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Athlete Date Sort Location Workout Name Description Results
Toni Smith 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 4m 47s
Performed as RX
Toni Smith 11/21/2017 Premier Martial Arts/Grand River CrossFit 11/21/2017 Box Squats
3-3-3-3-3-3-3

Post load!

 130 lbs
Performed as RX
Toni Smith 11/20/2017 Premier Martial Arts/Grand River CrossFit 11/20/2017 30-20-10 reps of
Push ups
SA DB Snatches (Alternating) 35/20lbs
V-sits

Post time!
LVL1M: 20-10 reps, light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 7m 18s
Performed as RX
Toni Smith 11/11/2017 Premier Martial Arts/Grand River CrossFit 11/11/2017 D-Day Remembrance WOD
For time:
1944m Row
6 rounds of:
30 Burpess
30 sit-ups
30 double unders
30 Walking lunges
Time Cap: 50min

Post time!
Scale as needed.		 39m 08s
Performed as RX
Toni Smith 11/08/2017 Premier Martial Arts/Grand River CrossFit 11/08/2017 10min AMRAP:
5 Squat Cleans 95/65lbs
7 Push Jerks 95/65
9 Sit-ups

Post total rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 8 rounds 5 reps
Performed as RX
Toni Smith 11/07/2017 Premier Martial Arts/Grand River CrossFit 11/07/2017 Overhead Squat
5-5-5-5-5

Post heaviest load!
 75 lbs
Performed as RX
Toni Smith 11/06/2017 Premier Martial Arts/Grand River CrossFit 11/06/2017 3 rounds
1min at each station. Rest 1min after each round
Single arm dumbbell snatch (alt arms) 35/20lbs
Wall Balls 20/15lbs
Pull-ups

Score = total number of reps added together.

LVL1M: 25/10lbs, low targets, mod. Pull-ups
LVL1: 30/15lbs, low targets, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 187 reps
Performed as RX
Toni Smith 11/01/2017 Premier Martial Arts/Grand River CrossFit 11/01/2017 6min AMRAP of:
35 Double Unders
7 V-sits
7 Push Press 95/65lbs

Post total rounds & reps!
LVL1M: single skips,sit-ups, light weight
LVL1: doubles, 75/45lbs
LVL2: triples, 85/55lbs
LVL3: Rx'd		 5 rounds 25 reps
Performed as RX
Toni Smith 10/31/2017 Premier Martial Arts/Grand River CrossFit 10/31/2017 Floor Press
5-5-3-3-1 reps

Post heaviest load!
 100 lbs
Performed as RX
Toni Smith 10/31/2017 Premier Martial Arts/Grand River CrossFit 10/31/2017 Floor Press
5-5-3-3-1 reps

Post heaviest load!
 100 lbs
Performed as RX
Toni Smith 10/28/2017 Premier Martial Arts/Grand River CrossFit 10/28/2017 WTF
For Time:
1mile Run
10 Pull ups
10 Box Jumps 24/20
10 Front Squats 95/65
10 Bent Rows 95/65
10 Goblet Squats (KB) 50/35
10 Hang Cleans 95/65
10 Wall Balls 20/14
10 Thrusters 95/65
10 Push ups
10 Double unders
1mile run

40min Timecap!

Post time!
Scale as needed.		 21m 39s
Performed as RX
Toni Smith 10/25/2017 Premier Martial Arts/Grand River CrossFit 10/25/2017 12min AMRAP:
8 Hang Power Cleans 95/65
8 Front Squats 95/65lbs
8 Bar Facing Burpees
8 Pull-ups

Post rounds & reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: Rx'd		 5 rounds 21 reps
Performed as RX
Toni Smith 10/23/2017 Premier Martial Arts/Grand River CrossFit 10/23/2017 15min AMRAP:
5 Burpees
10 Squats 20/14lbs med ball
5 Burpees
10 Sit ups 20/14lbs med ball
5 Burpees
10 Overhead walking Lunges 20/14lb med ball

Post total rounds & reps!
LVL1M: 10min, no med ball
LVL1: 12min, 14/10lbs
LVL2: Rx'd
LVL3: Rx'd		 6 rounds 28 reps
Performed as RX
Toni Smith 10/21/2017 Premier Martial Arts/Grand River CrossFit 10/21/2017 Freestyle Fran
For time:
45 reps each of
Thrusters 95/65
Pull-ups

Partition reps any way you want
Post time!
Compare to Oct 28, 2016
 06m 41s
Performed as RX
Toni Smith 10/21/2017 Premier Martial Arts/Grand River CrossFit 10/21/2017 Freestyle Fran
For time:
45 reps each of
Thrusters 95/65
Pull-ups

Partition reps any way you want
Post time!
Compare to Oct 28, 2016
 6m 41s
Performed as RX
Toni Smith 10/18/2017 Premier Martial Arts/Grand River CrossFit 10/18/2017 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

Post Time!
LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd
Compare to Oct 21, 2015
 5m 09s
Performed as RX
Toni Smith 10/17/2017 Premier Martial Arts/Grand River CrossFit 10/17/2017 Deadlift
5-5-3-3-1

Post heaviest load.
 175 lbs
Performed as RX
Toni Smith 10/16/2017 Premier Martial Arts/Grand River CrossFit 10/16/2017 7min AMRAP
5 Burpees
5 Sumo Deadlifts 75/55lbs
5 Push Press 75/55lbs

Post rounds & reps.
LVL1M: 3 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 9 rounds 10 reps
Performed as RX
Toni Smith 10/14/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 10-14, 2017 10 rounds for time of:
30 double-unders
10 pull-ups
30 Air squats

Post time!
Scale as needed.		 18m 25s
Performed as RX
Toni Smith 10/13/2017 Premier Martial Arts/Grand River CrossFit 10/13/2017 Front Squat
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Toni Smith 10/12/2017 Premier Martial Arts/Grand River CrossFit 10/12/2017 Run or Row
6x400m, 1min rest between

Post fastest interval!

 1m 36s
Performed as RX
Toni Smith 10/11/2017 Premier Martial Arts/Grand River CrossFit 10/11/2017 21-15-9 reps of:
DB Squat Clean Thrusters 35/20lbs
V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 30/15lbs
LVL3: Rx'd
 5m 30s
Performed as RX
Toni Smith 10/10/2017 Premier Martial Arts/Grand River CrossFit 10/10/2017 3 rounds for time:
10 Pull-ups
15 KB Swings 50/35lbs
20 Push-ups

Post time!
LVL1M: mod. pull ups, light weight
LVL1: mod pull ups, 40/25lbs
LVL2: mod pull-ups, 45/30lbs
LVL 3: Rx'd		 4m 41s
Performed as RX
Toni Smith 10/02/2017 Premier Martial Arts/Grand River CrossFit 10/02/2017 8min AMRAP
3 Power Cleans 115/85lbs
6 Push-ups
9 KB Swings 50/35lbs

Post total rounds & reps

LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs, 40/25lbs
LVL2: 105/75lbs, 45/30lbs
LVL3: RX'd
Compare to Oct 21, 2016
 8 rounds 6 reps
Performed as RX
Toni Smith 10/02/2017 Premier Martial Arts/Grand River CrossFit 10/02/2017 8min AMRAP
3 Power Cleans 115/85lbs
6 Push-ups
9 KB Swings 50/35lbs

Post total rounds & reps

LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs, 40/25lbs
LVL2: 105/75lbs, 45/30lbs
LVL3: RX'd
Compare to Oct 21, 2016
 8 rounds 9 reps
Performed as RX
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