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Athlete Date Sort Location Workout Name Description Results
Toni Smith 09/10/2018 Premier Martial Arts/Grand River CrossFit 09/10/2018 10min AMRAP:
3 Thrusters 95/65lbs
5 Toes to Bar
7 Box Jumps 24/20

Post rounds and reps!
Scale as needed.		 10 rounds 2 reps
Performed as RX
Toni Smith 09/08/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 4-8, 2018 Coffland
For Time:
6min Hang (accumulative)
Every time you come off the bar:
800m Run
30 Push-ups

Post time! 40min Time Cap.
Scale as needed.		 21m 39s
Performed as RX
Toni Smith 09/05/2018 Premier Martial Arts/Grand River CrossFit 09/05/2018 5 rounds for time of:
24 Sit-ups
12 Single arm (alternating) DB Push Jerks 50/35lbs

Post time!
Scale as needed.
 9m 08s
Performed as RX
Toni Smith 08/31/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 27-31, 2018 5 Rounds:
5 Power Clean and Jerks (115/75)
10 Pull-ups

Post time!
Scale as needed.		 7m 31s
Performed as RX
Toni Smith 08/28/2018 Premier Martial Arts/Grand River CrossFit 08/28/2018 Deadlift
2-2-2-2-2-2-2-2 @80% of 1RM

Post load!

 160 lbs
Performed as RX
Toni Smith 08/27/2018 Premier Martial Arts/Grand River CrossFit 08/27/2018 10min EMOM
2 Power cleans 135/95
4 Toes to Bar

Perfect score is 10 rounds.If you can't finish a round in the minute, you must wait until next minute to start.

Scale as needed.
 10 rounds 0 reps
Performed as RX
Toni Smith 08/27/2018 Premier Martial Arts/Grand River CrossFit 08/27/2018 10min EMOM
2 Power cleans 135/95
4 Toes to Bar

Perfect score is 10 rounds.If you can't finish a round in the minute, you must wait until next minute to start.

Scale as needed.
 10 rounds 0 reps
Performed as RX
Toni Smith 08/25/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 20-25, 2018 5min time to do:
2 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Followed by:
Max Calorie Row in Time Remaining

rest 4 minutes

5min time to do:
2 Rounds:
12 Deadlifts (115/85)
9 Hang Power Cleans (115/85)
6 Push Jerks (115/85)
Followed by:
Max Calorie Row in Time Remaining

Post total reps!
 141 reps
Performed as RX
Toni Smith 08/25/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 20-25, 2018 5min time to do:
2 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Followed by:
Max Calorie Row in Time Remaining

rest 4 minutes

5min time to do:
2 Rounds:
12 Deadlifts (115/85)
9 Hang Power Cleans (115/85)
6 Push Jerks (115/85)
Followed by:
Max Calorie Row in Time Remaining

Post total reps!
 140 reps
Performed as RX
Toni Smith 08/20/2018 Premier Martial Arts/Grand River CrossFit 08/20/2018 10min AMRAP of:
10 Overhead Walking Lunges 45/25lbs
8 Push-ups
6 Box Jumps 24/20

Post rounds and Reps!
Scale as needed.
Compare to August 26, 2016
 9 rounds 7 reps
Performed as RX
Toni Smith 08/10/2018 Premier Martial Arts/Grand River CrossFit 08/10/2018 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
10 Box Jumps 24"/20"

Post time!
Scale as needed.
 6m 16s
Performed as RX
Toni Smith 08/08/2018 Premier Martial Arts/Grand River CrossFit 08/8/2018 4 rounds for time
6 Front Squat (115/85)
12 Kettlebell Swings (50/35)
400 Meter Run/Row

Post time!
Scale as needed.		 10m 13s
Performed as RX
Toni Smith 08/02/2018 Premier Martial Arts/Grand River CrossFit 08/02/2018 Run or Row
2 rounds
800m
2min Rest
600m
1min 30sec rest
400m
1min rest

Post total time!		 23m 53s
Performed as RX
Toni Smith 08/01/2018 Premier Martial Arts/Grand River CrossFit 08/01/2018 10min AMRAP:
3 Handstand push-ups
6 Pull-ups
9 V-sits

Post rounds & reps!
Scale as needed.		 10 rounds 5 reps
Workout Scaled
Toni Smith 07/31/2018 Premier Martial Arts/Grand River CrossFit 07/31/2018 Floor Press
3-3-3-3-3-3-3

2x10 @ 50% of 3 rep

Post heaviest load!
 90 lbs
Performed as RX
Toni Smith 07/30/2018 Premier Martial Arts/Grand River CrossFit 07/30/2018 Max reps in 8 minutes of:
2 Deadlifts 225/155lbs
2 Push-ups
Add 2 reps per round until timer stops.

Post total reps!
Scale as needed.		 92 reps
Performed as RX
Toni Smith 07/26/2018 Premier Martial Arts/Grand River CrossFit 07/26/2018 Run or Row
6x200m
1min Rest between.

Post fastest interval.
 0m 45s
Performed as RX
Toni Smith 07/25/2018 Premier Martial Arts/Grand River CrossFit 07/25/2018 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
For RX'd you cannot rack bar!
Compare to July 27, 2016
 39 reps
Performed as RX
Toni Smith 07/25/2018 Premier Martial Arts/Grand River CrossFit 07/25/2018 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
For RX'd you cannot rack bar!
Compare to July 27, 2016
 39 reps
Performed as RX
Toni Smith 07/24/2018 Premier Martial Arts/Grand River CrossFit 07/24/2018 Clean & Jerk
2-2-2-2-2-2-2-2

Push Jerk
2x10 @ 60% of 2 rep

Post heaviest load!




 105 lbs
Performed as RX
Toni Smith 07/23/2018 Premier Martial Arts/Grand River CrossFit 07/23/2018 4 rounds for time:
5 Box Jumps 24/20"
7 DB Split Cleans 40/25lbs
9 Toes to bar


Post time!
Scale as needed.		 5m 11s
Performed as RX
Toni Smith 07/21/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 16-21, 2018 10 Rounds For Time:
5 Chest-to-Bar Pull-ups
10 Dumbbell Movements* (50/35lbs)
15 Sit-ups

*Dumbbell Movements:
Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans
Rd 4: DB Floor Press
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: DB Snatch Alternating
Rd 9: DB Deadlifts
Rd 10: DB Thrusters

Post time!
Scale as needed.		 20m 35s
Performed as RX
Toni Smith 07/16/2018 Premier Martial Arts/Grand River CrossFit 07/16/208 AMRAP 5:
15 Kettlebell Swing (50/35)
12 Front Squat (95/65)
9 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Kettlebell Swing (50/35)
12 Front Squat (115/85)
9 Calorie Row

Post total reps!		 172 reps
Performed as RX
Toni Smith 06/27/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 25-28, 2018 4 rounds for time:
200m Run/Row
2 rounds of Strict Cindy*

Post time!
*5 strict pull-ups, 10 push-ups, 15 squats

Scale as needed.
 13m 00s
Performed as RX
Toni Smith 06/26/2018 Premier Martial Arts/Grand River CrossFit 06/26/2018 Power Clean
2x5 @ 65%1RM
3x3 @ 75%
3x2 @ 85%

Post heaviest load!
 100 lbs
Performed as RX
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