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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 01/10/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 7-12, 2013 10min AMRAP of:
10 Sit-ups
8 Back Squats 50% 1RM
30 Double Unders

LVL1M: 5min, light weight, single skips
LVL1: 7min, 75lbs/45lbs double skips
LVL2: Triple skips
LVL3: RX'd 		5 rounds 0 reps
Workout Scaled
Fiona Alford 01/09/2013 Premier Martial Arts/Grand River CrossFit Matt's Mash Up! 4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs
10 GHD Sit-ups

LVL1M: 65/45lbs, Hang Knee Raise, Sit-ups
LVL1: 75/55LBS, Knees 2 Chest, Sit-ups
LVL2: RX'd
LVL3: RX'd + 105lbs/75lbs		 6m 57s
Workout Scaled
Fiona Alford 01/07/2013 Premier Martial Arts/Grand River CrossFit 01-07-2013 3 Rounds for Time of:
6 Clean and Jerk 115lbs/75lbs
400m Run

LVL1M: light weight 200m run
LVL1: 95lbs/55lbs
LVL2:RX'd
LVL3: RX'd sub. 10Min		 11m 39s
Performed as RX
Fiona Alford 01/04/2013 Premier Martial Arts/Grand River CrossFit 01-04-2013 Deadlift
5-5-3-3-1

Post heaviest load.
 220 lbs
Performed as RX
Fiona Alford 01/02/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 2-5, 2013 For Time:
30 Jump Squats
15 Push-ups
30 Box Jumps 24"/20"
15 Push-ups
30 Walking Lunges
15 Push-ups
30 Squats

LVL1M: 15 & 8 Reps, 20"/16"
LVL1: 20 & 10 Reps, 24"/20"
LVL2: RX'd
LVL3: RX'd + 28"/24"
 6m 10s
Performed as RX
Fiona Alford 12/31/2012 Premier Martial Arts/Grand River CrossFit New Year's Eve Blast 10min AMRAP of:
10 Push-ups
5 V-Ups
10 Squats

Post total rounds and reps.
 14 rounds 0 reps
Performed as RX
Fiona Alford 12/28/2012 Premier Martial Arts/Grand River CrossFit 12-28-2012 Rowing
5x1min Intervals
2min Rest between

Post total distance of all intervals added together.

 1144.00 mi
Performed as RX
Fiona Alford 12/28/2012 Premier Martial Arts/Grand River CrossFit Workout of the Week for Dec 27-29, 2012 14min AMRAP of:
3 Burpees
6 Push-press 85lbs/65lbs/6 Pull-ups

Each round alternate between Push-press and Pull-ups. Post rounds and reps completed.

LVL1M: 7min, light weight, asst. Pull-ups
LVL1: 10min, 75lbs/55lbs, asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 14 rounds 3 reps
Workout Scaled
Fiona Alford 12/27/2012 Premier Martial Arts/Grand River CrossFit Boxing Day Blowout 4 Rounds for time of:
10 Tuck Jumps
10 Push-ups
10 Sit-ups

Post time.		 2m 35s
Performed as RX
Fiona Alford 12/21/2012 Premier Martial Arts/Grand River CrossFit 12-21-2012 Row 2000m
Post Time.

Strength Development
Hang Power Clean
5-5-5-5-5
 9m 57s
Performed as RX
Fiona Alford 12/19/2012 Premier Martial Arts/Grand River CrossFit 12-20-2012 For Time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m

LVL1M: 200m runs, 25 reps each, Jump Pull-ups
LVL1: 400m runs, 35 reps each, band assist pull-ups
LVL2: Band assist pull-ups
LVL3: RX'd

Strength Development
Push Jerk
5-5-5-5-5
 17m 18s
Workout Scaled
Fiona Alford 12/17/2012 Premier Martial Arts/Grand River CrossFit 12-17-2012 5 Rounds for Time of:
5 Push Press 105lbs/75lbs
10 Front Squats 105lbs/75lbs
15 Burpees

LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd sub. 10Min

Stength Development
Deadlift
5-5-5-5-5

 21m 16s
Performed as RX
Fiona Alford 12/14/2012 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10ft/9ft (Reps)
Sumo deadlift high-pull, 75lbs/55lbs(Reps)
Box Jump, 20" box (Reps)
Push-press, 75lbs/55lbs(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 206 reps
Performed as RX
Fiona Alford 12/10/2012 Premier Martial Arts/Grand River CrossFit 12-10-2012 For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

LVL1: 50-25 squats, 2-1 modified climbs
LVL1: 75-50-25 squats, 3-2-1 modified climbs
LVL2: Modified climbs
LVL3: RX'd

Strength Development
Shoulder Press
5-5-5-5-5		 10m 47s
Workout Scaled
Fiona Alford 12/07/2012 Premier Martial Arts/Grand River CrossFit 12-07-2012 Rowing Time trial
Row 10 min
Cover max distance

Strength Development
Sumo-Deadlift (no highpull)
5-5-5-5-5
 1983.00 mi
Performed as RX
Fiona Alford 12/05/2012 Premier Martial Arts/Grand River CrossFit 12-05-2012 Every Minute on the Minute
Push Press 105lbs/75lbs

Add 1 rep each minute until unable to continue. Last complete set is your score.
LVL1M: Light weight
LVL1: 85lbs/55lbs
LVL2: 95/65
LVL3: RX'd

Skill Development
Handstand hold		 9 reps
Performed as RX
Fiona Alford 12/03/2012 Premier Martial Arts/Grand River CrossFit 12-03-2012 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 Pistols

LVL1M: 3 rounds, 35lbs/20lbs, 20/16, Standard squats
LVL1: 4 rounds, Asst. Pistols to box
LVL2: Asst. Pistols to box
LVL3: RX'd

Strength Development
Bench Press
5-5-5-5-5
 9m 57s
Workout Scaled
Fiona Alford 11/27/2012 Premier Martial Arts/Grand River CrossFit 11-27-2012 Deadlift
5-5-3-3-1

Post heaviest load.

Skill Development
Work on Rope Climb!
 215 lbs
Performed as RX
Fiona Alford 11/26/2012 Premier Martial Arts/Grand River CrossFit 11-26-2012 10min AMRAP of:
1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Squats
20 Double Unders

LVL1M: 6 rounds, Asst. Pull-ups, Double skips
LVL1: 8 rounds, Asst. Pull-ups, Triple skips
LVL2: Asst. Pull-ups
LVL3: RX'd

Strength Development
Push-Press
5-5-5-5-5
 5 rounds 30 reps
Workout Scaled
Fiona Alford 11/23/2012 Premier Martial Arts/Grand River CrossFit 11-23-2012 4 Rounds for Time:
400m Run
250m Row
15 Push-ups

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd sub. 15min

Strength Development
Back Squat
5-5-5-5-5
 20m 53s
Performed as RX
Fiona Alford 11/21/2012 Premier Martial Arts/Grand River CrossFit Deck of Cards-Challenge of the Week Nov 19-24 Deck of Cards: 20min to get through as many cards as possible!
Hearts= Thrusters 75lbs/45lbs
Diamonds= Pull-ups
Clubs= Sumo Deadlift Highpull 75/55
Spades= Box Jumps 24"/20"
Joker= 400m run

LVL1M: 10min, 55lbs/35lbs, assited Pull-ups,20"/16"
LVL1: 15min, assisted Pull-ups
LVL2: Assisted Pull-ups
LVL3: RX'd

Your score is the number of cards you complete!

 25 reps
Workout Scaled
Fiona Alford 11/19/2012 Premier Martial Arts/Grand River CrossFit 11-19-2012 10min AMRAP of:
5 Hang Power Cleans 95lbs/65lbs
250m Row

Compare to December 28, 2011
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds

Strength Development
Shoulder Press
5-5-5-5-5
 5 rounds 5 reps
Performed as RX
Fiona Alford 11/16/2012 Premier Martial Arts/Grand River CrossFit 11-16-2012 Intervals
Run 6x400m
Rest 2 minutes between intervals

Post fastest interval.

LVL1M: 3 intervals
LVL1: 4 intervals
LVL2: RX'd
LVL3: RX'd sub. 1:40


 2m 25s
Performed as RX
Fiona Alford 11/14/2012 Premier Martial Arts/Grand River CrossFit 11-15-2012 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, light weight
LVL2: 115lbs/65lbs
LVL3: RX'd

 8m 20s
Performed as RX
Fiona Alford 11/12/2012 Premier Martial Arts/Grand River CrossFit Rememberance Day Hero WOD 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

LVL1M: Floor Pike Push-ups, Triceps dips
LVL1: Box Pike Push-ups, Triceps dips
LVL2: Wall facing HSPU's, Bar dips
LVL3: RX'd
 8m 35s
Workout Scaled
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