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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 07/07/2014 Premier Martial Arts/Grand River CrossFit 07/07/2014 3 rounds for time:
500m Row
10 Kettle bell swings 50/35lbs
10 V-sits

Post time!
LVL1M: 2 rounds,250m, light weight, sit-ups
LVL1: 3 rounds, 400m, 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd		 10m 12s
Performed as RX
Fiona Alford 07/05/2014 Premier Martial Arts/Grand River CrossFit 07/03/2014 1000m Row
10 sit-ups for each minute it takes to do 1000m
Time is kept going until sit-ups are finished.

Post total time!		 6m 38s
Performed as RX
Fiona Alford 07/04/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #2 "The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press		 0 rounds 42 reps
Performed as RX
Fiona Alford 07/02/2014 Premier Martial Arts/Grand River CrossFit 07/01/2014 7min AMRAP of:
7 Hand Release Push-ups
7 Wall Balls 20lbs/15lbs

Post rounds & reps!
LVL1M: 5min, mod. push-ups, low targets
LVL1: Mod. push-ups, low targets
LVL2: RX'd
LVL3: RX'd		 7 rounds 13 reps
Performed as RX
Fiona Alford 06/25/2014 Premier Martial Arts/Grand River CrossFit 06/25/2014 EMOM for 12min of:
3 Deadlifts @ 225/135
5 Burpees
7 KB Swings 50/35

Post total rounds. 12 is perfect score.
LVL1M: 6min, light weight deadlift, 35/20lbs
LVL1: 10min, 185/95lbs, 40/25lbs
LVL2: 205/115lbs,45/30lbs
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Fiona Alford 06/23/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #1 4 Rounds for Time of:
400m Run (200m scaled)
20 SDHP 75/55lbs (55/35lbs scaled)
20 Air Squats

Post time!
 18m 59s
Performed as RX
Fiona Alford 06/23/2014 Premier Martial Arts/Grand River CrossFit 4 rounds for time: 5 ground to overhead @ 75 lbs
8 Toes to bar		 4m 36s
Workout Scaled
Fiona Alford 06/19/2014 Premier Martial Arts/Grand River CrossFit 06/19/2014 Run 1mile
5 Push-ups for every minute it took to do the mile.
Post total time! Note number of push-ups

 14m 46s
Performed as RX
Fiona Alford 06/18/2014 Premier Martial Arts/Grand River CrossFit 06/18/2014 5 Rounds for time of:
8 SDHP 75/55lbs
10 Push-press 75/55lbs
12 Sit-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 6m 47s
Performed as RX
Fiona Alford 06/17/2014 Premier Martial Arts/Grand River CrossFit 06/17/2014 Squat Clean
5-5-5-5-5

Post heaviest load.
 95 lbs
Performed as RX
Fiona Alford 06/16/2014 Premier Martial Arts/Grand River CrossFit 06/16/2014 3 Rounds for time:
200m Row
5 Power Cleans 135/85lbs

Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd
 4m 29s
Performed as RX
Fiona Alford 06/14/2014 Premier Martial Arts/Grand River CrossFit Rowing Rowing

8 x 30 seconds on with 20 seconds break
Post total distance		 911 m
Performed as RX
Fiona Alford 06/14/2014 Premier Martial Arts/Grand River CrossFit 06/12/2014 Rowing
8 X30sec on 20sec off

Post total distance

 911 m
Performed as RX
Fiona Alford 06/13/2014 Premier Martial Arts/Grand River CrossFit 06/13/2014 4 rounds for time of:
5 Ground to Overhead 115/75lbs
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 95/55lbs, hang knee raise
LVL2: 105/65lbs, Knees to chest
LVL3: RX'd		 4m 36s
Workout Scaled
Fiona Alford 06/11/2014 Premier Martial Arts/Grand River CrossFit 06/11/2014 4 rounds for time.
20 Overhead Walking Lunges 45/25lbs
10 Power Cleans 95/65lbs

Post time!
LVL1M: 2 rounds, No weight lunges, light weight cleans
LVL1: 3 rounds, 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: RX'd
 7m 26s
Performed as RX
Fiona Alford 06/11/2014 Premier Martial Arts/Grand River CrossFit 06/11/2014 4 rounds for time.
20 Overhead Walking Lunges 45/25lbs
10 Power Cleans 95/65lbs

Post time!
LVL1M: 2 rounds, No weight lunges, light weight cleans
LVL1: 3 rounds, 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: RX'd
 7m 26s
Performed as RX
Fiona Alford 06/10/2014 Premier Martial Arts/Grand River CrossFit 06/10/2014 Clean & Jerk
3-3-3-1-1		 112 lbs
Performed as RX
Fiona Alford 06/09/2014 Premier Martial Arts/Grand River CrossFit 06-09/2014 4 rounds of:
6 Push-press @ 80% of Strict press 1RM
9 Sit-ups
12 Squats

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 60%
LVL2: 70%
LVL3: RX'd		 4m 10s
Performed as RX
Fiona Alford 06/04/2014 Premier Martial Arts/Grand River CrossFit 06/03/2014 Front Squats
5-5-5-5-5

Post heaviest load!
 140 lbs
Performed as RX
Fiona Alford 06/02/2014 Premier Martial Arts/Grand River CrossFit 06/02/2014 6 rounds for time of:
5 Power Cleans 70% of Bodyweight
7 Pull-ups

Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 50% BW, mod. pull-ups
LVL2: 60% BW, mod. pull-ups
LVL3: RX'd
 7m 57s
Workout Scaled
Fiona Alford 05/13/2014 Premier Martial Arts/Grand River CrossFit 05/12/2014 3 Rounds for Time:
400m Run
20 Wall Balls
20 Sit-ups

Post time!
LVL1M: 2 rounds, 200m runs
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 16m 10s
Performed as RX
Fiona Alford 05/06/2014 Premier Martial Arts/Grand River CrossFit 05/06/2014 Power Cleans
3-3-3-3-3-3-3

Post heaviest load.
 110 lbs
Performed as RX
Fiona Alford 04/29/2014 Premier Martial Arts/Grand River CrossFit 04/29/2014 Strict Shoulder Press
5-5-3-3-1

Post heaviest load.
 90 lbs
Performed as RX
Fiona Alford 04/28/2014 Premier Martial Arts/Grand River CrossFit 04/28/2014 4 rounds for time:
8 Box Jumps 24"/28"
5 Deadlifts 225/185lbs
3 Burpees

Post time!
LVL1M: 20/16", light weight
LVL1: 20"/16", 185/135lbs
LVL2: 205/155lbs, 24/20"
LVL3: RX'd 		5m 05s
Workout Scaled
Fiona Alford 04/15/2014 Premier Martial Arts/Grand River CrossFit 04/15/2014 Shoulder Press
5-5-3-3-1

Post heaviest load!
 85 lbs
Performed as RX
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