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Athlete Date Sort Location Workout Name Description Results
Toni Smith 01/23/2019 Premier Martial Arts/Grand River CrossFit 01/23/2019 Belly Flop

30 Box Jumps (24/20)
30 Power Cleans (95/65)
30 Pull-ups
30 Front Squats (95/65)
30 Lateral Barbell Burpees
30 Push Jerks (95/65)

Post time!
Scale as needed.		 14m 34s
Performed as RX
Toni Smith 01/22/2019 Premier Martial Arts/Grand River CrossFit 01/22/2019 Back Squat
3-3-3-3-3-3-3

Post heaviest load!
 135 lbs
Performed as RX
Toni Smith 01/21/2019 Premier Martial Arts/Grand River CrossFit 01/21/2019 Joker
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)

Post time!
Scale as needed.		 11m 02s
Performed as RX
Toni Smith 01/19/2019 Premier Martial Arts/Grand River CrossFit 01/19/2019 Indiana Jones
Complete 5 rounds in 12 minutes or the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups

*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.
Compare to Jan 9, 2016
 10m 15s
Performed as RX
Toni Smith 01/18/2019 Premier Martial Arts/Grand River CrossFit 01/18/2019 For time:
15 V-sits
5 clean and jerks 135/95lbs
12 V-sits
4 clean and jerks
9 V-sits
3 clean and jerks

Post time!
Scale as needed.		 4m 57s
Performed as RX
Toni Smith 01/17/2019 Premier Martial Arts/Grand River CrossFit 01/17/2019 Rowing
2500m Time Trial

Post time!
 10m 08s
Workout Scaled
Toni Smith 01/16/2019 Premier Martial Arts/Grand River CrossFit 01/16/2019 10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20

Post rounds & reps
Scale as needed.
 7 rounds 34 reps
Performed as RX
Toni Smith 01/15/2019 Premier Martial Arts/Grand River CrossFit 01/15/2019 Deadlift
5-5-3-3-1
2x10 reps at 50% of 1 rep.

Post load!
 165 lbs
Performed as RX
Toni Smith 01/14/2019 Premier Martial Arts/Grand River CrossFit 01/14/2019 21-15-9
Hang DB Cleans 35/20lbs
Hand release push-ups

Post time!
Scale as needed.		 3m 26s
Performed as RX
Toni Smith 01/12/2019 Premier Martial Arts/Grand River CrossFit 01/12/2019 Jump Start
60 Double Unders
30 DB Snatches 50/35lbs
60 Double Unders
30/25 cal Row
60 Double Unders
30 V-sits

Post time!
Scale as needed.		 8m 38s
Performed as RX
Toni Smith 01/11/2019 Premier Martial Arts/Grand River CrossFit 01/11/2019 For time:
12-9-6-3 reps of:
Back Squat (Body Weight)
Pull-ups

Post time!
Scale as needed.		 3m 26s
Performed as RX
Toni Smith 01/10/2019 Premier Martial Arts/Grand River CrossFit 01/10/2019 Rowing
6x250m sprints
1min Rest between

Post fastest interval!
 0m 58s
Performed as RX
Toni Smith 01/09/2019 Premier Martial Arts/Grand River CrossFit 01/09/2019 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders

Post time!
Scale as needed
Compare to Jan 28, 2017
 10m 57s
Performed as RX
Toni Smith 01/08/2019 Premier Martial Arts/Grand River CrossFit 01/08/2019 3 Position Clean
2-2-2-2-2-2-2

3 Position clean= 1 power clean + 1 clean at knees +1 hang clean

Post heaviest load!
 85 lbs
Performed as RX
Toni Smith 01/07/2019 Premier Martial Arts/Grand River CrossFit 01/07/2019 21-15-9 reps for time
Sumo-deadlift Highpull 75/55lbs
Box Jumps 24/20

Post time!
Scale as needed.		 4m 37s
Performed as RX
Toni Smith 01/05/2019 Premier Martial Arts/Grand River CrossFit 01/05/2019 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
6 Deadlifts @ BW 2nd minute
Workout finished at 100 calories

Post time!
Compare to Jan 22, 2018
 12m 40s
Performed as RX
Toni Smith 01/04/2019 Premier Martial Arts/Grand River CrossFit 01/04/2019 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time!
Scale as needed.		 5m 30s
Performed as RX
Toni Smith 01/03/2019 Premier Martial Arts/Grand River CrossFit 01/03/2019 2x Tabata Calorie Row
1min Rest between tabatas

Post total Calories.
 90 reps
Performed as RX
Toni Smith 01/02/2019 Premier Martial Arts/Grand River CrossFit 01/02/2019 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
Scale as needed.		 8 rounds 1 reps
Performed as RX
Toni Smith 12/29/2018 Premier Martial Arts/Grand River CrossFit 12/29/2018 Complete as many rounds as possible in 12 minutes of:
7 box jumps 24/20
14 kettlebell swings 50/35lbs

Post rounds & reps!
Scale as needed.		 9 rounds 15 reps
Performed as RX
Toni Smith 12/22/2018 Premier Martial Arts/Grand River CrossFit 12/22/2018 EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Post Rounds. Perfect score is 15!
Scale as needed.		 15 rounds 0 reps
Performed as RX
Toni Smith 12/21/2018 Premier Martial Arts/Grand River CrossFit 12/21/2018 Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats

Post rounds & reps!
Scale as needed.		 6 rounds 0 reps
Performed as RX
Toni Smith 12/19/2018 Premier Martial Arts/Grand River CrossFit 12/19/2018 4 rounds for time:
5 Box Jumps 24/20
6 Power Cleans 115/75lbs
7 Toes to Bar

Post time!
Scale as needed.		 4m 21s
Performed as RX
Toni Smith 12/17/2018 Premier Martial Arts/Grand River CrossFit 12/17/2018 7 rounds for time of:
10 burpees
20 sit-ups

Post time!
Scale as needed.

 9m 04s
Performed as RX
Toni Smith 12/15/2018 Premier Martial Arts/Grand River CrossFit 12/15/2018 12min AMRAP:
30 Double Unders
20 Wall Balls 20/14
10 Deadlifts 185/115lbs

Post rounds & reps!
Scale as needed.		 4 rounds 44 reps
Performed as RX
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