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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 12/17/2014 Premier Martial Arts/Grand River CrossFit 12/16/2014 Deadlift
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 285 lbs
Performed as RX
Fiona Alford 12/17/2014 Premier Martial Arts/Grand River CrossFit 12/17/2014 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.

LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd		 135 reps
Workout Scaled
Fiona Alford 12/15/2014 Premier Martial Arts/Grand River CrossFit 12/15/2014 4 rounds for time:
5 DB Thrusters 35/20lbs
10 Mountain Climbers
15 Sit-ups

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 5m 16s
Performed as RX
Fiona Alford 12/13/2014 Premier Martial Arts/Grand River CrossFit 12/13/2014 Every minute on the minute for max rounds
1 Thruster 95/65lbs
5 Pull-ups
Add 1 thruster each minute until failure

Post total rounds and reps!		 8 rounds 7 reps
Workout Scaled
Fiona Alford 12/09/2014 Premier Martial Arts/Grand River CrossFit 12/09/2014 Push Press
5-5-5-5-5

Post heaviest load!
 105 lbs
Performed as RX
Fiona Alford 12/08/2014 Premier Martial Arts/Grand River CrossFit 12/08/2014 5 rounds for time:
5 Power Snatch 95/65lbs
7 V-sits
9 Hand release push-ups

Post time!
LVL1M: 3 rounds, light weight, sit-ups
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 5m 30s
Performed as RX
Fiona Alford 11/26/2014 Premier Martial Arts/Grand River CrossFit 11/26/2014 4 rounds for Time:
500m Row
5 HSPU's
5 Power Cleans 135/85lbs

Post time!
LVL1: 2 rounds, 300m row, mod. push-ups, light weight
LVL1: 3 rounds, mod. push-ups, 95/55lbs
LVL2: mod. push-ups, 115/75lbs
LVL3: RX'd		 12m 51s
Workout Scaled
Fiona Alford 11/25/2014 Premier Martial Arts/Grand River CrossFit 11/25/2014 Push Jerk
5-5-5-5-5

Post heaviest load.
 90 lbs
Performed as RX
Fiona Alford 11/22/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 17-22, 2014 For Time:
25 Burpees
25 Power cleans 115/75lbs
25 Burpees
EMOM do 7 Wall Balls 20/15lbs

Post time!
LVL1M: 15reps each, light weight
LVL1: 20reps each, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 13m 44s
Performed as RX
Fiona Alford 11/19/2014 Premier Martial Arts/Grand River CrossFit 11/18/2014 Thrusters
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 105 lbs
Performed as RX
Fiona Alford 11/05/2014 Premier Martial Arts/Grand River CrossFit 11/05/2014 100 Squats for Time!
Every minute do 5 Burpees
Workout starts with 5 Burpees!

Post time!
LVL1M: 50 squats
LVL1: 75 squats
LVL2: RX'd
LVL3: RX'd 		4m 34s
Performed as RX
Fiona Alford 11/04/2014 Premier Martial Arts/Grand River CrossFit 11/04/2014 Front Squat
5-5-5-5-5

Post heaviest load!
 120 lbs
Performed as RX
Fiona Alford 11/03/2014 Premier Martial Arts/Grand River CrossFit 11/03/2014 5 Rounds for Time
10 Deadlifts @ BW
5 Knees to Elbows

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 60% BW, hang knee raise
LVL2: 75% BW, hang knee raise
LVL3: RX'd
 4m 34s
Performed as RX
Fiona Alford 11/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 27-Nov 1, 2014 For Time:
21 Burpees
21 KB Swings 50/35lbs
21 Pull-ups
21 Box Jumps 24/20
21 Burpees

Post time!
LVL1M: 11 reps each, light weight, mod pull-ups, 20"/16"
LVL1: 40/25lbs, 20"/16", mod. pull-ups
LVL2: 45/30lbs, mod. pull-ups
LVL3: RX'd		 7m 11s
Workout Scaled
Fiona Alford 10/29/2014 Premier Martial Arts/Grand River CrossFit 10/28/2014 Push Press
3-3-3-3-3-3-3

Post heaviest load!
 107 lbs
Performed as RX
Fiona Alford 10/27/2014 Premier Martial Arts/Grand River CrossFit 10/27/2014 7min AMRAP:
3 Handstand Push-ups
10 Ball Slams 20lbs

Post rounds and reps
LVL1M: 4min, mod. push-ups
LVL1: 5min, mod. push-ups
LVL2: Mod. push-ups
LVL3: RX'd
 10 rounds 0 reps
Workout Scaled
Fiona Alford 10/23/2014 Premier Martial Arts/Grand River CrossFit Prize WOD October 20-25, 2014 JACKIE
1000m Row
50 Thrusters 45lbs
30 Pull-ups

Post time!
LVL1M: 500m row, 25 thrusters(light weight) 15 mod. pull-ups
LVL1: 35lbs, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 10m 58s
Workout Scaled
Fiona Alford 10/20/2014 Premier Martial Arts/Grand River CrossFit 10/20/2014 10-9-8-7-6-5 reps of:
V-Sits
Chin Ups

Post time!
LVL1M: 8-5 reps, sit-ups, mod. chin ups
LVL1: Sit-ups, mod. chin ups
LVL2: Mod. chin ups
LVL3: RX'd
 3m 58s
Workout Scaled
Fiona Alford 10/18/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 14-18, 2014 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs

LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24" 		9m 37s
Performed as RX
Fiona Alford 10/18/2014 Premier Martial Arts/Grand River CrossFit 10/17/2014 4x400m Run or Row
2min Rest Between

Post Fastest Interval!		 1m 38s
Performed as RX
Fiona Alford 10/15/2014 Premier Martial Arts/Grand River CrossFit 10/15/2014 4 rounds for time:
10 Calorie Row
10 Wall Balls 20lbs

Post Time!
Scale as needed.
 6m 36s
Performed as RX
Fiona Alford 09/30/2014 Premier Martial Arts/Grand River CrossFit 09/30/2014 Push Press
5-5-5-5-5

Post heaviest load!		 95 lbs
Performed as RX
Fiona Alford 09/29/2014 Premier Martial Arts/Grand River CrossFit 09/29/2014 3 rounds for time:
6 Handstand Push-ups
8 Pistol Squats (Alternating)
10 Pull-ups

Post time!
Scale as needed.
 4m 23s
Workout Scaled
Fiona Alford 09/26/2014 Premier Martial Arts/Grand River CrossFit 09/26/2014 10 min AMRAP of:
3 Thrusters 95/65
5 Hang Power Cleans 95/65
7 Sumo-Deadlift Highpull 95/65lbs

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 7 rounds 5 reps
Performed as RX
Fiona Alford 09/25/2014 Premier Martial Arts/Grand River CrossFit 09/25/2014 5x200m Runs
45sec break between

Post fastest interval!		 0m 39s
Performed as RX
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