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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 06/24/2013 Premier Martial Arts/Grand River CrossFit 06-24-2013 Rowing Ladder
250m
1min rest
350m
1min rest
450m
1min rest
550m
Post total time including breaks

LVL1M: 250m + 350m
LVL1: 250m to 450m
LVL2: RX'd
LVL3: RX'd		 10m 00s
Performed as RX
Fiona Alford 06/20/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 17-22, 2013 For Time:
60 Push-ups
40 sit-ups
30 Squats
20 Dips
10 Box Jumps 24/20
5 Burpees

LVL1M: 30-20-15-10-5 reps, mod. PU's, & Dips, low box
LVL1: full reps, mod. PU's, mod dips
LVL2: Mod. Dips
LVL3: RX'd		 9m 18s
Workout Scaled
Fiona Alford 06/20/2013 Premier Martial Arts/Grand River CrossFit 06-20-2013 3 rounds for time:
30 Double Unders
5 Hang Power Cleans 95/65lbs
5 Push Press

LVL1M: single skips, light weight
LVL1: double skips, 75/45lbs
LVL2: triple skips, 85/55lbs
LVL3: RX'd		 4m 30s
Workout Scaled
Fiona Alford 06/17/2013 Premier Martial Arts/Grand River CrossFit 06-17-2013 10min AMRAP of:
150m Row
10 KB Swings 50/35lbs
8 Deadlifts @ Bodyweight

LVL1M: 5min, light weight
LVL1: 7min, 35/20lbs, 50% bodyweight Deadlift
LVL2: 75% Bodyweight Deadlift
LVL3: RX'd		 4 rounds 3 reps
Performed as RX
Fiona Alford 06/14/2013 Premier Martial Arts/Grand River CrossFit 06-14-2013 4 rounds for time:
6 Wall Balls 20/15lbs
8 Power Snatch 85/45lbs
10 Burpees over bar

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 65/25lbs
LVL2: 75/35lbs
LVL3: RX'd		 8m 50s
Performed as RX
Fiona Alford 06/13/2013 Premier Martial Arts/Grand River CrossFit 06-13-2013 Cover Max distance Running or Rowing
9min

LVL1: 5min
LVL1: 6min
LVL2: 7min
LVL3: RX'd		 1,300 m
Performed as RX
Fiona Alford 06/12/2013 Premier Martial Arts/Grand River CrossFit 06-12-2013 Renata Goes to iHop
For Time:
25 Back Ext.
50 Push-ups
25 Knees to Elbows
50 Sit-ups

LVL1M: 12 Back Ext. 25 mod. PU's, 12 Hang Knee Raise, 25 Sit-ups
LVL1: Mod. PU's, Hang Knee Raise
LVL2: Hang Knee Raise
LVL3: RX'd		 5m 17s
Workout Scaled
Fiona Alford 06/11/2013 Premier Martial Arts/Grand River CrossFit 06-11-2013 4 rounds for time:
400m Run
10 Power Cleans 115/75lbs

LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 85/45lbs
LVL2: 95/65lbs
LVL3: RX'd		 14m 49s
Performed as RX
Fiona Alford 06/10/2013 Premier Martial Arts/Grand River CrossFit 06-10-2013 4 rounds for time:
1 Rope Climb
5 Shoulder to Overhead 105/75lbs
30 Double Unders

LVL1M: 2 rounds, mod. Rope climb, light weight, single skips
LVL1: Mod. Rope climb, double skips, 85/55lbs
LVL2: Mod. Rope climb, triple skips, 95/65lbs
LVL3: RX'd		 6m 35s
Workout Scaled
Fiona Alford 06/06/2013 Premier Martial Arts/Grand River CrossFit 06-06-2013 Running
1x200m rest 1min
1x400m rest 2min
1x800m
Post total time including breaks

Scale as needed.		 11m 28s
Performed as RX
Fiona Alford 06/05/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 2-7, 2013 For Time:
1 V-sit
10 Back Squats 135/95lbs
2 V-sits
9 Back Squats
3 V-sits
8 Back Squats
.
.
.
10 V-sits
1 Back Squat

LVL1M: Half of ladder, light weight, sit-ups
LVL1: of ladder, 95/55lbs
LVL2: 115/75lbs
LVL3: RX'd		 7m 15s
Performed as RX
Fiona Alford 06/04/2013 Premier Martial Arts/Grand River CrossFit 06-04-2013 21-15-9 reps of:
Sumo-deadlift Highpull 75/55lbs
Burpees

LVL1M: light weight
LVL1: 55/35lbs
LVL2:RX'd
LVL3: RX'd sub. 7Min		 6m 42s
Performed as RX
Fiona Alford 05/29/2013 Premier Martial Arts/Grand River CrossFit 05-29-2013 10min AMRAP of:
400m Run
5 Power Snatches 95/65lbs
10 Sit-ups

LVL1M: 5min, light weight
LVL1: 8min 65/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 2 rounds 0 reps
Performed as RX
Fiona Alford 05/28/2013 Premier Martial Arts/Grand River CrossFit 05-28-2013 Diane
21-15-9 reps of:
Deadlift 225/155lbs
Handstand Push-ups

LVL1M: Light deadlift, push-ups
LVL1: 135/95lbs, Pike Push-ups
LVL2: Modified Handstand push-ups
LVL3: RX'd		 6m 14s
Workout Scaled
Fiona Alford 05/27/2013 Premier Martial Arts/Grand River CrossFit 05-27-2013 5km Time Trial Running or Rowing

LVL1M: 2km
LVL1: 3km
LVL2: RX'd
LVL3: RX'd
32m 34s
Performed as RX
Fiona Alford 05/24/2013 Premier Martial Arts/Grand River CrossFit Schmalls-Challenge of the Week May 20-25, 2013 Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 50/35lbs
10 Handstand push-ups
Then,
Run 800 meters		 36m 06s
Workout Scaled
Fiona Alford 05/22/2013 Premier Martial Arts/Grand River CrossFit 05-22-2013 3 Rounds:
250m Row
Max Rep Pull-ups
Score is the total number of Pull-ups

LVL1M: 2 rounds asst. pull-ups
LVL1 & 2: asst. pull-ups
LVL3: RX'd		 26 reps
Workout Scaled
Fiona Alford 05/21/2013 Premier Martial Arts/Grand River CrossFit 05-21-2013 Tabata Ground to Overhead 85/55lbs
8x20sec on/10sec off
Post total number of reps for all 8 rounds.

LVL1M: light weight
LVL1: 65/45lbs
LVL2: RX'd
LVL3: RX'd + 95/65lbs
 39 reps
Performed as RX
Fiona Alford 05/17/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 13-17, 2013 Buy in: 100 Double Unders
3 rounds of:
10 Push-ups
10 Sit-ups
10 Squats
Cash out: 20 deadlifts @ 70% of 1RM

LVL1M: Single skips, 2 rounds, light weight
LVL1: Double skips, 60% of 1RM
LVL2: Triple skips
LVL3: RX'd		 7m 48s
Performed as RX
Fiona Alford 05/15/2013 Premier Martial Arts/Grand River CrossFit None 5 Rounds for Time of:
8 Hand stand push-ups
6 Parrallette Pass-throughs
4 Burpees

LVL1M: 3 rounds, push-ups
LVL1: 4 rounds, Pike push-ups
LVL2: Pike push-ups or mod. Handstands
LVL3: RX'd		 9m 46s
Workout Scaled
Fiona Alford 05/14/2013 Premier Martial Arts/Grand River CrossFit 05/14/2013 Sumo-deadlift
5-5-5-5-5

Post heaviest load.		 165 lbs
Performed as RX
Fiona Alford 05/13/2013 Premier Martial Arts/Grand River CrossFit 05/13/2013 4 Rounds for Time of:
400m Run
50 Squats

LVL1M: 2 rounds
LVL1: 3 Rounds
LVL2: RX'd
LVL3: RX'd		 17m 46s
Performed as RX
Fiona Alford 05/11/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week for May 6-11, 2013 6 Rounds for Time of:
5 Power Cleans 115/75lbs
6 Burpee Broad jumps
8 Sit-ups

LVL1M: 3 rounds, dumbbell hang cleans
LVL1: 4 rounds, 85/45lbs
LVL2: 95/55lbs
LVL3: RX'd
 9m 08s
Performed as RX
Fiona Alford 05/09/2013 Premier Martial Arts/Grand River CrossFit 05-09-2013 Rowing 2x1000m
3min Break

Post fastest interval.

LVL1M: 2x500m, 3min rest
LVL1: 2x750m, 3min rest
LVL2: RX'd
LVL3: RX'd		 4m 29s
Performed as RX
Fiona Alford 05/07/2013 Premier Martial Arts/Grand River CrossFit 05-07-2013 4 Rounds of Time:
20 Med Ball Cleans 20/15lbs
200m Run

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 9m 43s
Performed as RX
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