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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 01/16/2014 Premier Martial Arts/Grand River CrossFit 01/16/2014 Run 6x400m
Rest 2 minutes between intervals
Post fastest interval.

LVL1M: 4x200m
LVL1: 4x400m
LVL2: RX'd
LVL3: RX'd		 3m 03s
Performed as RX
Fiona Alford 01/15/2014 Premier Martial Arts/Grand River CrossFit 01/15/2014 For Time:
Buy in: 500m Row
Followed By 7 rounds of:
8 Handstand Push-ups
10 Box Jumps 24/20
Cash out: 500m Row

LVL1M: 250m rows, 4 rounds, Mod. Push-ups, 20/16
LVL1: Mod. Push-ups, 20/16
LVL2: Mod. Push-ups
LVL3: RX'd
 14m 34s
Workout Scaled
Fiona Alford 01/14/2014 Premier Martial Arts/Grand River CrossFit 01/13/2014 4 Rounds for time:
5 DB thrusters 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs

LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd		 6m 37s
Performed as RX
Fiona Alford 01/11/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 6-11, 2014 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!

LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd		 10m 44s
Workout Scaled
Fiona Alford 01/04/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 31-Jan 4, 2014 For Time:
1000m Row
40 Push-press 75/55
20 Power Cleans 75/55
35 Burpees
1000m

Post Time.
LVL1M: 500m, 20 PP, 10 PC, 15 burpees, use light weight.
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 22m 47s
Performed as RX
Fiona Alford 01/03/2014 Premier Martial Arts/Grand River CrossFit 01/03/2014 4 rounds for time of:
6 Power Snatches 95/65lbs
12 Sit-ups

LVL1M: 2 rounds, light weight
LVL1: 75lbs/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 4m 49s
Performed as RX
Fiona Alford 12/30/2013 Premier Martial Arts/Grand River CrossFit 12/30/2013 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		 139 reps
Workout Scaled
Fiona Alford 12/27/2013 Premier Martial Arts/Grand River CrossFit 12/27/2013 10 rounds of:
7 Hand Release Push-ups
7 Med Ball Cleans 20lbs/15lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd		 9m 30s
Performed as RX
Fiona Alford 12/23/2013 Premier Martial Arts/Grand River CrossFit 12/23/2013 Kettlebells for Christmas
15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs

LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd
Compare to December 22, 2012		 5 rounds 0 reps
Workout Scaled
Fiona Alford 12/14/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 9-14, 2013 The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs

LVL1M: 15 reps each, mod. Pull-ups, light weight,
LVL1: 20 reps each, mod. Pull-ups, adjusted weights
LVL2: Mod. Pull-ups
LVL3: RX'd
 16m 04s
Workout Scaled
Fiona Alford 12/10/2013 Premier Martial Arts/Grand River CrossFit 12/10/2013 Deadlift
5-5-3-3-1

Post heaviest load.
 245 lbs
Performed as RX
Fiona Alford 12/09/2013 Premier Martial Arts/Grand River CrossFit 12/09/2013 12min AMRAP of:
5 Ground to overhead 115/85lbs
10 Hand release push-ups
15 Box jumps 24/20

LVL1M: 6min, light weight, 20/16
LVL1: 10min 85/55lbs, 20/16
LVL2: 95/65lbs
LVL3: RX'd
 4 rounds 15 reps
Performed as RX
Fiona Alford 12/06/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 2-7, 2013 The Sucky Seven
7 rounds for time:
7x Back squat @ body weight
7x Pull-ups
7x Burpees

LVL1M: 3 rounds, light weight, mod. Pull-ups
LVL1: 5 rounds, 60% BW, mod. Pull-ups
LVL2: 80% BW, mod. Pull-ups
LVL3: RX'd		 16m 56s
Workout Scaled
Fiona Alford 12/04/2013 Premier Martial Arts/Grand River CrossFit 12/04/2013 3x3min AMRAP of:
15 Cal Row
5 Power Cleans 95/65lbs
1min Break between rounds
Score is total reps & calories added together.

LVL1M: Light weight
LVL1: 65/35lbs
LVL2: 85/55lbs
LVL3: RX'd		 105 reps
Performed as RX
Fiona Alford 11/26/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 25-30, 2013 "Christine"
3 rounds of:
Row 500 meters
12 Deadlifts: body weight
21 Box jumps, 24/20

LVL1M: 250m, light weight, 20/16
LVL1: 60% body weight
LVL2: 80% body weight
LVL3: RX'd		 14m 44s
Performed as RX
Fiona Alford 11/25/2013 Premier Martial Arts/Grand River CrossFit 11/25/2013 10min AMRAP of:
5 Power Snatches 95lbs/65lbs
250m Row
Post rounds and reps.

Compare to November 19, 2012
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds		 4 rounds 5 reps
Performed as RX
Fiona Alford 11/14/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 11-16, 2013 Wood
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24"/20"
95/65 pound Sumo-deadlift high-pull, 10 reps
95/65 pound Thruster, 10 reps

LVL1M: 3 rounds, 200m, light weight, 20/16
LVL1: 4 rounds, 20"/16", 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 41m 46s
Performed as RX
Fiona Alford 11/12/2013 Premier Martial Arts/Grand River CrossFit 11/13/2013 4 rounds for time:
8 Power Snatch 95/65lbs
12 Kettle bell swings 50/35lbs
16 Walking Lunges (use kettlebells)

LVL1M: 2 rounds, light weights
LVL1: 3 rounds, light weights
LVL2: 85/55lbs
LVL3: RX'd
 10m 52s
Performed as RX
Fiona Alford 11/09/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 4-9, 2013 400M run
21 KB Swings 50/35lbs
21 Sit Ups

400m Run
15 KB Swings
15 Sit ups

400m Run
9 KB Swings
9 Sit Ups

LVL1M: 200m, 11 reps each, 200m 7 reps each, 200m, 4 reps each, light weight
LVL1: 35/20lbs
LVL2: RXd
LVL3: RXd		 11m 44s
Performed as RX
Fiona Alford 11/09/2013 Premier Martial Arts/Grand River CrossFit 11/08/2013 Clean and Jerk
5, 5, 3, 3, 1 reps

Post heaviest load.		 110 lbs
Performed as RX
Fiona Alford 11/06/2013 Premier Martial Arts/Grand River CrossFit 11/06/2013 For Time
20 Back squats 135/95lbs
40 Toes to bar
60 KB swings 50/35

LVL1M: 10, 20, 30 reps, hang knee raise, light weights
LVL1: 105/65lbs, hang knee raise, 35/20lbs
LVL2: 115/75lbs, knees to chest
LVL3: RX'd 		6m 53s
Workout Scaled
Fiona Alford 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 2m 15s
Performed as RX
Fiona Alford 11/04/2013 Premier Martial Arts/Grand River CrossFit 11/04/2013 10min AMRAP of:
5 Pull-ups
10 Burpees
15 Double unders
Post rounds & reps

LVL1M: 6min, mod. Pull-ups, single skips
LVL1: 8min, mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 4 rounds 10 reps
Workout Scaled
Fiona Alford 10/30/2013 Premier Martial Arts/Grand River CrossFit Filthy Fifty - Workout Challenge of the Week It's G-Ma's Birthday!

50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 50/35lbs
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball/15lbs
50 Burpees
50 Double unders
Post Time!

LVL1M: 25 reps each, scale the rest as needed.
LVL1: 35 reps each, scale the rest as needed.
LVL2: Full reps, scale the rest as needed.
LVL3: RX'd		 36m 43s
Workout Scaled
Fiona Alford 10/23/2013 Premier Martial Arts/Grand River CrossFit 10/23/2013 20min Time Cap
1 Squat Clean 95/65lbs
5 Burpees

Add one Squat Clean each round
until failure.
Post rounds and reps.

LVL1M: 10min cap, Power clean, light weight
LVL1: 15min cap, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 12 rounds 5 reps
Performed as RX
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