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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 04/04/2019 Premier Martial Arts/Grand River CrossFit 04/05/2019 EMOM 10min
3 Power Cleans 135/95lbs
8 V-Sits

Perfect Score is 10 rounds!

 10 rounds 0 reps
Performed as RX
Fiona Alford 04/03/2019 Premier Martial Arts/Grand River CrossFit 04/03/2019 5 rounds for time of:
5 Deadlifts 225/155lbs
10 Push-ups

Post time!
Scale as needed.
 3m 38s
Performed as RX
Fiona Alford 04/01/2019 Premier Martial Arts/Grand River CrossFit 04/01/2019 12min AMRAP:
4 Burpees over DB
4 Single Arm Clean & Jerk (alt) 50/35lbs
4 Knees to Elbows

Post rounds & reps!
Scale as needed.
 8 rounds 7 reps
Workout Scaled
Fiona Alford 03/22/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.5 19.5 Our Version
For Time:
33-27-21-15-9 reps of
Thrusters 65/45lbs
Pull-ups (chin over bar)

Post reps completed in 20min Time cap!
 210 reps
Workout Scaled
Fiona Alford 03/20/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 CrossFit Intramural Points Workout

For max reps
Back-squat choose weight
Rest 3 minutes
Push-press choose weight
Rest 3 minutes
Deadlift choose weight

3min Time Cap for each exercise.
Post total load divided by bodyweight = Points.		 75 reps
Performed as RX
Fiona Alford 03/19/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.4 CrossFit Open 19.4 Our Version
3 rounds
10 Snatches 65/45lbs
12 Bar Facing burpees
3min Rest
3 rounds
10 Chin over bar pull-ups
12 Bar facing burpees

12min Time cap including 3min rest.
Post total reps!		 84 reps
Workout Scaled
Fiona Alford 03/13/2019 Premier Martial Arts/Grand River CrossFit 03/16/2019 CrossFit Open Intramural Points Workout
10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

Posts total reps!

 210 reps
Performed as RX
Fiona Alford 03/08/2019 Premier Martial Arts/Grand River CrossFit 19.3 CrossFit Open-Our Version 200ft DB Front Rack Lunges 50/35lbs
50 DB Step Ups 24/20"
50 Elevated Strict Handstand Push-ups
200ft Bear Crawl

Post total reps!


 149 reps
Workout Scaled
Fiona Alford 03/04/2019 Premier Martial Arts/Grand River CrossFit 03/09/2019 6min Time Cap of:
25 Air Squats
25 Push-up
25 Sit-ups
With time left Max rep wall balls 20/14lbs

Post total reps! Total reps are your points.
Scale as needed.
This is a CrossFit Open Intramural points workout!		 120 reps
Performed as RX
Fiona Alford 03/01/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 175 reps
Workout Scaled
Fiona Alford 02/26/2019 Premier Martial Arts/Grand River CrossFit 03/02/2019 Open Intramural Points Workout

Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight

15min Time Cap.
Post in reps=Total Volume divided by body weight.
This equals your points.

Scale as needed		 47 reps
Workout Scaled
Fiona Alford 02/22/2019 Premier Martial Arts/Grand River CrossFit 02/22/2019 CrossFit Open 19.1

15min AMRAP of:
19 Wall Balls 20/14lbs
19 Calorie Row

Post total reps!
Scale as needed.
 151 reps
Performed as RX
Fiona Alford 02/14/2019 Premier Martial Arts/Grand River CrossFit 02/14/2019 Rowing
2x1000m
2min Rest between.

Post total time including rest!
 12m 00s
Performed as RX
Fiona Alford 02/09/2019 Premier Martial Arts/Grand River CrossFit 02/09/2019 Girl Power
18 min AMRAP:
21/15 Cal Row
3 Rounds of Cindy
5 Squat Cleans 115/75lbs

* 1 round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats
Post total rounds & reps!
Scale as needed.		 2 rounds 25 reps
Workout Scaled
Fiona Alford 02/05/2019 Premier Martial Arts/Grand River CrossFit 02/05/2019 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Fiona Alford 02/04/2019 Premier Martial Arts/Grand River CrossFit 02/04/2019 10min AMRAP of:
10 Wall Balls 20/15lbs
10 KB Swings 50/35lbs

Post rounds and reps!
Scale as needed.		 6 rounds 5 reps
Performed as RX
Fiona Alford 01/31/2019 Premier Martial Arts/Grand River CrossFit 02/02/2019 5 Rounds
Row 200m
5 DB Snatches (each arm) 50/35lbs
15 Sit-ups
25 Double Unders

Post time!
Scale as needed.
 16m 40s
Workout Scaled
Fiona Alford 01/25/2019 Premier Martial Arts/Grand River CrossFit 01/24/2019 Rowing
10x100m
30sec rest between.

Post fastest interval!
 0m 26s
Performed as RX
Fiona Alford 01/25/2019 Premier Martial Arts/Grand River CrossFit 01/23/2019 Belly Flop

30 Box Jumps (24/20)
30 Power Cleans (95/65)
30 Pull-ups
30 Front Squats (95/65)
30 Lateral Barbell Burpees
30 Push Jerks (95/65)

Post time!
Scale as needed.		 18m 31s
Workout Scaled
Fiona Alford 01/23/2019 Premier Martial Arts/Grand River CrossFit 01/26/2019 2-player WOD
Complete as many rounds as possible in 20 minutes of
Row 150m
10 Box overs (20")
10 Hand-release push-ups

Each partner completes round before next person goes.
Post rounds and reps!
 12 rounds 0 reps
Workout Scaled
Fiona Alford 01/22/2019 Premier Martial Arts/Grand River CrossFit 01/22/2019 Back Squat
3-3-3-3-3-3-3

Post heaviest load!
 200 lbs
Performed as RX
Fiona Alford 01/19/2019 Premier Martial Arts/Grand River CrossFit 01/19/2019 Indiana Jones
Complete 5 rounds in 12 minutes or the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups

*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.
Compare to Jan 9, 2016
 15m 55s
Workout Scaled
Fiona Alford 01/16/2019 Premier Martial Arts/Grand River CrossFit 01/16/2019 10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20

Post rounds & reps
Scale as needed.
 7 rounds 26 reps
Workout Scaled
Fiona Alford 01/15/2019 Premier Martial Arts/Grand River CrossFit 01/15/2019 Deadlift
5-5-3-3-1
2x10 reps at 50% of 1 rep.

Post load!
 245 lbs
Performed as RX
Fiona Alford 01/14/2019 Premier Martial Arts/Grand River CrossFit 01/14/2019 21-15-9
Hang DB Cleans 35/20lbs
Hand release push-ups

Post time!
Scale as needed.		 4m 09s
Performed as RX
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