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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 09/22/2014 Premier Martial Arts/Grand River CrossFit 09/22/2014 Buy In: 800m Row
followed by 3 rounds of
5 Power Snatches 95/65lbs
10 Pull-ups
15 Squats
Cash Out: 100 Double Unders

Post Time!
LVL1M: 400m, 2 rounds, light weight, mod. pull-ups, singel skips
LVL1: 75/45lbs, mod. pull-ups, double skips
LVL2: 85/55lbs, mod. pull-ups, triple skips
LVL3: RX'd		 12m 44s
Workout Scaled
Fiona Alford 09/20/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 15-20, 2014 For Time:
Row 500m
15 Pull-ups
15 Thrusters 95/65lbs
Run 400m
15 Box Jumps 24/20
15 KB Swings 50/35lbs
Run 400m
15 Push-ups
15 Power Cleans 95/65lbs
Row 500m

Post time!
LVL1M: 7 reps each, Half meters, light weight 20"/16", mod. pull-ups,
LVL1: 75/45lbs, 40/25lbs, mod pull-ups
LVL2: 85/55lbs, 45/30lbs, mod. pull-ups
LVL3: RX'd		 18m 20s
Workout Scaled
Fiona Alford 09/17/2014 Premier Martial Arts/Grand River CrossFit 09/12/2014 For Time:
4 rounds of:
10 Back Squats @ 65%BW
5 Push Jerks @ 65%BW

Post time!
LVL1M: light weight
LVL1: 45% Body weight
LVL2: 55% Body weight
LVL3: RX'd		 5m 18s
Workout Scaled
Fiona Alford 09/16/2014 Premier Martial Arts/Grand River CrossFit 09/16/2014 Front Squat
5-5-5-5-5

Post heaviest load!		 130 lbs
Performed as RX
Fiona Alford 09/15/2014 Premier Martial Arts/Grand River CrossFit 09/15/2014 EMOM for 10min of
3 squat cleans 95/65lbs
5 burpees

Post total rounds! 10 is perfect score.
LVL1M: 6min, Power cleans, light weight
LVL1: 8min, Power cleans, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd + 115/85lbs
 9 rounds 0 reps
Performed as RX
Fiona Alford 09/02/2014 Premier Martial Arts/Grand River CrossFit 09/02/2014 5min AMRAP Ladder
1,1,2,2,3,3,etc.
Box Jumps 24/20
Wall Balls 20/15lbs

Score is total number of reps.
LVL1M; 20/16, Red & Yellow Targets
LVL1: Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd + 28/24 		67 reps
Performed as RX
Fiona Alford 08/25/2014 Premier Martial Arts/Grand River CrossFit 08/25/2014 8min AMRAP of:
5 Thrusters 95/65lbs
5 Pull-ups

Post rounds and reps.
LVL1M: 5min, light weight, mod pull-ups
LVL1: 6min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod. pull-ups
LVL3: RX'd		 8 rounds 5 reps
Workout Scaled
Fiona Alford 08/20/2014 Premier Martial Arts/Grand River CrossFit Run 15min run for distance.

Post distance!
Scale as needed.		 2,000 m
Performed as RX
Fiona Alford 08/20/2014 Premier Martial Arts/Grand River CrossFit Leg Day 4 rounds for time of:
25 Lunges
50 Squats

Post time!
Scale as needed.
 14m 12s
Performed as RX
Fiona Alford 08/16/2014 Premier Martial Arts/Grand River CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
Scale as needed!		 1h 5m 00s
Workout Scaled
Fiona Alford 08/13/2014 Premier Martial Arts/Grand River CrossFit Wittman Seven rounds for time of:
15 Kettle bell swings 50/35lbs
15 Power Cleans 95/65lbs
15 Box Jumps 24"/20"

Scale as needed!		 25m 23s
Performed as RX
Fiona Alford 08/11/2014 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95/65lbs Thruster
Pull-ups

Scale as needed!
 9m 13s
Workout Scaled
Fiona Alford 08/06/2014 Premier Martial Arts/Grand River CrossFit 08/05/2014 3 rounds for time of:
400m Run or Row (weather)
8 DB Squat Cleans 40/25
8 Sit-ups

Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 11m 44s
Performed as RX
Fiona Alford 08/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 28-Aug 1, 2014 3 rounds for time
800m Run
30 Sit-ups
30 Push-ups

Post Time!
LVL1M: 200m run, 15 reps each
LVL1: 400m run, 20 reps each
LVL2: 600M run, 25 reps each
LVL3: RX'd		 27m 53s
Performed as RX
Fiona Alford 08/01/2014 Premier Martial Arts/Grand River CrossFit 07/31/2014 Rowing
Row 100 Calories for time!

Post time!		 7m 50s
Performed as RX
Fiona Alford 07/30/2014 Premier Martial Arts/Grand River CrossFit 07/30/2014 30-20-10 reps of:
Pull-ups
Squat Jumps
Sit-ups

Post time!
LVL1M: 15-10-5 reps, mod. pull-ups, squats,
LVL1: 25-15-5 reps, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 6m 46s
Workout Scaled
Fiona Alford 07/26/2014 Premier Martial Arts/Grand River CrossFit 07/25/2014 3 rounds for time of:
21 Push Press 75/45lbs
21 Sit-ups
21 Back Squats 75/45lbs

Post time!
LVL1M: 10 reps each, light weight
LVL1: 15 reps each, 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 9m 12s
Performed as RX
Fiona Alford 07/25/2014 Premier Martial Arts/Grand River CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile

Post time!
Scale as needed.		 33m 00s
Performed as RX
Fiona Alford 07/23/2014 Premier Martial Arts/Grand River CrossFit 07/23/2014 21-15-9 reps of:
Power Cleans 95/65lbs
Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"16"
LVL1: 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL3: RX'd		 6m 09s
Performed as RX
Fiona Alford 07/21/2014 Premier Martial Arts/Grand River CrossFit 07/21/2014 4 rounds for time:
400m Run
10 Kettle Bell Swings 50/35lbs
10 Push-ups

Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
compare to July 16, 2013		 14m 57s
Performed as RX
Fiona Alford 07/15/2014 Premier Martial Arts/Grand River CrossFit Summer Throwdown Workout #4 Throwdown Workout #4
21-15-9 reps of
Deadlifts 225/155 (185/95lbs scaled)
KB Swings 50/35lbs (40/25lbs)

Post time!
 5m 09s
Performed as RX
Fiona Alford 07/14/2014 Premier Martial Arts/Grand River CrossFit 07/14/2014 4 rounds for time of:
40 Double Unders
30 Sit-ups
20 Hand Release Push-ups
10 Burpees

Post time!
LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: Triple skips
LVL3: RX'd

 22m 33s
Workout Scaled
Fiona Alford 07/11/2014 Premier Martial Arts/Grand River CrossFit 07/11/2014 For Time:
Run 400m
50 Power Snatches 75/45lbs
Run 400m

Post time!
LVL1M: 200m runs, 25 Ground to Overhead light weight
LVL1: 400m runs, 35 reps 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 9m 40s
Performed as RX
Fiona Alford 07/09/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #3 As many reps as possible in 8min of:
50 Box Jumps/Step Ups 24/20"(20/16")
25 Push-ups (Mod. push-ups)
50 Walking Lunge steps
25 V-sits (sit-ups)
50 Wall Balls 20/15lbs(low targets)
25 Burpees

If you finish all reps with time left start again at beginning.
Post total reps!
 175 reps
Performed as RX
Fiona Alford 07/08/2014 Premier Martial Arts/Grand River CrossFit 07/08/2014 Push Press
5-5-5-5-5

Post heaviest load.		 95 lbs
Performed as RX
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