Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Fiona Alford 02/01/2018 Premier Martial Arts/Grand River CrossFit 02/1/2018 Rowing
Time Trial
3000m

Post time!
 16m 15s
Performed as RX
Fiona Alford 01/31/2018 Premier Martial Arts/Grand River CrossFit 01/31/2018 1-2-3-4-5-6-7-8-9-10 reps
Deadlifts 185/135lbs
Burpees over bar

Post time!
LVL1M: light weight
LVL1: 135/95lbs
LVL2: 155/115lbs
LVL3: Rx'd		 13m 08s
Performed as RX
Fiona Alford 01/29/2018 Premier Martial Arts/Grand River CrossFit 01/29/2018 15min AMRAP of:
3 Toes to bar
5 Wall Balls 20/14lbs
7 Sit-ups

Post rounds and reps!

LVL1M: 8min, HKR
LVL1: 10min, HKR
LVL2: K2E
LVL3: RX'd

 12 rounds 13 reps
Workout Scaled
Fiona Alford 01/23/2018 Premier Martial Arts/Grand River CrossFit 01/23/2018 Back Squat
5-5-3-3-1 reps

Post heaviest load!
 200 lbs
Performed as RX
Fiona Alford 01/22/2018 Premier Martial Arts/Grand River CrossFit 01/22/2018 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
6 Deadlifts @ BW 2nd minute
Workout finished at 100 calories

Post time!
LVL1M: Light weight
LVL1: 65% bodyweight
LVL2: 80% BW
LVL3: RX'd		 16m 55s
Performed as RX
Fiona Alford 01/19/2018 Premier Martial Arts/Grand River CrossFit 01/19/2018 4 rounds
3min of:
10 KB Swings 50/35lbs
250m Row
Max Reps Hand Release Push-ups
1min Rest between rounds!

Post total push-ups!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Compare to Jan 27, 2017
 89 reps
Performed as RX
Fiona Alford 01/16/2018 Premier Martial Arts/Grand River CrossFit 01/16/2018 Thrusters
2-2-2-2-2-2-2-2

Post heaviest load!
 110 lbs
Performed as RX
Fiona Alford 01/10/2018 Premier Martial Arts/Grand River CrossFit 01/10/2018 21-15-9 reps of:
DB Thrusters 35/20lbs
Box Jumps 24/20

Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs,
LVL3: RX'd
Compare to Jan 30, 2017
 7m 20s
Performed as RX
Fiona Alford 11/21/2017 Premier Martial Arts/Grand River CrossFit 11/21/2017 Box Squats
3-3-3-3-3-3-3

Post load!

 145 lbs
Performed as RX
Fiona Alford 11/20/2017 Premier Martial Arts/Grand River CrossFit 11/20/2017 30-20-10 reps of
Push ups
SA DB Snatches (Alternating) 35/20lbs
V-sits

Post time!
LVL1M: 20-10 reps, light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 9m 43s
Performed as RX
Fiona Alford 11/17/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 13-18, 2017 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, 95/55lbs
LVL2: 115lbs/65lbs
LVL3: RX'd		 8m 45s
Performed as RX
Fiona Alford 11/15/2017 Premier Martial Arts/Grand River CrossFit 11/15/2017 4 Rounds for Time
15 Pull ups
15 Wall Balls 20/14lbs

Post time!
LVL1M: 2 rounds, mod pull ups, low target
LVL1: mod pull ups, low target
LVL2: mod pull ups
LVL3: Rx'd		 10m 47s
Workout Scaled
Fiona Alford 11/13/2017 Premier Martial Arts/Grand River CrossFit 11/13/2017 12min EMOM
Max Sit-ups
Max Burpees
Max Double Unders
Rest every 4th minute.

Post total reps!
Scale as needed.

 216 reps
Workout Scaled
Fiona Alford 11/09/2017 Premier Martial Arts/Grand River CrossFit 11/11/2017 D-Day Remembrance WOD
For time:
1944m Row
6 rounds of:
30 Burpess
30 sit-ups
30 double unders
30 Walking lunges
Time Cap: 50min

Post time!
Scale as needed.		 1h 6m 34s
Workout Scaled
Fiona Alford 11/07/2017 Premier Martial Arts/Grand River CrossFit 11/07/2017 Overhead Squat
5-5-5-5-5

Post heaviest load!
 80 lbs
Performed as RX
Fiona Alford 11/06/2017 Premier Martial Arts/Grand River CrossFit 11/06/2017 3 rounds
1min at each station. Rest 1min after each round
Single arm dumbbell snatch (alt arms) 35/20lbs
Wall Balls 20/15lbs
Pull-ups

Score = total number of reps added together.

LVL1M: 25/10lbs, low targets, mod. Pull-ups
LVL1: 30/15lbs, low targets, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 151 reps
Workout Scaled
Fiona Alford 11/03/2017 Premier Martial Arts/Grand River CrossFit 11/03/2017 3 rounds for time
20 Front Rack Lunges 95/65lbs
20 Air Squats
20/15 Calorie Row

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 10m 27s
Performed as RX
Fiona Alford 11/01/2017 Premier Martial Arts/Grand River CrossFit 10/31/2017 Floor Press
5-5-3-3-1 reps

Post heaviest load!
 105 lbs
Performed as RX
Fiona Alford 11/01/2017 Premier Martial Arts/Grand River CrossFit 11/01/2017 6min AMRAP of:
35 Double Unders
7 V-sits
7 Push Press 95/65lbs

Post total rounds & reps!
LVL1M: single skips,sit-ups, light weight
LVL1: doubles, 75/45lbs
LVL2: triples, 85/55lbs
LVL3: Rx'd		 3 rounds 25 reps
Workout Scaled
Fiona Alford 10/25/2017 Premier Martial Arts/Grand River CrossFit 10/25/2017 12min AMRAP:
8 Hang Power Cleans 95/65
8 Front Squats 95/65lbs
8 Bar Facing Burpees
8 Pull-ups

Post rounds & reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: Rx'd		 4 rounds 18 reps
Workout Scaled
Fiona Alford 10/24/2017 Premier Martial Arts/Grand River CrossFit 10/24/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 125 lbs
Performed as RX
Fiona Alford 10/23/2017 Premier Martial Arts/Grand River CrossFit 10/23/2017 15min AMRAP:
5 Burpees
10 Squats 20/14lbs med ball
5 Burpees
10 Sit ups 20/14lbs med ball
5 Burpees
10 Overhead walking Lunges 20/14lb med ball

Post total rounds & reps!
LVL1M: 10min, no med ball
LVL1: 12min, 14/10lbs
LVL2: Rx'd
LVL3: Rx'd		 4 rounds 5 reps
Performed as RX
Fiona Alford 10/11/2017 Premier Martial Arts/Grand River CrossFit 10/11/2017 21-15-9 reps of:
DB Squat Clean Thrusters 35/20lbs
V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 30/15lbs
LVL3: Rx'd
 7m 20s
Performed as RX
Fiona Alford 09/26/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 25-30, 2017 8min Timecap
5 rep Power Clean
75/45lbs
85/55lbs
95/65lbs
105/75lbs
115/85lbs
125/95lbs
130/100lbs
135/105lbs.add 5lbs each set.

Post total reps!
Scale as needed.
 46 reps
Performed as RX
Fiona Alford 09/25/2017 Premier Martial Arts/Grand River CrossFit 09/25/2017 4 Rounds for time:
500m Row
15 Floor Press 105/65lbs
20min Time Cap!

Post time!
LVL1M: 2 rounds, 250m row, light weight
LVL1: 3 rounds, 95/55lbs
LVL2: RX'd
LVL3: Rxd + 115/75lbs
 15m 28s
Performed as RX
Previous 1...456789101112...31Next