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Fiona Alford 10/22/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 69 reps
Performed as RX
Fiona Alford 10/22/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 105 lbs
Performed as RX
Fiona Alford 10/21/2013 Premier Martial Arts/Grand River CrossFit 10/21/2013 10 Rounds for Time:
3 Power Snatches 95/65lbs
5 Handstand Push-ups
7 Ball Slams 20lbs

LVL1M: 5 rounds, mod. Push-ups, light weight
LVL1: 7 rounds, 75/45lbs, mod. Push-ups
LVL2: Mod. Push-ups
LVL3: RX'd		 9m 34s
Workout Scaled
Fiona Alford 10/18/2013 Premier Martial Arts/Grand River CrossFit 10/18/2013 8min AMRAP of:
2 Rope climbs
6 Squat Cleans 95/65lbs
10 Sit-ups

LVL1M: 4min, mod rope climb, light weight
LVL1: 6min, mod rope climb, 75/45lbs
LVL2: mod. Rope climb
LVL3: RX'd		 6 rounds 15 reps
Workout Scaled
Fiona Alford 10/17/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3.5 Deadlift
5-5-3-3-1

Post heaviest load.		 245 lbs
Performed as RX
Fiona Alford 10/15/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 9 rounds 13 reps
Performed as RX
Fiona Alford 10/09/2013 Premier Martial Arts/Grand River CrossFit 10-08-2013 For Time:
Row 500m
1min rest
Run 400m
1min rest
Row 250m
30 sec rest
Run 200m

All Levels.		 9m 19s
Performed as RX
Fiona Alford 10/08/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2.5 Back Squat
3-3-3-3-3-3-3

Post heaviest load.		 190 lbs
Performed as RX
Fiona Alford 10/07/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2 2013 4 rounds for Time:
250m Row
5 DB Single Arm Snatch 35/25lbs
15 Air Squats

LVL1M: 2 rounds, light weight
LVL1: 25/15lbs
LVL2: 30/20lbs
LVL3: RX'd		 9m 15s
Performed as RX
Fiona Alford 10/03/2013 Premier Martial Arts/Grand River CrossFit 10-03-2013 4x400m Run
1min Break between

Post Fastest Interval.
LVL1M: 3x200m
LVL1: 3x400m
LVL2: RX'd
LVL3: RX'd		 2m 01s
Performed as RX
Fiona Alford 10/02/2013 Premier Martial Arts/Grand River CrossFit 10-01-2013 Clean & Jerk
5-5-5-5-5

Post heaviest load		 100 lbs
Performed as RX
Fiona Alford 10/01/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Card Workout-For Time
Clubs=Mountain Climbers ( rep per leg)
Diamonds=Kettlebell Swings 50/35lbs
Spades=Alternating lunges
Hearts=Mason Twist ( rep per side)8lb ball
Joker=10 burpees

LVL1M: half deck, light weight swings, body weight mason twist
LVL1: Deck, 40/25lbs
LVL2: RX'd
LVL3: RX'd + 15lbs ball		 23m 22s
Performed as RX
Fiona Alford 09/30/2013 Premier Martial Arts/Grand River CrossFit Heavy Weight Challenge #1 (Team Workout) Push Press
5-5-5-5-5

Post heaviest load.
95 lbs
Performed as RX
Fiona Alford 09/27/2013 Premier Martial Arts/Grand River CrossFit 09-28-2013 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time.
LVL1M: light weight, sit-ups
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd		 4m 49s
Performed as RX
Fiona Alford 09/25/2013 Premier Martial Arts/Grand River CrossFit 09-25-2013 3 rounds for time of:
10 Toes to Bar
15 Kettle bell swings 50/35lbs

Post time.
LVL1M: 2 rounds, hang knee raise, light weight
LVL1: Hang knee raise, 35/20lbs
LVL2: Knees to chest, 45/30
LVL3: RX'd		 3m 16s
Workout Scaled
Fiona Alford 09/24/2013 Premier Martial Arts/Grand River CrossFit 09-24-2013 Front Squat
5-5-5-5-5

Post heaviest load.		 135 lbs
Performed as RX
Fiona Alford 09/23/2013 Premier Martial Arts/Grand River CrossFit Nyree's Birthday Crippler (Workout of the Week) For Time:
38 Sit-ups
38 Deadlifts 135/95lbs
38 Push-ups
38 Deadlifts 135/95lbs
38 Pul-ups

Post Time!
LVL1M: 15 reps each, light load, mod. pull-ups
LVL1: 25 reps each, 115/75lbs, mod. pull-ups
LVL2; Mod. Pull-ups
LVL3: RX'd
 9m 19s
Workout Scaled
Fiona Alford 09/19/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 16-21, 2013 10min AMRAP of:
5 Box Jumps 24/20
7 Deadlifts 105/55lbs
9 Push Press 105/55lbs

Post rounds and reps.
LVL1M: 5min, 20/16, light weight
LVL1: 7min, 95/45lbs
LVL2: RX'd
LVL3: 28/24		 8 rounds 16 reps
Performed as RX
Fiona Alford 09/18/2013 Premier Martial Arts/Grand River CrossFit 09/17/2013 Power Snatch
5-5-5-5-5

Post heaviest load.		 75 lbs
Performed as RX
Fiona Alford 09/17/2013 Premier Martial Arts/Grand River CrossFit 09/13/2013 Time Trial Row
Age + Bodyweight = The amount of calories you need to row.

Post Time and calories rowed. Put calories in comments.
LVL1M: Half of total calories
LVL1: of Total Calories
LVL2: RX'd
LVL3: RX'd		 17m 47s
Performed as RX
Fiona Alford 09/16/2013 Premier Martial Arts/Grand River CrossFit 09/16/2013 3 rounds of:
1min Max Calorie Row
1min Max Box Jumps 24/20
1min Max KB Swings 50/35lbs
1min Rest

Post total reps added together.
LVL1M: 2 rounds, 20/16, light weight
LVL1: 35/20lbs
LVL2: RX'd
LVL3: 28/24		 159 reps
Performed as RX
Fiona Alford 09/12/2013 Premier Martial Arts/Grand River CrossFit 09/12/2013 21-15-9 reps of:
Power Snatch 95/65lbs
Pull-ups

Post Time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 65/35lbs, Mod Pull-ups
LVL2: 85/55lbs, Mod Pull-ups
LVL3: RX'd		 7m 18s
Workout Scaled
Fiona Alford 09/10/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 9-14, 2013 9min AMRAP of:
3 Deadlifts @225/165lbs
6 Push-ups
9 Squats

Post Rounds & Reps
LVL1M: 5min, light weight
LVL1: 185/115lbs
LVL2: 205/135lbs
LVL3: RX'd		 12 rounds 0 reps
Performed as RX
Fiona Alford 09/09/2013 Premier Martial Arts/Grand River CrossFit 09/09/2013 Buy In: 400m Run
12-10-8-6-4-2 reps of:
Pull-ups
Burpees
Sit-ups
Cash Out: 30 Double Unders

Post Time:
LVL1M: 200m, 8-2 reps, Mod. Pull-ups, single skips
LVL1: Mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 14m 01s
Workout Scaled
Fiona Alford 09/07/2013 Premier Martial Arts/Grand River CrossFit 09-06-2013 5 Rounds for time of:
6 Power Cleans 115/85lbs
8 Box Jumps 24/20
10 V-Ups

Post Time.
LVL1M: 3 rounds, light weight, 20/16
LVL1: 4 Rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 7m 42s
Performed as RX
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