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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 05/06/2013 Premier Martial Arts/Grand River CrossFit 05-06-2013 For Time:
100m Row
10 Push-Jerks 95/65lbs
100m Row
10 Power Snatches 95/65lbs
100m Row
10 Bent Rows 95/65lbs
100m Row
10 Burpees

LVL1M: light weight,
LVL1: 65/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 6m 04s
Performed as RX
Fiona Alford 05/02/2013 Premier Martial Arts/Grand River CrossFit 05-02-2013 Rowing 10x20 Calorie Row
1min Break between
Post Total Time.

LVL1M: 5 intervals
LVL1: 7 Intervals
LVL2: RX'd
LVL3: RX'd		 24m 37s
Performed as RX
Fiona Alford 05/01/2013 Premier Martial Arts/Grand River CrossFit 05-01-2013 3 Rounds for Time:
21 KB Swings 50/35lbs
21 Push-ups

LVL1M: light weight, mod push-ups
LVL1: 40/25lbs, mod push-ups
LVL2: Modified Push-ups
LVL3: RX'd-standard push-ups		 5m 46s
Performed as RX
Fiona Alford 04/30/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 29-May 4, 2013 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

LVL1M: 10 reps each, 55/35lbs, 20/16 step ups, asst. pull-ups
LVL1: 15 reps each, asst. pull-ups, 20/16 box jumps
LVL2: asst. pull-ups
LVL3: RX'd		 12m 52s
Workout Scaled
Fiona Alford 04/29/2013 Premier Martial Arts/Grand River CrossFit 04-29-2013 10min AMRAP of:
6 Squat Cleans 95/65lbs
24 Double Unders

LVL1M: 5min, light weight Hang clean, single skips
LVL1: 8min, 75/55 power clean, double skips
LVL2: Triple skips
LVL3: RX'd		 5 rounds 0 reps
Performed as RX
Fiona Alford 04/26/2013 Premier Martial Arts/Grand River CrossFit 04-26-2013 100 Box Jumps for Time
24/20

LVL1M: 50 Step ups 20/16
LVL1: 75 @ 20/16
LVL2: RX'd
LVL3: RX'd		 7m 54s
Performed as RX
Fiona Alford 04/25/2013 Premier Martial Arts/Grand River CrossFit 04-25-2013 4 Rounds for Time of:
250m Row
10 KB Swings 50/35lbs
8 Push Press 85/55lbs

LVL1M: 2 rounds, 35/20lbs KB, light weight push press
LVL1: 40/25lbs, 75/45lbs push press
LVL2: RX'd
LVL3: RX'd sub 16min		 9m 41s
Performed as RX
Fiona Alford 04/24/2013 Premier Martial Arts/Grand River CrossFit 04-24-2013 5 rounds:

Double Unders 1min/1min Break between
Score is your total number of double unders added together.

LVL1M: 3 rounds, single skips
LVL1, 2 & 3 do it RX'd. Work on those double unders!		 112 reps
Performed as RX
Fiona Alford 04/23/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 22-27, 2013 "Fran"
21-15- and 9 reps, for time of:
95/65lb Thruster
Pull-ups

LVL1M: Light weight, asst. pull-ups
LVL1: 75/45lbs, asst pull-ups
LVL2: asst. pull-ups
LVL3: RX'd		 8m 16s
Workout Scaled
Fiona Alford 04/22/2013 Premier Martial Arts/Grand River CrossFit 04-22-2013 Running:
2x200m/1min rest between
2x400m/2min rest between
1x800m
Record total time including rest

LVL1M: 2x200m
LVL1: 2x200, 1x400m
LVL2: RX'd
LVL3:RX'd		 18m 03s
Performed as RX
Fiona Alford 04/20/2013 Premier Martial Arts/Grand River CrossFit 04-19-2013 4 Rounds for Time:
10 Push-ups
10 OH Walking Lunges 35/25lbs
10 Sit-ups
10 OH Walking Lunges
10 Burpees
10 OH Walking Lunges

LVL1M: 2 rounds, no weight
LVL1: 3 rounds, 25/15lbs
LVL2: RX'd
LVL3: RX'd		 14m 09s
Performed as RX
Fiona Alford 04/18/2013 Premier Martial Arts/Grand River CrossFit 04-18-2013 10min AMRAP of:
10 KB Swings 50/35lbs
200m Run
10 Sit-ups

LVL1M: 5min, 35/20lbs
LVL1: 8min, 45/25lbs
LVL2: RX'd
LVL3: RX'd		 4 rounds 1 reps
Performed as RX
Fiona Alford 04/17/2013 Premier Martial Arts/Grand River CrossFit 04-17-2013 4 Rounds for Time:
250m Row
20 Push-ups
30 Double Unders

LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: triple skips
LVL3: RX'd		 27m 59s
Performed as RX
Fiona Alford 04/16/2013 Premier Martial Arts/Grand River CrossFit 04-16-2013 3km Running Time Trial

LVL1M: 1km
LVL1: 2km
LVL2: RX'd
LVL3: Sub 20min		 25m 49s
Performed as RX
Fiona Alford 04/15/2013 Premier Martial Arts/Grand River CrossFit 04-15-2013 10-9-8-7-6-5-4-3-2-1 reps of:
Ground to Overhead 95/65lbs
Box Jumps 24/20

LVL1M: 6-1 reps, light weight, 20/16 step ups
LVL1: 8-1 reps, 75/45lbs, 20/16 box jumps
LVL2: RX'd
LVL3: RX'd + 28/24 box		 11m 50s
Performed as RX
Fiona Alford 04/10/2013 Premier Martial Arts/Grand River CrossFit 04/10/2013 Split Jerk
5-5-5-5-5

Post heaviest load.		 100 lbs
Performed as RX
Fiona Alford 04/09/2013 Premier Martial Arts/Grand River CrossFit 04/09/2013 6 rounds for Time:
100m Run
25 Squats

LVL1M: 2 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd		 8m 36s
Performed as RX
Fiona Alford 04/08/2013 Premier Martial Arts/Grand River CrossFit 04/08/2013 4 Rounds for Time of:
10 Box Jumps 24/20
15 Wall Balls 20/15lbs
20 Double Unders

LVL1M: 2 rounds, 20/16 step ups, single skips
LVL1: 3 rounds, 20/16 box jumps, double skips
LVL2: triple skips
LVL3: RX'd		 13m 30s
Performed as RX
Fiona Alford 04/05/2013 Premier Martial Arts/Grand River CrossFit 04/05/2013 4x2min on/2min off Rowing

All levels.

Post total distance.
 1,748 m
Performed as RX
Fiona Alford 04/04/2013 Premier Martial Arts/Grand River CrossFit 04/04/2013 4 Rounds for Time:
10 Handstand Push-ups
10 Box Jumps 24/20
10 Squat Jumps

LVL1M: 2 rounds, push-ups, step ups 20/16
LVL1: 3 rounds, pike push-ups,
LVL2: RX'd
LVL3: RX'd + 28/24		 7m 43s
Performed as RX
Fiona Alford 04/02/2013 Premier Martial Arts/Grand River CrossFit 04/02/2013 3 Rounds for Time of:
250m Row
7 Power Snatch 95/65lbs
10 Toes to Bar

LVL1M: light weight, hanging knee raise
LVL1: 75/45lbs, knees to chest
LVL2: 85/55lbs, knees to chest
LVL3: RX'd		 8m 45s
Workout Scaled
Fiona Alford 04/01/2013 Premier Martial Arts/Grand River CrossFit 04/01/2013 12min AMRAP of:
20 Double Unders
15 Squats
10 Push-ups
5 Pull-ups

LVL1M: 6min, single skips, asst. pull-ups
LVL1: 10min, double skips, asst. pull-ups
LVL2: triple skips, asst. pull-ups
LVL3: RX'd		 6 rounds 35 reps
Workout Scaled
Fiona Alford 03/27/2013 Premier Martial Arts/Grand River CrossFit 03-27-2013 10 rounds of:
20 sec Push-ups
20 sec Double Unders
20 sec Back Squat @ 70% BW
Total reps added together equals score

LVL1M: 6 rounds, single skips, light weight
LVL1: 8 rounds.
LVL2: RX'd
LVL3: RX'd		 252 reps
Performed as RX
Fiona Alford 03/25/2013 Premier Martial Arts/Grand River CrossFit 03-25-2013 5 Rounds for Time of:
8 Dips
12 Box Jumps 24/20
16 Sit-ups

LVL1M: 3 rounds, push-ups, 20/16
LVL1: Asst. Dips
LVL2: RX'd
LVL3: RX'd		 9m 02s
Workout Scaled
Fiona Alford 03/25/2013 Premier Martial Arts/Grand River CrossFit 03-26-2013 3 Rounds for Time of:
400m Run
12 Deadlifts @ BW

LVL1M: 200m run, light weight
LVL1: 70% BW
LVL2: RX'd
LVL3: RX'd +10lbs		 10m 22s
Performed as RX
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