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Athlete Date Sort Location Workout Name Description Results
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
Toni Smith 06/18/2018 Premier Martial Arts/Grand River CrossFit 06/18/2018 5 rounds
10 sumo deadlift high pulls, 75/55lbs
10 front squats, 75/55lbs
30 double-unders

Post time!
Scale as needed.		 6m 59s
Performed as RX
Toni Smith 06/13/2018 Premier Martial Arts/Grand River CrossFit 06/13/2018 3 Rounds:
8 Power Snatch 75/45lbs
8 Box Jumps 24/20
400 Meter Run

Post Time!
Scale as needed.
 8m 13s
Performed as RX
Toni Smith 06/11/2018 Premier Martial Arts/Grand River CrossFit 06/11/2018 AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
.as far as you can go in 8min

Post total reps!
Scale as needed.		 84 reps
Performed as RX
Toni Smith 06/04/2018 Premier Martial Arts/Grand River CrossFit 06/04/2018 EMOM 10min
Odd minutes 3 Back Squats 185/155lbs
Even minutes 30sec max pull-ups.

Score is total pull-ups!
Scale as needed.
 68 reps
Performed as RX
Toni Smith 06/02/2018 Premier Martial Arts/Grand River CrossFit Prize WOD May 28-June 2, 2018 3x3min AMRAP:
10 Burpee Box Jumps 24/20
10 Overhead Squats 75/55lbs
Max Calorie row
2min rest between AMRAPs

Post total reps!
Scale as needed.
 112 reps
Performed as RX
Toni Smith 05/30/2018 Premier Martial Arts/Grand River CrossFit 05/30/2018 16min AMRAP:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (50/35)

Post rounds & reps!
Scale as needed.

 5 rounds 61 reps
Performed as RX
Toni Smith 05/29/2018 Premier Martial Arts/Grand River CrossFit 05/29/2018 Front Squat
5-5-3-3-1

Post heaviest load!
 125 lbs
Performed as RX
Toni Smith 05/28/2018 Premier Martial Arts/Grand River CrossFit 05/28/2018 Cool Runnings
For Time:
200 Meter Run/Row
21 Front Squats (115/85)
21 Burpee Box Jumps (24/20)
200 Meter Run/Row
15 Front Squats (115/85)
15 Burpee Box Jumps (24/20)
200 Meter Run/Row
9 Front Squats (115/85)
9 Burpee Box Jumps (24/20)

Post time!
Scale as needed.		 12m 01s
Performed as RX
Toni Smith 05/23/2018 Premier Martial Arts/Grand River CrossFit 05/23/2018 For Time:
400 Meter Run/Row
26 Hand Release Push-ups
400 Meter Run/Row
26 Kettlebell Swings (50/35)
400 Meter Run/Row
26 Sit-ups
400 Meter Run/Row
26 Deadlifts (95/65)
400 Meter Run/Row
26 Air Squats
400 Meter Run/Row
26 Box Jumps (24/20)

Post time!
Scale as needed.		 16m 49s
Performed as RX
Toni Smith 05/22/2018 Premier Martial Arts/Grand River CrossFit 05/22/2018 Squat Clean
2-2-2-2-2-2-2-2

Post heaviest load!
 100 lbs
Performed as RX
Toni Smith 05/18/2018 Premier Martial Arts/Grand River CrossFit 05/18/2018 Belt Buckle
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

Post time!
Scale as needed.
 15m 13s
Performed as RX
Toni Smith 05/16/2018 Premier Martial Arts/Grand River CrossFit 05/16/2018 10min AMRAP:
18 Walking Lunges
15 Sit-ups
12 Hand Release Push-ups

Post rounds & reps!
Scale as needed.
 6 rounds 33 reps
Performed as RX
Toni Smith 05/15/2018 Premier Martial Arts/Grand River CrossFit 05/15/2018 Push Press
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Toni Smith 05/14/2018 Premier Martial Arts/Grand River CrossFit 05/14/2018 4 Rounds for Time:
7 Power Cleans (115/85)
7 Burpees
400 Meter Run/Row

Post time!
Scale as needed.		 11m 35s
Performed as RX
Toni Smith 05/09/2018 Premier Martial Arts/Grand River CrossFit 05/09/2018 AMRAP 12:
6 SA DB Snatch 50/35lbs
9 Deadlifts (225/155)
30 Double Unders

Post rounds and reps!
Scale as needed.		 4 rounds 16 reps
Performed as RX
Toni Smith 05/07/2018 Premier Martial Arts/Grand River CrossFit 05/07/2018 For time:
27-21-15-9
Slam Balls 20lbs
Sumo Deadlift High Pulls (75/55)
Push Presses (75/55)

Post time!
Scale as needed.		 12m 14s
Performed as RX
Toni Smith 05/02/2018 Premier Martial Arts/Grand River CrossFit 05/02/2018 9min AMRAP:
2 Pull-ups
2 Power Snatches 85/55lbs
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches

Up by (2) reps until finish!
Post total reps.
Scale as needed.		 136 reps
Performed as RX
Toni Smith 05/01/2018 Premier Martial Arts/Grand River CrossFit 05/01/2018 Power Cleans
3-3-3-3-3-3-3

Post heaviest load!


 95 lbs
Performed as RX
Toni Smith 04/30/2018 Premier Martial Arts/Grand River CrossFit 04/30/2018 10min AMRAP:
3 HSPU
6 DB Squats 50/35lbs
9 Box Jumps 24/20

Post rounds and reps!
Scale as needed.		 7 rounds 12 reps
Workout Scaled
Toni Smith 04/28/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 23-28, 2018 5min
60 Sit-ups
Max burpees in remaining time.
3min Rest
5min
40 Push-ups
Max Wall Balls in remaining time. 20/14lbs
3min Rest
5min
30 Pull-ups
Max Box Jumps in remaining time. 24/20"

Post total reps!
Scale as needed.		 276 reps
Performed as RX
Toni Smith 04/25/2018 Premier Martial Arts/Grand River CrossFit 04/25/2018 8min AMRAP of:
3 DB Push Press 50/35lbs
5 DB Squats
7 DB Burpees

Post rounds and reps!
Scale as needed.		 5 rounds 10 reps
Performed as RX
Toni Smith 04/24/2018 Premier Martial Arts/Grand River CrossFit None Box Squats
5 x10 @ 45% of 1RM

Post load!
 75 lbs
Performed as RX
Toni Smith 04/23/2018 Premier Martial Arts/Grand River CrossFit 04/23/2018 4 rounds of:
400m run/500m row (one or the other)
5 Deadlifts 185/135lbs
10 KB Swings 50/35lbs

Post time!
Scale as needed.		 13m 06s
Performed as RX
Toni Smith 04/20/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 16-20, 2018 5 rounds
5 Back Squats 155/115lbs
8 KB Swings 50/35lbs
50ft Bear Crawl

Post time!
Scale as needed.		 5m 31s
Performed as RX
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