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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 07/11/2018 Premier Martial Arts/Grand River CrossFit 07/11/2018 7min AMRAP
10 Thrusters 65/45lbs
30 Double Unders


Post rounds & reps!
Scale as needed.
 5 rounds 0 reps
Workout Scaled
Fiona Alford 07/09/2018 Premier Martial Arts/Grand River CrossFit 07/09/2018 For Time:
21 Lateral Barbell Burpees
21 Power Cleans (95/65)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (95/65)
9 Lateral Barbell Burpees
9 Thrusters (95/65)

Post time!
Scale as needed.		 12m 09s
Performed as RX
Fiona Alford 07/03/2018 Premier Martial Arts/Grand River CrossFit 07/02/2018 5 rounds for time:
8 Pull-Ups
12 Dumbbell Snatches Alt. (50/35)

Post time!
Scale as needed.
 8m 16s
Workout Scaled
Fiona Alford 06/19/2018 Premier Martial Arts/Grand River CrossFit 06/19/2018 Back Squat
2 x 5 @ 65% of 1RM
3 x 3 @ 75%
3 x 2 @ 85%

Post heaviest load!


 204 lbs
Performed as RX
Fiona Alford 05/31/2018 Premier Martial Arts/Grand River CrossFit Prize WOD May 28-June 2, 2018 3x3min AMRAP:
10 Burpee Box Jumps 24/20
10 Overhead Squats 75/55lbs
Max Calorie row
2min rest between AMRAPs

Post total reps!
Scale as needed.
 84 reps
Performed as RX
Fiona Alford 05/30/2018 Premier Martial Arts/Grand River CrossFit 05/30/2018 16min AMRAP:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (50/35)

Post rounds & reps!
Scale as needed.

 4 rounds 45 reps
Workout Scaled
Fiona Alford 05/29/2018 Premier Martial Arts/Grand River CrossFit 05/29/2018 Front Squat
5-5-3-3-1

Post heaviest load!
 165 lbs
Performed as RX
Fiona Alford 05/28/2018 Premier Martial Arts/Grand River CrossFit 05/28/2018 Cool Runnings
For Time:
200 Meter Run/Row
21 Front Squats (115/85)
21 Burpee Box Jumps (24/20)
200 Meter Run/Row
15 Front Squats (115/85)
15 Burpee Box Jumps (24/20)
200 Meter Run/Row
9 Front Squats (115/85)
9 Burpee Box Jumps (24/20)

Post time!
Scale as needed.		 19m 50s
Performed as RX
Fiona Alford 05/23/2018 Premier Martial Arts/Grand River CrossFit 05/23/2018 For Time:
400 Meter Run/Row
26 Hand Release Push-ups
400 Meter Run/Row
26 Kettlebell Swings (50/35)
400 Meter Run/Row
26 Sit-ups
400 Meter Run/Row
26 Deadlifts (95/65)
400 Meter Run/Row
26 Air Squats
400 Meter Run/Row
26 Box Jumps (24/20)

Post time!
Scale as needed.		 32m 39s
Performed as RX
Fiona Alford 05/22/2018 Premier Martial Arts/Grand River CrossFit 05/22/2018 Squat Clean
2-2-2-2-2-2-2-2

Post heaviest load!
 115 lbs
Performed as RX
Fiona Alford 05/16/2018 Premier Martial Arts/Grand River CrossFit 05/18/2018 Belt Buckle
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

Post time!
Scale as needed.
 19m 59s
Performed as RX
Fiona Alford 05/15/2018 Premier Martial Arts/Grand River CrossFit 05/15/2018 Push Press
3-3-3-3-3-3-3

Post heaviest load!
 125 lbs
Performed as RX
Fiona Alford 05/14/2018 Premier Martial Arts/Grand River CrossFit 05/14/2018 4 Rounds for Time:
7 Power Cleans (115/85)
7 Burpees
400 Meter Run/Row

Post time!
Scale as needed.		 15m 19s
Performed as RX
Fiona Alford 05/08/2018 Premier Martial Arts/Grand River CrossFit 05/08/2018 Back Squats
5-5-3-3-1

Post heaviest load!
 240 lbs
Performed as RX
Fiona Alford 05/07/2018 Premier Martial Arts/Grand River CrossFit 05/07/2018 For time:
27-21-15-9
Slam Balls 20lbs
Sumo Deadlift High Pulls (75/55)
Push Presses (75/55)

Post time!
Scale as needed.		 16m 14s
Performed as RX
Fiona Alford 04/26/2018 Premier Martial Arts/Grand River CrossFit None Box Squats
5 x10 @ 45% of 1RM

Post load!
 105 lbs
Performed as RX
Fiona Alford 04/26/2018 Premier Martial Arts/Grand River CrossFit 04/27/2018 The Other One
7min AMRAP:
3 Kettlebell Swings (50/35)
3 Goblet Front Squats (50/35)
3 Burpees
6 Kettlebell Swings (50/35)
6 Goblet Front Squats (50/35)
6 Burpees
9 Kettlebell Swings (50/35)
9 Goblet Front Squats (50/35)
9 Burpees
12 Kettlebell Swings (50/35)
12 Goblet Front Squats (50/35)
12 Burpees....
Add 3 reps until time is up.

Post total reps!
Scale as needed.		 88 reps
Performed as RX
Fiona Alford 04/24/2018 Premier Martial Arts/Grand River CrossFit 04/23/2018 4 rounds of:
400m run/500m row (one or the other)
5 Deadlifts 185/135lbs
10 KB Swings 50/35lbs

Post time!
Scale as needed.		 18m 59s
Performed as RX
Fiona Alford 04/18/2018 Premier Martial Arts/Grand River CrossFit 04/18/2018 12min AMRAP:
4 Burpees
4 Single Arm Clean & Jerk (alt) 50/35lbs
6 Knees to Elbows

Post rounds & reps!
Scale as needed.		 7 rounds 5 reps
Workout Scaled
Fiona Alford 04/17/2018 Premier Martial Arts/Grand River CrossFit 04/16/2018 21-15-9 reps of:
Sumo-Deadlift highpull 75/55lbs
Box Overs 24/20
Wall Balls 20/15lbs

Post time!
Scale as needed.		 11m 53s
Performed as RX
Fiona Alford 04/17/2018 Premier Martial Arts/Grand River CrossFit 04/17/2018 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Fiona Alford 04/13/2018 Premier Martial Arts/Grand River CrossFit 04/13/2018 4 rounds for time.
21/18 Calorie Row
15 Wallballs 20/14
9 Power Cleans 95/65lbs

Post time! 		17m 32s
Performed as RX
Fiona Alford 04/10/2018 Premier Martial Arts/Grand River CrossFit 04/10/2018 Clean & Jerk
2-2-2-2-2-2-2-2

Post heaviest load!
 125 lbs lbs
Performed as RX
Fiona Alford 04/09/2018 Premier Martial Arts/Grand River CrossFit 04/09/2018 4 rounds for time:
3 Burpees
5 Deadlifts 225/185lbs
8 Box Jumps 28"/24"

Post time!
Scale as needed.
 5m 38s
Workout Scaled
Fiona Alford 04/06/2018 Premier Martial Arts/Grand River CrossFit 04/06/2018 EMOM 10min
3 Power Cleans 135/95lbs odd minutes
8 V-Sits even minutes

Perfect Score is 10 rounds!

 10 rounds 0 reps
Performed as RX
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