2 5min AMRAP:
3 Hand Release Push-ups
6 Sit-ups
9 Squats

5min Rest before Combine Workout #3
Post total reps!		 129 reps
Performed as RX
Fiona Alford 07/15/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #1 Run 2000m
Run will be timed to 100th of a second.

5min Rest before Combine Workout #2.
Post Time!
 14m 28s
Performed as RX
Fiona Alford 06/02/2015 Premier Martial Arts/Grand River CrossFit 06/02/2015 Overhead Squat
5-5-5-5-5
Post heaviest load!
 55 lbs
Performed as RX
Fiona Alford 06/01/2015 Premier Martial Arts/Grand River CrossFit 06/01/2015 5 min AMRAP Ladder (1, 1, 2, 2, 3, 3)
KB Swings 50/35lbs
KB Squat Jumps

Add 1 rep each round until timer sounds.
Post total reps!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 106 reps
Performed as RX
Fiona Alford 05/30/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 25-30, 2015 "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
 1m 48s
Performed as RX
Fiona Alford 05/28/2015 Premier Martial Arts/Grand River CrossFit 05/28/2015 2 rounds
Row 500m
Rest 1 minute
Run 400m
Rest 1 minute
Row 250m
Rest 30 seconds
Run 200m
Rest 1 minute

Post total time including breaks!
 20m 49s
Performed as RX
Fiona Alford 05/27/2015 Premier Martial Arts/Grand River CrossFit 05/27/2015 Tabata Bottom to Bottom Squats
8x20sec on/10sec off Squats followed by:
1 mile Run.

Post total time.
Scale as needed.
 14m 56s
Performed as RX
Fiona Alford 05/26/2015 Premier Martial Arts/Grand River CrossFit 05/26/2015 Deadlift
3-3-3-3-3-3-3

Post heaviest load!		 255 lbs
Performed as RX
Fiona Alford 05/25/2015 Premier Martial Arts/Grand River CrossFit 05/25/2015 21-15-9-15-21 reps
Overhead lunges 45/25lbs
push-ups (ring push ups LVL3)

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: Ring Push-ups
 10m 04s
Workout Scaled
Fiona Alford 05/21/2015 Premier Martial Arts/Grand River CrossFit 05/22/2015 Cover Max Distance
Row 1:30 on/ 1:30 off x6

Post Total Distance for Work intervals
 2,090 m
Performed as RX
Fiona Alford 05/21/2015 Premier Martial Arts/Grand River CrossFit 05/21/2015 Front Rack Walking Lunges
6-6-6-6-6-6

Post load!
 65 lbs
Performed as RX
Fiona Alford 05/20/2015 Premier Martial Arts/Grand River CrossFit 05/20/2015 For time
Use same bar load throughout
25 Sumo deadlift high pull 75/55lbs
Run 400m
25 Power snatch
Run 400m
25 Power clean
Run 400m
25 Deadlifts

Post time!
LVL1M: 12reps, light weight, 200m runs
LVL1: 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd		 13m 54s
Performed as RX
Fiona Alford 05/19/2015 Premier Martial Arts/Grand River CrossFit 05/19/2015 4 rounds for reps of:
60sec Max Burpees
30sec Rest
60sec Max Double Unders
30sec Rest

Post total reps added together!
Scale as needed.		 428 reps
Workout Scaled
Fiona Alford 05/15/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 11-15, 2015 Rowing Cindy
20min AMRAP of:
15 Calorie Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds, reps/calories. Scale as needed. 		7 rounds 9 reps
Workout Scaled
Fiona Alford 05/14/2015 Premier Martial Arts/Grand River CrossFit 05/14/2015 6x200m running
2min Break

Post fastest interval!		 1m 10s
Performed as RX
Fiona Alford 05/13/2015 Premier Martial Arts/Grand River CrossFit 05/13/2015 3 Rounds for Time of:
20 Deadlifts @ 80% of Body Weight
20 Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"/16"
LVL1: 60% BW, 20"/16"
LVL2: 70% BW
LVL3: RX'd
 8m 23s
Performed as RX
Fiona Alford 05/12/2015 Premier Martial Arts/Grand River CrossFit 05/12/2015 Bent Rows
5-5-5-5-5

Post load!
 100 lbs
Performed as RX
Fiona Alford 05/11/2015 Premier Martial Arts/Grand River CrossFit 05/11/2015 3 rounds for time of:
10 Clean and jerks (95/65 )
50 Double unders

Post time.
LVL1M: light weight, single skips
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd
 8m 06s
Workout Scaled
Fiona Alford 05/08/2015 Premier Martial Arts/Grand River CrossFit 05/08/2015 8 rounds for max reps
20 seconds Hang power clean 95/65
Rest 10 seconds
20 seconds Push press 95/65
Rest 10 seconds

Post total reps!
LVL1M: light weight, 4 rounds
LVL1: 6 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 137 reps
Performed as RX
Fiona Alford 05/07/2015 Premier Martial Arts/Grand River CrossFit 05/07/2015 Row your weight in Calories for time!

Post time!
 12m 43s
Performed as RX
Fiona Alford 05/06/2015 Premier Martial Arts/Grand River CrossFit 05/06/2015 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post Rounds & reps
LVL1M: 5 min
LVL1: 7min
LVL2: RX'd
LVL3: RX'd		 3 rounds 0 reps
Performed as RX
Fiona Alford 04/20/2015 Premier Martial Arts/Grand River CrossFit 04/20/2015 2x4min
500m Row
Max Reps OHS 65/45lbs
2min Break between rounds

Post total OHS.
LVL1M: 250m Row, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 49 reps
Performed as RX
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