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Athlete
Date
Location
Workout Name
Description
Results
Fiona Alford
04/18/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Apr 13-18, 2015
This workout is worth 10 bonus points for the "Cut the Crap Challenge"!
10min Time Cap
400m Run
50 Back Squats 95/65lbs
40 Deadlifts 95/65lbs
30 Power Cleans 95/65lbs
Row for Max Calories
Score is total # reps/calories!
Scale as needed.
120 reps
Performed as RX
Fiona Alford
04/17/2015
Premier Martial Arts/Grand River CrossFit
04/17/2015
3 rounds for time:
40 Walking Lunges
30 Sit-ups
20 Push-ups
10 Burpees
Post time!
LVL1M: 1 round.
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd
15m 03s
Performed as RX
Fiona Alford
04/11/2015
Premier Martial Arts/Grand River CrossFit
04/10/2015
Max Rounds in 12min
Add 1 rep each round.
1 Back Squat 135/95lbs
2 Sit-ups
3 Push-ups
Post total reps!
LVL1M: 6min, light weight
LVL1: 8min, 95/55lbs
LVL2: 115/75lbs
LVL3: RX'd
185 reps
Performed as RX
Fiona Alford
03/25/2015
Premier Martial Arts/Grand River CrossFit
03/25/2015
10min EMOM
5 Hang Power Snatch 75/45lbs
5 Med Ball Sit-up toss 20/15lbs
Post total rounds!
LVL1M: 5min, light weight
LVL1: 8min, 55/25lbs,
LVL2: 65/35lbs
LVL3: RX'd
10 rounds 0 reps
Performed as RX
Fiona Alford
03/24/2015
Premier Martial Arts/Grand River CrossFit
03/24/2015
Snatch Grip Deadlift
5-5-5-5-5
Post heaviest load!
145 lbs
Performed as RX
Fiona Alford
03/18/2015
Premier Martial Arts/Grand River CrossFit
03/18/2015
10min AMRAP of:
5 Push Press @70% of Strict Press 1RM
10 Sit-ups
Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 50%
LVL2: 60%
LVL3: RX'd
11 rounds 9 reps
Performed as RX
Fiona Alford
03/17/2015
Premier Martial Arts/Grand River CrossFit
03/17/2015
Push Jerk
5-5-5-5-5
Post heaviest load!
90 lbs
Performed as RX
Fiona Alford
03/10/2015
Premier Martial Arts/Grand River CrossFit
03/10/2015
Power Snatch
3-3-3-3-3-3-3
Post heaviest load!
70 lbs
Performed as RX
Fiona Alford
03/10/2015
Premier Martial Arts/Grand River CrossFit
03/09/2015
15min AMRAP
20 Air Squats
20/15 Calorie Row
Post rounds and reps!
LVL1M: 7min,
LVL1: 12min
LVL2: RX'd
LVL3: RX'd
6 rounds 2 reps
Performed as RX
Fiona Alford
03/03/2015
Premier Martial Arts/Grand River CrossFit
03/03/2015
Front Squat
5-5-5-5-5
Post heaviest load!
140 lbs
Performed as RX
Fiona Alford
03/02/2015
Premier Martial Arts/Grand River CrossFit
03/02/2015
4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55
Post Time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
5m 42s
Performed as RX
Fiona Alford
02/28/2015
Premier Martial Arts/Grand River CrossFit
Prize WOD February 23-28, 2015
15min Time Cap
100 Burpees
200 Double unders
800m Run
With time left, row for calories.
Score is total number of reps/meters/calories completed.
Scale as needed!
188 reps
Workout Scaled
Fiona Alford
02/25/2015
Premier Martial Arts/Grand River CrossFit
02/25/2015
10min AMRAP of:
10 Wall Balls 20/15lbs
10 KB Swings 50/35lbs
Post rounds and reps1
LVL1M: 5min, light weight
LVL1: 8min, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
7 rounds 10 reps
Performed as RX
Fiona Alford
02/03/2015
Premier Martial Arts/Grand River CrossFit
02/03/2015
Behind the Neck Press
5-5-5-5-5
Post heaviest load!
65 lbs
Performed as RX
Fiona Alford
01/28/2015
Premier Martial Arts/Grand River CrossFit
01-28-2015
21-15-9 reps of:
Power Cleans 115lbs/75lbs
Leg Levers
Wall Balls 20/15lbs
Post time!
LVL1M: light weight
LVL1: 85/55lbs
LVL2: 105/65lbs
LVL3: RX'd
8m 00s
Performed as RX
Fiona Alford
01/27/2015
Premier Martial Arts/Grand River CrossFit
01-27-2015
Front Squats
3-3-3-3-3-3-3
Post heaviest load!
115 lbs
Performed as RX
Fiona Alford
01/26/2015
Premier Martial Arts/Grand River CrossFit
01-26-2015
4 Rounds for Time of:
5 Thrusters 95lbs/65lbs
250m Row
5 Box Overs 24/20
LVL1M: 2 rounds, 65lbs/45lbs, 20/16
LVL1: 3 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 28/24
8m 51s
Performed as RX
Fiona Alford
01/24/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Jan 19-24, 2015
"Grace"
30 Clean & Jerk 135/85lbs
Post time!
Scale as needed!
5m 03s
Performed as RX
Fiona Alford
01/22/2015
Premier Martial Arts/Grand River CrossFit
01/22/2015
4 rounds
90sec Max Reps Double Unders
45sec Rest
Post total reps!
Scale as needed.
229 reps
Workout Scaled
Fiona Alford
01/21/2015
Premier Martial Arts/Grand River CrossFit
01/21/2015
10-9-8-7-6-5-4-3-2-1
Pistol Squats each leg
DB Push Press 35/20lbs
Post time!
LVL1M: 5-1 reps, mod. Pistols, light weight
LVL1: 8-1 reps, mod. Pistols, 25/10lbs
LVL2: Mod. Pistols, 30/15lbs
LVL3: RX'd
8m 30s
Workout Scaled
Fiona Alford
01/20/2015
Premier Martial Arts/Grand River CrossFit
01/20/2015
Deadlift
3-3-3-3-3-3-3
Post heaviest load!
245 lbs
Performed as RX
Fiona Alford
01/19/2015
Premier Martial Arts/Grand River CrossFit
01/19/2014
4 rounds for time of:
10 Squat cleans 95/65lbs
10 Push-ups
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
6m 59s
Performed as RX
Fiona Alford
01/13/2015
Premier Martial Arts/Grand River CrossFit
01/13/2015
Dynamic Effort Clean & Jerk
10 sets of 2 reps @ 70% of 1 Rep Max
Every minute on the minute.
Post load used.
85 lbs
Performed as RX
Fiona Alford
01/12/2015
Premier Martial Arts/Grand River CrossFit
01/12/2015
10min AMRAP of:
5 Push Jerks @ 80% of Shoulder Press 1RM
12 Squats with above weight
Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd
8 rounds 10 reps
Workout Scaled
Fiona Alford
01/10/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Jan 5-10, 2015
15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups
Post rounds and reps!
LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
Compare to Jan 25, 2014
14 rounds 6 reps
Workout Scaled
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