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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 01/12/2019 Premier Martial Arts/Grand River CrossFit 01/12/2019 Jump Start
60 Double Unders
30 DB Snatches 50/35lbs
60 Double Unders
30/25 cal Row
60 Double Unders
30 V-sits

Post time!
Scale as needed.		 9m 07s
Workout Scaled
Fiona Alford 01/09/2019 Premier Martial Arts/Grand River CrossFit 01/09/2019 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders

Post time!
Scale as needed
Compare to Jan 28, 2017
 9m 18s
Workout Scaled
Fiona Alford 01/08/2019 Premier Martial Arts/Grand River CrossFit 01/08/2019 3 Position Clean
2-2-2-2-2-2-2

3 Position clean= 1 power clean + 1 clean at knees +1 hang clean

Post heaviest load!
 96 lbs
Performed as RX
Fiona Alford 01/07/2019 Premier Martial Arts/Grand River CrossFit 01/07/2019 21-15-9 reps for time
Sumo-deadlift Highpull 75/55lbs
Box Jumps 24/20

Post time!
Scale as needed.		 4m 51s
Workout Scaled
Fiona Alford 01/02/2019 Premier Martial Arts/Grand River CrossFit 01/02/2019 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
Scale as needed.		 7 rounds 11 reps
Workout Scaled
Fiona Alford 11/26/2018 Premier Martial Arts/Grand River CrossFit 11/26/2018 For Time:
21 Push-ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20
21 V-Sits

Post time!
Scale as needed.		 4m 40s
Workout Scaled
Fiona Alford 11/23/2018 Premier Martial Arts/Grand River CrossFit Power Cleans for Paws 3 Rounds for Max Reps
1min Burpees
1min Wall Balls 20/14lbs
1min Deadlifts 115/75lbs
1min Med Ball Sit-ups 20/14lbs
1min Hang Power Cleans 115/75lbs
1min Rest between rounds

Post total reps added together!
Scale as needed.		 224 reps
Performed as RX
Fiona Alford 11/12/2018 Premier Martial Arts/Grand River CrossFit 11/12/2018 For Time:
20 Double Unders, 10 Dumbbell Power Cleans 35/20lbs
20 Sit-ups, 10 Dumbbell Hang Squat Cleans
20 Push-ups, 10 Dumbbell Push Presses
20 Air Squats, 10 Dumbbell Reverse Lunges
20 V-Sits, 10 Dumbbell Thrusters

Post time!
Scale as needed.		 8m 25s
Workout Scaled
Fiona Alford 10/22/2018 Premier Martial Arts/Grand River CrossFit 10/22/2018 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!
Scale as needed.
 15m 47s
Workout Scaled
Fiona Alford 10/15/2018 Premier Martial Arts/Grand River CrossFit 10/15/2018 5 rounds for Time
5 Overhead Squats 65/45lbs
7 V-sits
9 Pull-ups

Post time!
Scale as needed.		 8m 19s
Workout Scaled
Fiona Alford 10/11/2018 Premier Martial Arts/Grand River CrossFit 10/11/2018 Box Squats
3-3-3-3-3-3-3

Post heaviest load!

 175 lbs
Performed as RX
Fiona Alford 10/09/2018 Premier Martial Arts/Grand River CrossFit 10/09/2018 21-18-15-12-9 reps of
Push Ups
Box Overs 24/20

Post time!
Scale as needed.		 12m 05s
Performed as RX
Fiona Alford 10/03/2018 Premier Martial Arts/Grand River CrossFit 10/03/2018 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 Push-ups
9 KB Swings 50/35lbs

1min Break between rounds.
Post total reps.
 161 reps
Performed as RX
Fiona Alford 10/02/2018 Premier Martial Arts/Grand River CrossFit 10/02/2018 Clean Complex
Power clean + Hang Clean + Squat Clean = 1 rep

3-3-3-3-3-3-3

Post load!
 95 lbs
Performed as RX
Fiona Alford 08/10/2018 Premier Martial Arts/Grand River CrossFit 08/11/2018 For Time:
100 Double Unders
500 Meter Row
50 Wallballs (20/14)
50 Sit-ups

Post time!
Scale as needed.		 13m 43s
Workout Scaled
Fiona Alford 08/08/2018 Premier Martial Arts/Grand River CrossFit 08/8/2018 4 rounds for time
6 Front Squat (115/85)
12 Kettlebell Swings (50/35)
400 Meter Run/Row

Post time!
Scale as needed.		 14m 22s
Performed as RX
Fiona Alford 08/07/2018 Premier Martial Arts/Grand River CrossFit 08/07/2018 10min AMRAP of:
5 Chest to Bar Pull-ups
10 Wall ball 20/14lbs
15 Push-ups

Post rounds & reps!
 4 rounds 3 reps
Workout Scaled
Fiona Alford 08/03/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 30-Aug 3, 2018 4 rounds for time
6 Deadlifts 185/135lbs
8 KB Swings 50/35lbs
10 Knees to Elbows

Post time!
Scale as needed.
 7m 24s
Workout Scaled
Fiona Alford 08/01/2018 Premier Martial Arts/Grand River CrossFit 08/01/2018 10min AMRAP:
3 Handstand push-ups
6 Pull-ups
9 V-sits

Post rounds & reps!
Scale as needed.		 8 rounds 0 reps
Workout Scaled
Fiona Alford 08/01/2018 Premier Martial Arts/Grand River CrossFit 07/31/2018 Floor Press
3-3-3-3-3-3-3

2x10 @ 50% of 3 rep

Post heaviest load!
 90 lbs
Performed as RX
Fiona Alford 07/30/2018 Premier Martial Arts/Grand River CrossFit 07/30/2018 Max reps in 8 minutes of:
2 Deadlifts 225/155lbs
2 Push-ups
Add 2 reps per round until timer stops.

Post total reps!
Scale as needed.		 109 reps
Performed as RX
Fiona Alford 07/25/2018 Premier Martial Arts/Grand River CrossFit 07/25/2018 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
For RX'd you cannot rack bar!
Compare to July 27, 2016
 23 reps
Performed as RX
Fiona Alford 07/18/2018 Premier Martial Arts/Grand River CrossFit 07/18/2018 15min AMRAP :
10 Power Snatches (75/55)
30 Double Unders
10 Wallballs (20/24)
30 Double Unders

Post total reps!
Scale as needed.
 405 reps
Workout Scaled
Fiona Alford 07/16/2018 Premier Martial Arts/Grand River CrossFit 07/16/208 AMRAP 5:
15 Kettlebell Swing (50/35)
12 Front Squat (95/65)
9 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Kettlebell Swing (50/35)
12 Front Squat (115/85)
9 Calorie Row

Post total reps!		 129 reps
Performed as RX
Fiona Alford 07/13/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 9-14, 2018 For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Post time!
Scale as needed.

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (50/35), 12 Pull-ups		 36m 13s
Performed as RX
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