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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 04/04/2018 Premier Martial Arts/Grand River CrossFit 04/04/2018 5 rounds for time of:
5 DB Thrusters 50/35lbs
5 Burpees over DBs
10 DB Front Rack walking lunges

Post time!
Scale as needed.		 16m 14s
Performed as RX
Fiona Alford 04/03/2018 Premier Martial Arts/Grand River CrossFit 04/03/2018 Deadlift
5-5-3-3-1

Post heaviest load!
 295 lbs
Performed as RX
Fiona Alford 04/02/2018 Premier Martial Arts/Grand River CrossFit 04/02/2018 8min AMRAP of:
3 Clean & Jerks 115/75lbs
5 Hand Release Push-ups

Post rounds & reps!
Scale as needed.		 10 rounds 2 reps
Performed as RX
Fiona Alford 03/28/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 26-29, 2018 Slap Happy
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Post total reps including double unders!
Scaling/modifications available on gym whiteboard.		 418 reps
Workout Scaled
Fiona Alford 03/27/2018 Premier Martial Arts/Grand River CrossFit 03/27/2018 Box Squat
3-3-3-3-3-3-3 @75% of 1RM
Linear Sets

Post Load!

 150 lbs
Performed as RX
Fiona Alford 03/26/2018 Premier Martial Arts/Grand River CrossFit 03/26/2018 For Time:
75 Clean & Jerk @ 50% Body weight
*Every 25 reps do 25 double unders.
Finish with double unders

Post Time!
Scaling/modifications shown at gym on whiteboard.

 13m 36s
Workout Scaled
Fiona Alford 03/23/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.5 Complete as many rounds as possible in 7min of:
3 Thrusters 100/65lbs
3 Chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups
12 thrusters
12 chest to bar pull-ups
15 thrusters
15 chest to bar pull-ups
etc.. add 3 reps per round

Post total reps!		 105 reps
Workout Scaled
Fiona Alford 03/20/2018 Premier Martial Arts/Grand River CrossFit 03/20/2018 Front Squat
5-5-5-5-5
10@60% of 5rep.
Linear Sets

Post load!
 125 lbs
Performed as RX
Fiona Alford 03/19/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.4 For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.
Post total reps!		 160 reps
Workout Scaled
Fiona Alford 03/13/2018 Premier Martial Arts/Grand River CrossFit 03/13/2018 Thrusters
5-5-3-3-1-10-10

Post heaviest load!
 120 lbs
Performed as RX
Fiona Alford 03/13/2018 Premier Martial Arts/Grand River CrossFit 03/12/2018 4 Rounds for Time of:
5 Deadlifts 185/135lbs
15 Push-ups
25 Double Unders

Post time!
LVL1M: light wieght, single skips
LVL1: 145/95lbs, double skips
LVL2: Triple Skips
LVL3: RX'd		 8m 03s
Workout Scaled
Fiona Alford 03/09/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.3 2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes
If finished post time in comments.		 703 reps
Workout Scaled
Fiona Alford 03/08/2018 Premier Martial Arts/Grand River CrossFit 03/07/2018 12min AMRAP
10 KB Swings 50/35lbs
10 Walking Lunges
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight,
LVL1: 10min, 40/25lbs,
LVL2: 45/30lbs
LVL3: RX'd		 8 rounds 6 reps
Performed as RX
Fiona Alford 03/06/2018 Premier Martial Arts/Grand River CrossFit 03/06 Power Clean
5-5-3-3-1

Post heaviest load!		 120 lbs
Performed as RX
Fiona Alford 03/05/2018 Premier Martial Arts/Grand River CrossFit 03/05/2018 4 rounds
12 DB Single Arm Snatch 50/35lbs (Alternating)
12 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 5m 24s
Performed as RX
Fiona Alford 03/05/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 26-Mar 3, 2018 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpees

Post time!
LVL1M: light weight, mod. pull-ups,
LVL1: 50%BW, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 6m 21s
Workout Scaled
Fiona Alford 03/02/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees

12min Time Cap!

If not finished in 12min post reps in Comments.		 12m 00s
Workout Scaled
Fiona Alford 02/23/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 210 reps
Workout Scaled
Fiona Alford 02/21/2018 Premier Martial Arts/Grand River CrossFit 02/21/2018 5 rounds for time:
6 DB Clean & Jerk 40/25lbs
250m Row

Post Time.
LVL1M: 3 rounds, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 10m 23s
Performed as RX
Fiona Alford 02/20/2018 Premier Martial Arts/Grand River CrossFit 02/20/2018 Deadlift
5-5-3-3-1 reps

Post heaviest load!

 275 lbs
Performed as RX
Fiona Alford 02/14/2018 Premier Martial Arts/Grand River CrossFit 02/14/2018 5 rounds for Time:
10 Kettlebell Swings 50/35lbs
20 Push-ups
30 Double Unders

Post time.
LVL1M: 3 rounds, singles, light weight
LVL1: Doubles, 40/25lbs
LVL2: Triples, 45/30lbs
LVL3: RX'd		 15m 14s
Workout Scaled
Fiona Alford 02/13/2018 Premier Martial Arts/Grand River CrossFit 02/13/2018 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 65 lbs
Performed as RX
Fiona Alford 02/12/2018 Premier Martial Arts/Grand River CrossFit 02/12/2018 8min AMRAP of:
3 Power Cleans 115/85lbs
5 Burpees

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 85/55lbs
LVL2: 105/75lbs
LVL3: RX'd		 8 rounds 5 reps
Performed as RX
Fiona Alford 02/08/2018 Premier Martial Arts/Grand River CrossFit 02/09/2018 21-15-9 reps of:
Deadlift @ 60% of 1RM
Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 40% 1RM
LVL2: 55% 1RM
LVL3: RX'd		 8m 30s
Workout Scaled
Fiona Alford 02/06/2018 Premier Martial Arts/Grand River CrossFit 02/06/2018 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 95 lbs
Performed as RX
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