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Athlete	Date	Location	Workout Name	Description	Results
Toni Smith	04/18/2018	Premier Martial Arts/Grand River CrossFit	04/18/2018	12min AMRAP: 4 Burpees 4 Single Arm Clean & Jerk (alt) 50/35lbs 6 Knees to Elbows Post rounds & reps! Scale as needed.	10 rounds 0 reps Performed as RX
Toni Smith	04/17/2018	Premier Martial Arts/Grand River CrossFit	04/17/2018	Power Snatch 3-3-3-3-3-3-3 Post heaviest load!	70 lbs Performed as RX
Toni Smith	04/12/2018	Premier Martial Arts/Grand River CrossFit	04/12/2018	Rowing 400m 1min rest 500m 1min Rest 600m 1min rest 700m Post total time including rests!	12m 23s Performed as RX
Toni Smith	04/11/2018	Premier Martial Arts/Grand River CrossFit	04/11/2018	8min AMARAP 5 Power Snatch 95/65lbs 8 Toes to Bar Post rounds & reps! Scale as needed.	7 rounds 3 reps Performed as RX
Toni Smith	04/10/2018	Premier Martial Arts/Grand River CrossFit	04/10/2018	Clean & Jerk 2-2-2-2-2-2-2-2 Post heaviest load!	105 lbs Performed as RX
Toni Smith	04/06/2018	Premier Martial Arts/Grand River CrossFit	04/06/2018	EMOM 10min 3 Power Cleans 135/95lbs odd minutes 8 V-Sits even minutes Perfect Score is 10 rounds!	10 rounds 0 reps Performed as RX
Toni Smith	04/04/2018	Premier Martial Arts/Grand River CrossFit	04/04/2018	5 rounds for time of: 5 DB Thrusters 50/35lbs 5 Burpees over DBs 10 DB Front Rack walking lunges Post time! Scale as needed.	10m 49s Performed as RX
Toni Smith	04/02/2018	Premier Martial Arts/Grand River CrossFit	04/02/2018	8min AMRAP of: 3 Clean & Jerks 115/75lbs 5 Hand Release Push-ups Post rounds & reps! Scale as needed.	13 rounds 0 reps Performed as RX
Toni Smith	03/28/2018	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Mar 26-29, 2018	Slap Happy AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats (135/95) 4 Burpee Box Jump Overs (24/20) Post total reps including double unders! Scaling/modifications available on gym whiteboard.	419 reps Performed as RX
Toni Smith	03/27/2018	Premier Martial Arts/Grand River CrossFit	03/27/2018	Box Squat 3-3-3-3-3-3-3 @75% of 1RM Linear Sets Post Load!	120 lbs Performed as RX
Toni Smith	03/27/2018	Premier Martial Arts/Grand River CrossFit	03/27/2018	Box Squat 3-3-3-3-3-3-3 @75% of 1RM Linear Sets Post Load!	120 lbs Performed as RX
Toni Smith	03/26/2018	Premier Martial Arts/Grand River CrossFit	03/26/2018	For Time: 75 Clean & Jerk @ 50% Body weight *Every 25 reps do 25 double unders. Finish with double unders Post Time! Scaling/modifications shown at gym on whiteboard.	10m 32s Performed as RX
Toni Smith	03/24/2018	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Mar 19-24, 2018	For Time: 3 Deadlifts 185/135lbs 3 Pull-ups 6 Deadlifts 6 Pull-ups 9 Deadlifts 9 Pull-ups 12 Deadlifts 12 Pull-ups Post time! Scale as needed.	4m 33s Performed as RX
Toni Smith	03/23/2018	Premier Martial Arts/Grand River CrossFit	CrossFit Open 18.5	Complete as many rounds as possible in 7min of: 3 Thrusters 100/65lbs 3 Chest to bar pull-ups 6 thrusters 6 chest to bar pull-ups 9 thrusters 9 chest to bar pull-ups 12 thrusters 12 chest to bar pull-ups 15 thrusters 15 chest to bar pull-ups etc.. add 3 reps per round Post total reps!	81 reps Performed as RX
Toni Smith	03/20/2018	Premier Martial Arts/Grand River CrossFit	03/20/2018	Front Squat 5-5-5-5-5 10@60% of 5rep. Linear Sets Post load!	110 lbs Performed as RX
Toni Smith	03/19/2018	Premier Martial Arts/Grand River CrossFit	03/19/2018	For time: 2-4-6-8-10-12-14 reps of: Clusters 75/45lbs Toes to Bar Post time! LVL1M: 2-8 reps. light weight, HKR LVL1: 2-12 reps 55/25lbs, HKR LVL2: 65/35lbs K2C LVL3: RX'd	9m 30s Performed as RX
Toni Smith	03/17/2018	Premier Martial Arts/Grand River CrossFit	03/17/2018	For Time: Buy In: 1000m Row Followed By: 5 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Squats Cash Out: 100 Double Unders Post time! LVL1M: 500m, 3 rounds, asst. pull-ups, single skips LVL1: Asst. Pull-ups, double skips LVL2: Asst. Pull-ups, triple skips LVL3: RX'd	12m 05s Performed as RX
Toni Smith	03/16/2018	Premier Martial Arts/Grand River CrossFit	CrossFit Open 18.4	For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min. Post total reps!	165 reps Performed as RX
Toni Smith	03/14/2018	Premier Martial Arts/Grand River CrossFit	03/14/2018	10min AMRAP of: 5 Ground to Overhead 115/85lbs 10 Sit-ups 15 Air Squats Post rounds & reps! LVL1M: 6min light weight LVL1: 8min 95/65lbs LVL2: 105/75lbs LVL3: RX'd	7 rounds 2 reps Performed as RX
Toni Smith	03/14/2018	Premier Martial Arts/Grand River CrossFit	03/14/2018	10min AMRAP of: 5 Ground to Overhead 115/85lbs 10 Sit-ups 15 Air Squats Post rounds & reps! LVL1M: 6min light weight LVL1: 8min 95/65lbs LVL2: 105/75lbs LVL3: RX'd	7 rounds 2 reps Performed as RX
Toni Smith	03/13/2018	Premier Martial Arts/Grand River CrossFit	03/13/2018	Thrusters 5-5-3-3-1-10-10 Post heaviest load!	105 lbs Performed as RX
Toni Smith	03/13/2018	Premier Martial Arts/Grand River CrossFit	03/13/2018	Thrusters 5-5-3-3-1-10-10 Post heaviest load!	105 lbs Performed as RX
Toni Smith	03/12/2018	Premier Martial Arts/Grand River CrossFit	03/12/2018	4 Rounds for Time of: 5 Deadlifts 185/135lbs 15 Push-ups 25 Double Unders Post time! LVL1M: light wieght, single skips LVL1: 145/95lbs, double skips LVL2: Triple Skips LVL3: RX'd	4m 49s Performed as RX
Toni Smith	03/09/2018	Premier Martial Arts/Grand River CrossFit	CrossFit Open 18.3	2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Time cap: 14 minutes If finished post time in comments.	547 reps Performed as RX
Toni Smith	03/07/2018	Premier Martial Arts/Grand River CrossFit	03/07/2018	12min AMRAP 10 KB Swings 50/35lbs 10 Walking Lunges 10 Sit-ups Post rounds & Reps! LVL1M: 8min, light weight, LVL1: 10min, 40/25lbs, LVL2: 45/30lbs LVL3: RX'd	13 rounds 0 reps Performed as RX

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