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Athlete	Date	Location	Workout Name	Description	Results
Toni Smith	02/25/2021	Premier Martial Arts/Grand River CrossFit	02/25/2021	10min AMRAP 5 Deadlifts 185/135 7 HR push-ups 9 Wall Balls 20/14 Post rounds & reps!	8 rounds 16 reps Performed as RX
Toni Smith	02/23/2021	Premier Martial Arts/Grand River CrossFit	02/23/2021	12min AMRAP 16 Alt. V-sits 10 Alt DB Snatch 50/35lbs 4 Toes to bar Post rounds & reps!	7 rounds 24 reps Performed as RX
Toni Smith	02/22/2021	Premier Martial Arts/Grand River CrossFit	02/22/2021	"8th Wonder" 8 Rounds 8 Push Jerks 95/65lbs 8 Bar facing burpees Post time!	10m 57s Performed as RX
Toni Smith	02/17/2021	Premier Martial Arts/Grand River CrossFit	None	AMRAP 10 10/7 Cal Row 8 Deadlifts 155/105 12 DB Step Ups (1 DB) 50/35 24"/20"	5 rounds 0 reps Performed as RX
Toni Smith	02/16/2021	Premier Martial Arts/Grand River CrossFit	None	21-15-9 Wall Balls 20/14 Power Cleans 95/65	4m 39s Performed as RX
Toni Smith	02/11/2021	Premier Martial Arts/Grand River CrossFit	None	Stay Still 10 rounds of: 15-second V-Sit hold 30-second plank Post total time including the transition time between each exercise. 20 POINTS	9m 45s Performed as RX
Toni Smith	02/08/2021	Premier Martial Arts/Grand River CrossFit	None	Max Out Mayhem 3 rounds for max reps: Maximum push ups Maximum sit ups Maximum burpees Rest 60 seconds between rounds Post total reps! 40 POINTS	695 reps Performed as RX
Toni Smith	02/06/2021	Premier Martial Arts/Grand River CrossFit	None	10:00 AMRAP 4 Push-ups 8 Triceps Dips 12 Mason Twists (6/side) 20 POINTS Post rounds and reps	11 rounds 2 reps Performed as RX
Toni Smith	02/05/2021	Premier Martial Arts/Grand River CrossFit	None	525 For time: 100 80 60 40 20 Skips 50 40 30 20 10 Air Squats 25 20 15 10 5 V-Sits 40 POINTS	8m 23s Performed as RX
Toni Smith	02/04/2021	Premier Martial Arts/Grand River CrossFit	None	"Stagger Steps" Run 3K During your run perform: 10 rounds of 20 walking lunge steps Post time 70 POINTS	20m 53s Performed as RX
Toni Smith	02/03/2021	Premier Martial Arts/Grand River CrossFit	None	Triple Threat Part One 2 Burpees 10 Walking Lunges 4 Burpees 8 Walking Lunges 8 Burpees 4 Walking Lunges 10 Burpees 2 Walking Lunges Part Two 3 Rounds of: 10 Jump Squats 20 Mountain Climbers (10/side) Part Three 4 Rounds of: 5 Sit ups 10 Leg Levers 20 Bicycle Crunches 40 POINTS! Post total time	8m 00s Performed as RX
Toni Smith	02/01/2021	Premier Martial Arts/Grand River CrossFit	None	Jens Making the Boys Mad contributed by Jen P. 30 POINTS 12:00 EMOM 1st minute 45 second plank 2nd minute 5 Odd object Ground to Overhead and 10 Weighted walking lunges	12 rounds 0 reps Performed as RX
Toni Smith	01/29/2021	Premier Martial Arts/Grand River CrossFit	None	"Lucky 7s" contributed by Jeanette T. 40 POINTS 7 rounds for time 7 air squats 7 sit-ups 7 push-ups 7 step-ups 7 triceps dips 7 burpees 7 leg levers	13m 25s Performed as RX
Toni Smith	01/28/2021	Premier Martial Arts/Grand River CrossFit	None	"The 100 Point Workout" contributed by Kathy G. 40 POINTS Buy in: 1:00 plank 100 squats 100 sit-ups 100 alternating lunges 100 single skips Cash out: 1:00 plank	12m 30s Performed as RX
Toni Smith	01/27/2021	Premier Martial Arts/Grand River CrossFit	None	Housebound contributed by Fiona A. 40 POINTS 5 rounds for time of: 10 weighted sit ups with odd object 20 pushups 30 air squats 40 step ups	18m 31s Performed as RX
Toni Smith	01/26/2021	Premier Martial Arts/Grand River CrossFit	None	Dog Interference contributed by Amy D. 20 POINTS 4 rounds for time: 10 tricep/chair dips 15 glute bridges 20 alternating lunges 25 calf raises	7m 39s Performed as RX
Toni Smith	01/25/2021	Premier Martial Arts/Grand River CrossFit	None	Anger Management - Lockdown Style contributed by Sheryl F. 20 POINTS No reps to count, just let it all out. This was a heavy bag tabata workout, but could be done shadow boxing style. Tabata 1 - upper body/punches Tabata 2 - lower body/kicks Tabata 3 - upper and lower body Tabata = 8 rounds, 20 seconds work, 10 seconds rest. 1 min rest between tabatas.	3 reps Performed as RX
Toni Smith	01/23/2021	Premier Martial Arts/Grand River CrossFit	None	40 POINTS 15min AMRAP: 15 Air Squats 10 Push-ups 5 Reverse Burpees Post rounds & reps! Compare to May 1, 2020	13 rounds 17 reps Performed as RX
Toni Smith	01/22/2021	Premier Martial Arts/Grand River CrossFit	None	Shenanigans - 30 POINTS 5 Rounds: 12 Odd-Object Ground to Overhead 6 Burpees over Odd-Object 12 Odd-Object Step Back Lunges 6 Burpees over Odd-Object Post time! Compare to May 4, 2020	10m 10s Performed as RX
Toni Smith	01/20/2021	Premier Martial Arts/Grand River CrossFit	None	30 POINTS 10min AMRAP: 7 Odd Object Thrusters 7 Odd Object Ground to Overhead 7 Sit-ups Post rounds & reps! Compare to May 13, 2020	9 rounds 6 reps Performed as RX
Toni Smith	01/19/2021	Premier Martial Arts/Grand River CrossFit	None	Sk8ters Gonna Plank - 50 POINTS 5 Rounds for time: 60 Speed skaters (30/side) 20 Air Squats 2:00 Plank Post time	18m 00s Performed as RX
Toni Smith	01/18/2021	Premier Martial Arts/Grand River CrossFit	None	Heidi 50 POINTS (Compare to May 16, 2020) 23min AMRAP 23 Air Squats 23 Push ups 23 Odd Object Ground to Overhead 23 Jump Lunges 23 Step ups Post rounds & reps!	5 rounds 76 reps Performed as RX
Toni Smith	01/16/2021	Premier Martial Arts/Grand River CrossFit	01/16/2021	One-Hundy or Bust - 60 POINTS (Optional 35 min Time Cap) 100 Rounds for time: 1 Burpee 2 Air Squats 3 Push-ups 4 Alternating Lunges Post time! Post your score as RX'd only if you do all 100 rounds!	35m 23s Performed as RX
Toni Smith	01/15/2021	Premier Martial Arts/Grand River CrossFit	01/15/2021	Tabatas! - 40 POINTS 8 Rounds of 20 seconds work/10 seconds rest. There is a 1:00 rest between each tabata. Tabata 1 Squats Tabata 2 Sit-ups Tabata 3 Push-ups Tabata 4 Alternating V-Sits Score is total reps	383 reps Performed as RX
Toni Smith	01/14/2021	Premier Martial Arts/Grand River CrossFit	01/14/2021	Hannah Banana Compare to April 24, 2020 20 POINTS 15min AMRAP: 10 Flutter Kicks 20 Odd-Object Ground-to-Overhead 30 Hops or single skips Post rounds & reps!	9 rounds 1 reps Performed as RX

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