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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 04/08/2014 Premier Martial Arts/Grand River CrossFit 04/08 Push Press
5-5-3-3-1

Post heaviest load.		 105 lbs
Performed as RX
Fiona Alford 04/05/2014 Premier Martial Arts/Grand River CrossFit CrossFit Open 14.5 Challenge April 1-5, 2014 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees -Bar Facing

Post Time!
LVL1M: 12-3 reps, light weight
LVL1: 15-3 reps, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 26m 31s
Workout Scaled
Fiona Alford 04/04/2014 Premier Martial Arts/Grand River CrossFit 04/03/2014 Rowing: Cover Max Distance
1:30 x6
1min break

Post total distance.
 2,055 m
Performed as RX
Fiona Alford 03/19/2014 Premier Martial Arts/Grand River CrossFit 03/19/2014 4 rounds for time:
250m row
7 Pull-ups (Strict)
7 Push-ups (Hand release)
7 DB Push-Press 40/25lbs

Post Time!
LVL1M: 2 rounds, Mod. pull-ups, light weight
LVL1: Mod. Pull-ups, 30/15lbs
LVL2: Mod. Pull-ups, 35/20lbs
LVL3: RX'd		 11m 47s
Workout Scaled
Fiona Alford 03/19/2014 Premier Martial Arts/Grand River CrossFit 03/20/2014 1000m Rowing Time Trial

Post time!		 4m 32s
Performed as RX
Fiona Alford 03/18/2014 Premier Martial Arts/Grand River CrossFit 03/18/2014 Deadlift
3-3-3-3-3-3-3

Post heaviest load!		 250 lbs
Performed as RX
Fiona Alford 02/22/2014 Premier Martial Arts/Grand River CrossFit DG -Challenge of the Week Feb 17-22, 2014 Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20 pound Dumbbell thruster, 8 reps
35/20 pound Dumbbell walking lunge, 12 steps

Post rounds and reps
LVL1M: 5min, light weight
LVL1: 8min, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 5 rounds 12 reps
Workout Scaled
Fiona Alford 02/21/2014 Premier Martial Arts/Grand River CrossFit 02/21/2014 5 rounds for time of:
5 box jumps, 24"/20
5 power snatches, 95/65lbs
5 Atomic Sit-ups 35/25lbs

Post time!
LVL1M: 3 rounds, 20"/16", light weights, sit-ups(no weight)
LVL1: 20"/16", 75/45lbs, sit-ups light weight
LVL2: 85/55lbs
LVL3: RX'd		 8m 56s
Performed as RX
Fiona Alford 02/20/2014 Premier Martial Arts/Grand River CrossFit 02/20/2014 Push Jerk
5-5-5-5-5

Post heaviest load.
 95 lbs
Performed as RX
Fiona Alford 02/18/2014 Premier Martial Arts/Grand River CrossFit 02/18/2014 8min AMRAP:
8 Knees to Elbows
8 Front Squat 95/65lbs

Post rounds and reps
LVL1M: 4min, hang knee raise,light weight,
LVL1: 6min, knees to chest 75/45lbs
LVL2: Knees to chest, 85/55lbs
LVL3: RX'd
 8 rounds 0 reps
Workout Scaled
Fiona Alford 02/13/2014 Premier Martial Arts/Grand River CrossFit 02/13/2014 3 rounds for time:
500m Row
12 Deadlifts @ bodyweight
2 Rope Climbs

Post time.

LVL1M: 250m, light weight, mod. Rope climb
LVL1: 50% /BW, mod. Rope climb
LVL2: 75% /BW, mod. Rope climb
LVL3: RX'd		 11m 17s
Workout Scaled
Fiona Alford 02/10/2014 Premier Martial Arts/Grand River CrossFit 02/10/2014 21-15-9 reps for time:
Power Clean and Jerk 95/65lbs
Pullups

Post time.

LVL1M: light weight, mod. Pull-ups
LVL1: 75/45lbs, mod. Pull-ups
LVL2: 85/55lbs, mod. Pull-ups
LVL3: RX'd		 8m 24s
Workout Scaled
Fiona Alford 02/08/2014 Premier Martial Arts/Grand River CrossFit 02/08/2014 4 Rounds for time:
30 Mountain Climbers
20 Mason Twists 20/15lbs (1 touch = 1 rep)
10 Med Ball Cleans 20/15lbs

Post Time.

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 6m 09s
Performed as RX
Fiona Alford 02/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 3-8, 2014 Anna
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd		 5 rounds 57 reps
Workout Scaled
Fiona Alford 02/06/2014 Premier Martial Arts/Grand River CrossFit 02/06/2014 Row 3000m

Post time.

LVL1M: 1000m
LVL1: 2000m
LVL2: RX'd
LVL3: RX'd		 14m 14s
Performed as RX
Fiona Alford 02/03/2014 Premier Martial Arts/Grand River CrossFit 02/03/2014 20/20 for 5 rounds
Squat Clean 95/65lbs
Push Press 95/65lbs

20sec on/20sec off for 5 rounds.
Do one exercise then on to the next after 20sec break.
Post total reps added together.

LVL1M: 3 rounds, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd 		69 reps
Performed as RX
Fiona Alford 01/31/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 27-Feb 1, 2014 5 Rounds
Row 200m
5 DB Snatches (each arm) 40/20lbs
15 Sit-ups
25 Double Unders
Post time.

LVL1M: 2 rounds, light weight, single skips
LVL1: 3 rounds, 30/10lbs, double skips
LVL2: 35/15lbs, triple skips
LVL3: RX'd		 17m 48s
Workout Scaled
Fiona Alford 01/30/2014 Premier Martial Arts/Grand River CrossFit 01/30/2014 10-9-8-7-6-5-4-3-2-1
Pistol Squats
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		 6m 19s
Workout Scaled
Fiona Alford 01/27/2014 Premier Martial Arts/Grand River CrossFit 01/27/2014 10min AMRAP of:
10 Jump Squats (50%bw)
10 Behind the Neck Push-Jerk (50% bw)

Post rounds and reps!

LVL1M: 5min, light weight
LVL1: 8min, 35% BW
LVL2: 40% BW
LVL3: RX'd		 5 rounds 0 reps
Workout Scaled
Fiona Alford 01/25/2014 Premier Martial Arts/Grand River CrossFit 01/24/2014 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
12 V-UPs

Post time!

LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 4m 23s
Performed as RX
Fiona Alford 01/23/2014 Premier Martial Arts/Grand River CrossFit 01/23/2014 Push-press
5-5-3-3-1

Post heaviest load!		 100 lbs
Performed as RX
Fiona Alford 01/22/2014 Premier Martial Arts/Grand River CrossFit 01/22/2014 4 rounds
15 Wall ball 20/15lbs
15 Push-ups
15 Sumo deadlift high-pull 75/55lbs

Post time!

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 12m 14s
Performed as RX
Fiona Alford 01/21/2014 Premier Martial Arts/Grand River CrossFit 01/21/2014 2 rounds
Row 3min for distance
Rest 3min

Post total distance of both rounds added together!		 1,359 m
Performed as RX
Fiona Alford 01/20/2014 Premier Martial Arts/Grand River CrossFit 01/20/2014 1-1-2-2-3-3-4-4-5-5 reps of
Squat Cleans 95/65
Thrusters 95/65

Post time!

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 2m 45s
Performed as RX
Fiona Alford 01/17/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 13-18, 2014 5 rounds for time:
6 Parallette Push-ups
6 Burpees over hurdle
6 Atomic Sit-ups 35/25lbs

LVL1M: 3 rounds, standard push-ups, standard burpees, sit-up to stand
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd		 11m 34s
Performed as RX
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