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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 10/15/2019 Premier Martial Arts/Grand River CrossFit 10/15/2019 Escalating Density Training
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"

Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.

Post total reps!		 120 reps
Performed as RX
Fiona Alford 09/27/2019 Premier Martial Arts/Grand River CrossFit 09/28/2019 Prize WOD
Frank the Tank Part 1 (On the 0:00)
AMRAP 5min:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts 155/115lbs
12 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 2 (On the 10:00)
AMRAP 5min:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts 185/135lbs
9 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 3 (On the 20:00)
AMRAP 5min:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts 225/155lbs
6 Barbell Facing Burpees

Post total reps!
Scale as needed.
 161 reps
Performed as RX
Fiona Alford 09/25/2019 Premier Martial Arts/Grand River CrossFit 09/25/2019 3 rounds for time:
21 DB Push Presses 35/20lbs
14 V-sits
7 Burpees

Post time!
Scale as needed.		 7m 47s
Performed as RX
Fiona Alford 09/25/2019 Premier Martial Arts/Grand River CrossFit 09/24/2019 Power Clean
5-5-3-3-1
10 reps @ 60% of 1 Rep using Hang power clean.

Post heaviest load.

 125 lbs
Performed as RX
Fiona Alford 09/18/2019 Premier Martial Arts/Grand River CrossFit 09/18/2019 3 rounds for time of:
25 squats
7 Pull-ups
10 hang power cleans 95/65lbs

Post time!
Scale as needed.
 5m 20s
Workout Scaled
Fiona Alford 09/17/2019 Premier Martial Arts/Grand River CrossFit 09/17/2019 Push Press
5-5-3-3-1
1x10 @ 60% of 1 rep

Post heaviest load!
 110 lbs
Performed as RX
Fiona Alford 09/04/2019 Premier Martial Arts/Grand River CrossFit 09/04/2019 12min AMRAP of:
400-m run
15 body-weight deadlifts

Post rounds and reps. Run counts as 1 rep.
Scale as needed.

 3 rounds 0 reps
Performed as RX
Fiona Alford 09/03/2019 Premier Martial Arts/Grand River CrossFit 09/03/2019 Back Squat
5-5-3-3-1
1x10 @ 60% of 1Rep

Post heaviest load!
 220 lbs
Performed as RX
Fiona Alford 08/30/2019 Premier Martial Arts/Grand River CrossFit 08/30/2019 "Fight Club
3 Rounds for Total Reps:
1:00 Back Squat
1:00 Power Cleans
1:00 Box Jump
1:00 Push ups
Rest 2:00 between rounds.

Rx Barbell 95/65
Rx Box 24/20

Post total reps added together!
Scale as needed.
 184 reps
Workout Scaled
Fiona Alford 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 16m 38s
Performed as RX
Fiona Alford 07/31/2019 Premier Martial Arts/Grand River CrossFit 07/31/2019 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

Post time!
Scale as needed.		 16m 05s
Performed as RX
Fiona Alford 07/29/2019 Premier Martial Arts/Grand River CrossFit 07/29/2019 3 rounds for time of:
21 power cleans 95/65lbs
Run 400 m
Plank hold for time equal to run time

Post time!
Scale as needed.		 28m 58s
Performed as RX
Fiona Alford 07/22/2019 Premier Martial Arts/Grand River CrossFit 07/22/2019 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/135lbs

Post time!
Scale as needed.
 4m 26s
Workout Scaled
Fiona Alford 07/10/2019 Premier Martial Arts/Grand River CrossFit 07/10/2019 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.
 8 rounds 0 reps
Performed as RX
Fiona Alford 07/09/2019 Premier Martial Arts/Grand River CrossFit 07/09/2019 Floor Press
5-5-3-3-1

Post heaviest load!
 110 lbs
Performed as RX
Fiona Alford 07/02/2019 Premier Martial Arts/Grand River CrossFit 07/02/2019 Back Squat
8-8-8-8
1 set -As many reps as possible.

These are linear sets. Use the same weight for your fifth set to failure.

Post load!
 135 lbs
Performed as RX
Fiona Alford 06/12/2019 Premier Martial Arts/Grand River CrossFit 06/12/2019 10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups

Post rounds & reps!
Scale as needed.
 7 rounds 2 reps
Workout Scaled
Fiona Alford 06/11/2019 Premier Martial Arts/Grand River CrossFit 06/11/2019 Front Squat
3-3-3-3-3-3-3

Post heaviest load!
 150 lbs
Performed as RX
Fiona Alford 05/21/2019 Premier Martial Arts/Grand River CrossFit 05/17/2019 Waterproof
21 15 9
Row Calories
Front Squats (95/65)

15 12 9
Toes to Bar
Hang Squat Cleans (95/65)

12 9 6
Barbell Facing Burpees
Thrusters (95/65)

Post time!
Scale as needed.		 32m 03s
Workout Scaled
Fiona Alford 05/10/2019 Premier Martial Arts/Grand River CrossFit 05/10/2019 3 Rounds:
1:00 Max Burpee Box Jumps (24/20)
1:00 Power Cleans 115/85lbs
1:00 V-sits
1:00 Rest

Post total reps!
Scale as needed.
 126 reps
Workout Scaled
Fiona Alford 05/09/2019 Premier Martial Arts/Grand River CrossFit 05/08/2019 10min AMRAP:
5 DB deadlifts 50/35
5 Handstand push-ups
5 DB Front squats 50/35

Post rounds & reps!
Scale as needed.
 6 rounds 10 reps
Workout Scaled
Fiona Alford 05/03/2019 Premier Martial Arts/Grand River CrossFit 05/03/2019 3 rounds for time of:
500-m row
100 double-unders
20 thrusters 65/45lbs

Post time!
Scale as needed.		 18m 52s
Workout Scaled
Fiona Alford 04/11/2019 Premier Martial Arts/Grand River CrossFit 04/10/2019 12min AMRAP:
5 Burpees
6 SA DB Snatch 50/35
7 Goblet Squats 50/35lbs

Post rounds & reps!
 6 rounds 12 reps
Performed as RX
Fiona Alford 04/09/2019 Premier Martial Arts/Grand River CrossFit 04/09/2019 Deadlift

10-10-5-5-4-3-2-1

After each set do 15 abmat sit-ups

Post heaviest load!
 305 lbs
Performed as RX
Fiona Alford 04/08/2019 Premier Martial Arts/Grand River CrossFit 04/08/2019 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Push-ups

Post Time!
 8m 50s
Performed as RX
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