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Athlete Date Sort Location Workout Name Description Results
Toni Smith 03/08/2019 Premier Martial Arts/Grand River CrossFit 03/08/2019 1-3-5-7-9 reps for time
Push press (65% bw)
Pull-ups
Burpee box jumps 24"/20"

Post time!
Scale as needed.		 6m 42s
Performed as RX
Toni Smith 03/06/2019 Premier Martial Arts/Grand River CrossFit 03/06/2019 5 rounds of:
3 Power Cleans 115/85lbs
6 Sit-ups
12 Air Squats

Post time!
Scale as needed.		 3m 15s
Performed as RX
Toni Smith 03/02/2019 Premier Martial Arts/Grand River CrossFit 03/02/2019 Open Intramural Points Workout

Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight

15min Time Cap.
Post in reps=Total Volume divided by body weight.
This equals your points.

Scale as needed		 90 reps
Performed as RX
Toni Smith 03/01/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 165 reps
Performed as RX
Toni Smith 02/26/2019 Premier Martial Arts/Grand River CrossFit 02/26/2019 Hang Cleans
3-3-3-3-3-3-3

Post heaviest load!

 95 lbs
Performed as RX
Toni Smith 02/22/2019 Premier Martial Arts/Grand River CrossFit 02/22/2019 CrossFit Open 19.1

15min AMRAP of:
19 Wall Balls 20/14lbs
19 Calorie Row

Post total reps!
Scale as needed.
 219 reps
Performed as RX
Toni Smith 02/21/2019 Premier Martial Arts/Grand River CrossFit 02/21/2019 Rowing
200m
1min rest
400m
1min rest
600m
1min rest
400m
1min rest
200m
Finished!

Post total time including breaks.		 11m 42s
Performed as RX
Toni Smith 02/20/2019 Premier Martial Arts/Grand River CrossFit 02/20/2019 10min AMRAP of:
3 Thrusters 95/65lbs
5 Burpees over bar

Post rounds and reps!
Scale as needed.
 13 rounds 0 reps
Performed as RX
Toni Smith 02/19/2019 Premier Martial Arts/Grand River CrossFit 02/19/2019 5min AMRAP;
5 Deadlifts 135/95lbs
10 Push-ups
3min break
5min AMRAP;
5 Back Squats 135/95lbs
5 Pull-ups

Post total reps from each AMRAP added together.
Scale as needed.		 209 reps
Performed as RX
Toni Smith 02/15/2019 Premier Martial Arts/Grand River CrossFit 02/15/2019 The Force Awakens
12min AMRAP of:
3 Man Makers 25/15lbs
6 Box Overs 24/20
9 Wall Balls 20/15lbs

Post rounds and reps!
Compare to Feb 20, 2016
 7 rounds 4 reps
Performed as RX
Toni Smith 02/14/2019 Premier Martial Arts/Grand River CrossFit 02/14/2019 Rowing
2x1000m
2min Rest between.

Post total time including rest!
 10m 37s
Performed as RX
Toni Smith 02/13/2019 Premier Martial Arts/Grand River CrossFit 02/13/2019 5 rounds for time
7 KB Swings 50/35lbs
7 Push Press 95/65lbs
7 Box Jumps 24/20

Post time!
Scale as needed.		 5m 34s
Performed as RX
Toni Smith 02/12/2019 Premier Martial Arts/Grand River CrossFit 02/12/2019 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Toni Smith 02/11/2019 Premier Martial Arts/Grand River CrossFit 02/11/2019 Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 reps Dumbbell Push Jerk, 35/20lbs
12 steps Dumbbell walking lunge, 35/20lbs

Post rounds & reps!
Scale as needed.
 7 rounds 9 reps
Performed as RX
Toni Smith 02/09/2019 Premier Martial Arts/Grand River CrossFit 02/09/2019 Girl Power
18 min AMRAP:
21/15 Cal Row
3 Rounds of Cindy
5 Squat Cleans 115/75lbs

* 1 round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats
Post total rounds & reps!
Scale as needed.		 3 rounds 14 reps
Performed as RX
Toni Smith 02/08/2019 Premier Martial Arts/Grand River CrossFit 02/08/2019 Every minute on the minute for max reps
1 Thruster 95/65lbs
5 Pull-ups
Add 1 rep to thrusters each successive minute, continue until failure.
12min Time Cap

Post total reps!
Scale as needed.		 96 reps
Performed as RX
Toni Smith 02/05/2019 Premier Martial Arts/Grand River CrossFit 02/05/2019 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Toni Smith 02/04/2019 Premier Martial Arts/Grand River CrossFit 02/04/2019 10min AMRAP of:
10 Wall Balls 20/15lbs
10 KB Swings 50/35lbs

Post rounds and reps!
Scale as needed.		 9 rounds 10 reps
Performed as RX
Toni Smith 01/31/2019 Premier Martial Arts/Grand River CrossFit 01/31/2019 Rowing
3x800m
2min Rest between

Post fastest interval!
 3m 23s
Performed as RX
Toni Smith 01/30/2019 Premier Martial Arts/Grand River CrossFit 01/30/2019 10min AMRAP:
6 Renegade Rows 35/20lbs Alt DB
8 DB Squats 35/20lbs
10 Offset walking lunges 35/20lbs

Post rounds and reps!
Scale as needed.

 10 rounds 0 reps
Performed as RX
Toni Smith 01/29/2019 Premier Martial Arts/Grand River CrossFit 01/29/2019 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 95 lbs
Performed as RX
Toni Smith 01/28/2019 Premier Martial Arts/Grand River CrossFit 01/28/2019 5 rounds for time:
6 Power Cleans 95/65lbs
5 Toes to Bar
4 Push Jerk 95/65lbs

Post time!
Scale as needed.
 4m 25s
Performed as RX
Toni Smith 01/26/2019 Premier Martial Arts/Grand River CrossFit 01/26/2019 2-player WOD
Complete as many rounds as possible in 20 minutes of
Row 150m
10 Box overs (20")
10 Hand-release push-ups

Each partner completes round before next person goes.
Post rounds and reps!
 14 rounds 1 reps
Performed as RX
Toni Smith 01/25/2019 Premier Martial Arts/Grand River CrossFit 01/25/2019 Play Ball
3 Rounds:
10 Power Snatches (75/45)
20 Sit-ups
30 Wallballs (20/14)

Post time!
Scale as needed.		 7m 28s
Performed as RX
Toni Smith 01/24/2019 Premier Martial Arts/Grand River CrossFit 01/24/2019 Rowing
10x100m
30sec rest between.

Post fastest interval!
 0m 23s
Performed as RX
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