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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 09/21/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 18-23, 2017 10min Timecap:
35 Deadlifts 225/155lbs
35 Shoulder to Overhead 95/65lbs
35 Cal Row
Max Rep Sit-ups

Post total reps!
Scale as needed.		 140 reps
Performed as RX
Fiona Alford 09/20/2017 Premier Martial Arts/Grand River CrossFit 09/20/2017 Annie
50-40-30-20-10 reps of:
Double Unders
Sit ups

Post time!
Scale as needed.
 14m 43s
Workout Scaled
Fiona Alford 09/19/2017 Premier Martial Arts/Grand River CrossFit 09/19/2017 Squat Clean
5-5-3-3-1

Post heaviest load!
 125 lbs
Performed as RX
Fiona Alford 09/18/2017 Premier Martial Arts/Grand River CrossFit 09/18/2017 21-15-9 reps of
Front Squats 115/85lbs
Weighted Sit-ups 20/14lbs med balls

Post time!
LVL1M: 15-9 reps, light weight, sit-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 5m 08s
Performed as RX
Fiona Alford 08/23/2017 Premier Martial Arts/Grand River CrossFit 08/23/2017 10min Time Cap
20 Double Unders + 1 Power Snatch 75/45lbs
Add 1 power snatch each round until timer sounds.

Post total rounds!
LVL1M: 8min, singles, light weight
LVL1: double skips, 55/25lbs
LVL2: triples, 65/35lbs
LVL3: RX'd
 8 rounds 0 reps
Workout Scaled
Fiona Alford 08/22/2017 Premier Martial Arts/Grand River CrossFit 08/22/2017 Push Jerk
3-3-3-3-3-3-3

Post heaviest load!
 120 lbs
Performed as RX
Fiona Alford 08/21/2017 Premier Martial Arts/Grand River CrossFit 08/21/2017 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds

Post Rounds and reps!
 6 rounds 0 reps
Performed as RX
Fiona Alford 08/14/2017 Premier Martial Arts/Grand River CrossFit 08/14/2017 4 rounds for time of:
40 Mountain Climbers
20 Sit-ups

Post time!
 7m 03s
Performed as RX
Fiona Alford 08/08/2017 Premier Martial Arts/Grand River CrossFit 08/08/2017 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Fiona Alford 08/07/2017 Premier Martial Arts/Grand River CrossFit 08/07/2017 10min EMOM
3 Power cleans 135/85lbs
2 Burpees

Post rounds! Perfect score is 10
LVL1M: 6min, light weight
LVL1: 8min, 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Fiona Alford 08/02/2017 Premier Martial Arts/Grand River CrossFit 08/02/2017 3 rounds
15 DB snatch left arm 35/20lbs
15 v-sits
15 DB snatch right arm 35/20lbs

Post time!
LVL1M: 2 rounds, light weight, sit-ups
LVL1: 25/10lbs,
LVL2: 30/15lbs
LVL3: RX'd
 5m 06s
Performed as RX
Fiona Alford 08/01/2017 Premier Martial Arts/Grand River CrossFit 08/01/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
Scale as needed.
 125 lbs
Performed as RX
Fiona Alford 07/31/2017 Premier Martial Arts/Grand River CrossFit 07/31/2017 10min AMRAP
7 DB Thrusters 35/20lbs
21 Double Unders

Post rounds & reps!
LVL1M: 5min, light weight, singles
LVL1: 8min, 25/10lbs, double skips
LVL2: 30/15lbs, triple skips
LVL3: Rx'd		 7 rounds 4 reps
Workout Scaled
Fiona Alford 07/27/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 24-29, 2017 Canadian Bacon
30 rounds for time:
5 Pull-ups
5 Push-ups
5 Squats

Post time!
Scale as needed.		 21m 29s
Workout Scaled
Fiona Alford 07/25/2017 Premier Martial Arts/Grand River CrossFit 07/25/2017 Deadlift
3-3-3-3-3-3-3
Linear sets
2x10 @ 60% of 3 rep

Post load!
Scale as needed.


 205 lbs
Performed as RX
Fiona Alford 07/24/2017 Premier Martial Arts/Grand River CrossFit 07/24/2017 4 rounds for time of:
20 Sit ups
15 Front Squats 95/65lbs
10 Push Press 95/65lbs


Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 12m 36s
Performed as RX
Fiona Alford 06/20/2017 Premier Martial Arts/Grand River CrossFit 06/20/2017 Deadlift
5-5-3-3-1

Post heaviest load!
 290 lbs
Performed as RX
Fiona Alford 06/19/2017 Premier Martial Arts/Grand River CrossFit 06/19/2017 EMOM for 10min
4 sumo deadlift high pulls, 75/55lbs
8 push-ups
12 mountain climbers

Post total rounds. Perfect score is 10!
LVL1M; 6min, light weight
LVL1: 8min, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 10 rounds 0 reps
Performed as RX
Fiona Alford 06/14/2017 Premier Martial Arts/Grand River CrossFit Prize WOD June 12-17, 2017 Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans 115/85
100 V-Sits
50 Squat Cleans 115/85
75 Burpees over Bar
100 Calorie Row

Post time!
One person working at a time.		 34m 18s
Performed as RX
Fiona Alford 06/13/2017 Premier Martial Arts/Grand River CrossFit 06/13/2017 Split Jerk
5-5-3-3-1

Post heaviest load!
 115 lbs
Performed as RX
Fiona Alford 06/12/2017 Premier Martial Arts/Grand River CrossFit 06/12/2017 3 Rounds for time:
15 Calorie Row
10 Box Jumps 24"/20"
5 Power Cleans 115/85lbs

Post time!
LVL1M: 20"/16", light weight
LVL1: 20"/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 7m 42s
Performed as RX
Fiona Alford 05/30/2017 Premier Martial Arts/Grand River CrossFit 05/30/2017 Power Cleans
5-5-3-3-1

Post heaviest load!
 120 lbs
Performed as RX
Fiona Alford 05/23/2017 Premier Martial Arts/Grand River CrossFit 05/23/2017 2 x AMRAP in 6:00, rest 2:00 in between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
LVL1M: light weight, sit-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 174 reps
Performed as RX
Fiona Alford 05/17/2017 Premier Martial Arts/Grand River CrossFit 05/17/2017 For Time:
20 Curtis Press 95/65lbs
1 Curtis Press= 1 Hang clean +
Right leg lunge + Left Leg Lunge + Push Press

Post time!
LVL1M: 10 reps, light weight
LVL1: 15 reps, 75/45lbs
LVL2: 85/55lb
LVL3: RX'd + 3 Burpee penalty every time bar touches floor added on to end of workout. Post number of burpees performed.
Compare to May 16, 2014		 5m 01s
Performed as RX
Fiona Alford 05/15/2017 Premier Martial Arts/Grand River CrossFit 05/15/2017 3 rounds for time
6 pull-ups
12 dumbbell snatches (switch hands each snatch and reset each rep) 50/35lbs
30 double-unders		 5m 48s
Workout Scaled
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