Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Fiona Alford 07/07/2012 Premier Martial Arts/Grand River CrossFit 07-07-2012 "Running Ladder"
200m 1min Rest
400m 2min Rest
800m 3min Rest
400m 2min Rest
200m Finished

Post total time with breaks		 23m 27s
Performed as RX
Fiona Alford 07/06/2012 Premier Martial Arts/Grand River CrossFit 07-06-2012 5 rounds for Load and Time
3 Back Squats (select Load)
20 Ring Dips

Post time and put load in notes.

Skill
Jacknife Sit-ups
3x10		 5m 55s
Workout Scaled
Fiona Alford 07/03/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#2 "Rahoi" Throwdown WOD#2
12min AMRAP of:
12 Box Jumps 24"/20" Scaled: 20"/16" (step ups acceptable)
6 Thrusters 95lbs/65lbs Scaled: 65lbs/45lbs
6 Bar Facing Burpees

Post rounds and reps.
Skill/Strength
Hand Release Push-ups
3xMax Reps
 5 rounds 12 reps
Workout Scaled
Fiona Alford 06/28/2012 Premier Martial Arts/Grand River CrossFit Jesse Loves Tire Flips 15:00 AMRAP of:
10 tire flips
200M Run

Post rounds. Scale as needed.

Strength/Skill
Muscle-Up Progressions
 6 rounds 0 reps
Performed as RX
Fiona Alford 06/27/2012 Premier Martial Arts/Grand River CrossFit Ass'n Abs Annie Ass and Abs Annie
50-40-30-20-10 reps of:
Walking Lunges
Sit-ups
Compare to Feb 28, 2012

Post time		 8m 26s
Performed as RX
Fiona Alford 06/25/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#1 The Long Thruster Summer Throwdown Series WOD #1
5:00 AMRAP of
5 Hang Power Cleans 65/45Scaled 45/25
5 Front Squats
5 Push Press

5 point penalty each time the bar is put down

Strength/Skill
Deadlift
5-5-5-5-5
 7 rounds 4 reps
Workout Scaled
Fiona Alford 06/22/2012 Premier Martial Arts/Grand River CrossFit 06-22-2012 1000m Row

Post time. Scale as needed.

Strength Development
Snatch Push Press
5-5-5-5-5		 4m 52s
Performed as RX
Fiona Alford 06/22/2012 Premier Martial Arts/Grand River CrossFit 06-21-2012 Power Cleans
5-5-5-5-5

Post heaviest set. Scale as needed.

Skill Development
Ring Dips
3x8		 90 lbs
Performed as RX
Fiona Alford 06/20/2012 Premier Martial Arts/Grand River CrossFit 06-20-2012 12min AMRAP of:
2x Rope climbs
20x Push-ups
20x Walking lunge steps
Row 200m

Post rounds. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 4 rounds 0 reps
Workout Scaled
Fiona Alford 06/18/2012 Premier Martial Arts/Grand River CrossFit 06-18-2012 For time:
60 push-ups
50 Ring Rows
40 Sit-ups
30 Squats
20 Dips
10 Box Jumps
5 Burpees
Compare to March 22, 2012

Post time. Scale as needed.

Strength development
Deadlift
5-5-5-5-5		 8m 26s
Workout Scaled
Fiona Alford 06/15/2012 Premier Martial Arts/Grand River CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m DB Farmer carry 50lbs/35lbs
20 Squats
50m DB Farmer carry
20 Push ups

Post total number of reps for all rounds. Scale as needed.

Skill Development
Rope Climb
5x		 221 reps
Performed as RX
Fiona Alford 06/14/2012 Premier Martial Arts/Grand River CrossFit 06-14-2012 Push Jerk
5-5-3-3-1

Post max lift to results. Scale as needed.

Strength Development
Overhead Squats
5-5-5-5-5
 85 lbs
Performed as RX
Fiona Alford 06/11/2012 Premier Martial Arts/Grand River CrossFit 06-11-2012 21-15-9 reps for time of:
Front squat 95lbs/65lbs
Burpees
Pull-ups

Post time. Scale as needed.

Skill Development
Muscle-up Progressions		 10m 49s
Workout Scaled
Fiona Alford 06/08/2012 Premier Martial Arts/Grand River CrossFit 06-04-2012 5 Rounds for time
400M Run
30 Thrusters 65/45

Post time. Scale as needed.

Skill Development
Rope Climb x5		 34m 31s
Performed as RX
Fiona Alford 06/06/2012 Premier Martial Arts/Grand River CrossFit 06-06-2012 Cleans
5-5-3-3-1

Post Max Load.

Skill Development
Ring Dips
3x8		 95 lbs
Performed as RX
Fiona Alford 06/05/2012 Premier Martial Arts/Grand River CrossFit Loaded Loaded
Using the Deadlift Select a load and complete as many reps as necessary to complete the required load:
Men 8000lbs
Women 6000lbs
Once initial load has been set changes cannot be made. Complete reps until goal load is acquired.

Post load 		3m 01s
Performed as RX
Fiona Alford 06/02/2012 Premier Martial Arts/Grand River CrossFit 06-02-2012 Back Squat
5-5-5-5-5

Post load per sets. Scale as needed.

Strength
Snatch Push Press
5-5-5-5-5
 110 lbs
Performed as RX
Fiona Alford 06/01/2012 Premier Martial Arts/Grand River CrossFit 05-31-2012 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time. Scale as needed.

Strength
Bench Press
5-5-5-5-5
 12m 27s
Performed as RX
Fiona Alford 05/30/2012 Premier Martial Arts/Grand River CrossFit 05-30-2012 6 rounds for Time of:
4 Tire Flips
20 Squats

Post time. Scale as needed.

Skill
Muscle-up Progressions		 4m 41s
Performed as RX
Fiona Alford 05/29/2012 Premier Martial Arts/Grand River CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post rounds. Scale as needed.

Skill
Sit-ups
3x20
 15 rounds 0 reps
Workout Scaled
Fiona Alford 05/24/2012 Premier Martial Arts/Grand River CrossFit 05-24-2012 Front Squat
3-3-3-3-3-3-3

Post loads for each set. Scale as needed.

Strength Development
Dips
3x10		 85 lbs
Performed as RX
Fiona Alford 05/23/2012 Premier Martial Arts/Grand River CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps

Post time. Scale as needed.

Skill Development
Ring Push-ups
3x10
 16m 06s
Workout Scaled
Fiona Alford 05/22/2012 Premier Martial Arts/Grand River CrossFit 05-22-2012 Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20lbs/15lbs
20 Pull-ups
10 Handstand push-ups

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5		 22m 40s
Workout Scaled
Fiona Alford 05/21/2012 Premier Martial Arts/Grand River CrossFit 05-18-2012 Deck of Cards Workout:

Jokers= 10 Burpees
Face Cards= 10 Reps
Aces= 11 reps
Numbered Cards= as valued
Spades= Push-ups
Clubs= Sit-ups
Diamonds= Squats
Hearts= Jumping Jacks

Post time to complete entire deck

 12m 55s
Workout Scaled
Fiona Alford 05/17/2012 Premier Martial Arts/Grand River CrossFit 05-17-2012 For Time:
150 Double Unders
Followed By:
5 Rounds of:
4 Clean and Jerk 100lbs/70lbs
8 Toes to Bar
12 Box Jumps

Post time. Scale as needed.		 15m 38s
Workout Scaled
Previous 1...262728293031Next