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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 05/16/2012 Premier Martial Arts/Grand River CrossFit 05-15-2012 Deadlift
5-5-3-3-1

Post heaviest load. Scale as needed.

Skill Development
Snatch Push-press
5-5-5-5-5		 205 lbs
Performed as RX
Fiona Alford 05/14/2012 Premier Martial Arts/Grand River CrossFit 05-16-2012 For time:
1 Burpee
1 Calorie Row
2 Burpees
2 Calorie Row
3 Burpees
3 Calorie Row
.........proceed to
10 Burpees
10 Calorie Row

Post time. Scale as needed.

Skill Development
Overhead Squat
5-5-5-5-5
 16m 49s
Performed as RX
Fiona Alford 05/10/2012 Premier Martial Arts/Grand River CrossFit 05-10-2012 Push Jerk
5-5-3-3-1

Post loads for each set. Scale as needed.

Skill Development
Rope Climb		 55,65,70,75,80 lbs
Performed as RX
Fiona Alford 05/09/2012 Premier Martial Arts/Grand River CrossFit Matt's Tires "Matt's Tires"
15min AMRAP of:
5 Burpees
10 Tire Flips
15 Double Unders

Post rounds. Scale as needed.

Strength Development
Power Cleans
5-5-5-5-5		 5 rounds 8 reps
Workout Scaled
Fiona Alford 05/07/2012 Premier Martial Arts/Grand River CrossFit 05-07-2012 3 Rounds for time of:
15 Kettle bell swings 50lbs/35lbs
15 Sumo-Deadlift Highpull 75lbs/55lbs

Skill Development
Kipping Pull-up

Post time. Scale as needed.		 5m 55s
Performed as RX
Fiona Alford 05/03/2012 Premier Martial Arts/Grand River CrossFit 05-03-2012 10min AMRAP of:
10x Deadlifts 185lbs/120lbs
10x Ring dips

Post rounds. Scale as needed.		 8 rounds 3 reps
Workout Scaled
Fiona Alford 05/02/2012 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of: Thruster 95lbs/65lbs
Pull-ups

Post time. Scale as needed.

Skill Development
Rope climb		 6m 48s
Workout Scaled
Fiona Alford 04/30/2012 Premier Martial Arts/Grand River CrossFit 04-30-2012 5 Rounds for time of:
15 Power Cleans 95lbs/65lbs
30 Sit-ups

Strength Development
Deadlift
5-5-5-5-5		 16m 41s
Performed as RX
Fiona Alford 04/27/2012 Premier Martial Arts/Grand River CrossFit Rowing Cindy Rowing Cindy

20min AMRAP of:
150m Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds. Scale as needed.		 8 rounds 1 reps
Workout Scaled
Fiona Alford 04/24/2012 Premier Martial Arts/Grand River CrossFit 04-24-2012 3 Rounds for time of:
15 DB thrusters 35lbs/20lbs
Row 300m

Post time. Scale as needed.

Skill Development
Muscle up progressions		 9m 13s
Performed as RX
Fiona Alford 04/23/2012 Premier Martial Arts/Grand River CrossFit Sandbagging it "Sandbagging it"
15 min AMRAP of:
2 Sandbag Get-ups 40lbs/30lbs
10 Zercher squats
12 Lateral hops over sandbag

Post round and reps. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 10 rounds 1 reps
Performed as RX
Fiona Alford 04/20/2012 Premier Martial Arts/Grand River CrossFit 04-20-2012 Row 2000m

Post time. Scale as needed.

Strength Development
Front Squat
5-5-5-5-5
 10m 20s
Performed as RX
Fiona Alford 04/19/2012 Premier Martial Arts/Grand River CrossFit 04-19-2012 7 Rounds for time of:
10 Sumo-Deadlift Highpull 75/55lbs
10 Wall Balls 20/15lbs

Post time. Scale as needed.

Strength Development
Bench Press
5-5-5-5-5
 15m 29s
Performed as RX
Fiona Alford 04/16/2012 Premier Martial Arts/Grand River CrossFit 04-16-2012 7 Rounds for time of:

5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups
Compare to Dec 19, 2011

Post time. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 8m 17s
Performed as RX
Fiona Alford 04/12/2012 Premier Martial Arts/Grand River CrossFit 04-12-2012 For max reps
2 min Pull-ups
Rest 3 minutes
2 min burpees
Rest 3 minutes
2 minute deadlifts (bw)

Post total of all reps added together.		 96 reps
Workout Scaled
Fiona Alford 04/11/2012 Premier Martial Arts/Grand River CrossFit 04-11-2012 Behind the neck jerk 5-3-3-3-3
Rest as needed between lifts

Post heaviest set. Scale as needed.

Skill Development
Knees to Elbows
3x8		 60 lbs
Performed as RX
Fiona Alford 04/10/2012 Premier Martial Arts/Grand River CrossFit 04-10-2012 3 rounds for time:
Walking lunge steps 100 ft
10x Handstand push-ups

Post time. Scale as needed.

Skill Development
Double Unders
3x30		 4m 25s
Workout Scaled
Fiona Alford 04/04/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 DB Swings 55/35
12 Pull-ups

Post time. Scale as needed.

Skill Development
Turkish Get-up
3x5 per side		 15m 37s
Workout Scaled
Fiona Alford 04/02/2012 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:
155/100 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24"/20" box

Post rounds. Scale as needed.

Strength Development
Split Jerk
5-5-5-5-5
 5 rounds 0 reps
Workout Scaled
Fiona Alford 01/13/2012 Premier Martial Arts/Grand River CrossFit W.O.D. Jan 13,12 8 x 30 sec Row / Run
(Rowed) with 2 min rest in between
Log best distance		 122 m
Performed as RX
Fiona Alford 01/11/2012 Premier Martial Arts/Grand River CrossFit 01-11-2012 12min AMRAP of:
12 DB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Knees to Elbows

Scale as needed.
 7 rounds 10 reps
Workout Scaled
Fiona Alford 12/28/2011 Premier Martial Arts/Grand River CrossFit 12-28-2011 10min AMRAP of:
5 Hang Power Cleans 95lbs/65lbs
250m Row

Scale as needed.		 3 rounds 4 reps
Performed as RX
Fiona Alford 12/27/2011 Premier Martial Arts/Grand River CrossFit 12-27-2011 21-15-9 reps of:
Bench Press (choose weight)
Pull-ups

Scale as needed.		 2m 57s
Workout Scaled
Fiona Alford 12/19/2011 Premier Martial Arts/Grand River CrossFit 12-19-2011 7 Rounds for time of:

5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups		 7m 18s
Workout Scaled
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