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Athlete Date Sort Location Workout Name Description Results
Toni Smith 06/13/2017 Premier Martial Arts/Grand River CrossFit 06/13/2017 Split Jerk
5-5-3-3-1

Post heaviest load!
 95 lbs
Performed as RX
Toni Smith 06/12/2017 Premier Martial Arts/Grand River CrossFit 06/12/2017 3 Rounds for time:
15 Calorie Row
10 Box Jumps 24"/20"
5 Power Cleans 115/85lbs

Post time!
LVL1M: 20"/16", light weight
LVL1: 20"/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 6m 41s
Performed as RX
Toni Smith 06/09/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 5-9, 2017 For Time:
1 V-sit
10 Back Squats 135/95lbs
2 V-sits
9 Back Squats
3 V-sits
8 Back Squats
.
.
.
10 V-sits
1 Back Squat

LVL1M: Half of ladder, light weight, sit-ups
LVL1: 3/4 of ladder, 95/55lbs
LVL2: 115/75lbs
LVL3: RX'd		 5m 51s
Performed as RX
Toni Smith 06/06/2017 Premier Martial Arts/Grand River CrossFit 06/06/2017 Power Snatch
5-5-3-3-1

Post heaviest load!
 80 lbs
Performed as RX
Toni Smith 06/06/2017 Premier Martial Arts/Grand River CrossFit 06/06/2017 Power Snatch
5-5-3-3-1

Post heaviest load!
 80 lbs
Performed as RX
Toni Smith 04/19/2017 Premier Martial Arts/Grand River CrossFit 04/19/2017 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Pull-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod. pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 9 rounds 5 reps
Performed as RX
Toni Smith 04/17/2017 Premier Martial Arts/Grand River CrossFit 04/17/2017 30-20-10 reps for time of:
35/20lbs. dumbbell thrusters
Toes-to-bars

Post time1
LVL1M: 15-10-5 reps, light weight, hkr
LVL1: 25/10lbs, HKR
LVL2: 30/15lbs, K2C
LVL3: RX'd		 6m 22s
Performed as RX
Toni Smith 04/12/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 10-15, 2017 4 rounds for time
20 Overhead walking lunges 45/25lbs
10 Hang squat clean 95/65lbs

Post Time!
LVL1M: light weight
LVL1: 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: Rx'd
 06m 00s
Performed as RX
Toni Smith 04/11/2017 Premier Martial Arts/Grand River CrossFit 04/11/2017 Push Jerk
3-3-3-3-3-3-3
Followed by 2x10 @ 50% of 3R

Post heaviest load!
 95 lbs
Performed as RX
Toni Smith 04/05/2017 Premier Martial Arts/Grand River CrossFit 04/05/2017 15min AMRAP
5-pull ups
7 push-ups
9 Front squat 65/45

Post rounds & reps!
LVL1M: 7min, mod pull-ups, light weight
LVL1: 10min, mod pull-ups, 45/25lbs
LVL2: mod pull-ups, 55/35lbs
LVL3: RX'd		 14 rounds 3 reps
Performed as RX
Toni Smith 04/01/2017 Premier Martial Arts/Grand River CrossFit CrossFit Open 17.5 10 rounds for time of:
9 thrusters 95/65lbs
35 double-unders

Post Time!
Scale as needed.		 016m 23s
Performed as RX
Toni Smith 03/30/2017 Premier Martial Arts/Grand River CrossFit 03/30/2017 Run or Row
6x200m
Rest as needed between.

Post fastest interval!
Scale as needed.
 0m 46s
Performed as RX
Toni Smith 03/29/2017 Premier Martial Arts/Grand River CrossFit 03/29/2017 For Total Time:
Run 1mile
Rest 3min
100 Back Squats 95/65lbs
Rest 3min
800m Farmers Carry 50/35lbs each hand

Post time!
Scale as needed.		 27m 06s
Performed as RX
Toni Smith 03/28/2017 Premier Martial Arts/Grand River CrossFit 03/28/2017 Power Cleans
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 105 lbs
Performed as RX
Toni Smith 03/27/2017 Premier Martial Arts/Grand River CrossFit 03/27/2017 3 rounds for time of:
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups

Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.

Post time!
Scale as needed.		 16m 20s
Performed as RX
Toni Smith 03/27/2017 Premier Martial Arts/Grand River CrossFit 03/27/2017 3 rounds for time of:
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups

Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.

Post time!
Scale as needed.		 16m 10s
Performed as RX
Toni Smith 03/24/2017 Premier Martial Arts/Grand River CrossFit 03/24/2017 3 rounds
6 DB Single Arm Snatch 50/35lbs (Alternating)
12 V-sits
18 Calorie Row

Post time!
LVL1M: light weight, sit-ups
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 6m 16s
Performed as RX
Toni Smith 02/14/2017 Premier Martial Arts/Grand River CrossFit 02/14/2017 Deadlift
1-1-1-1-1-1-1

Post heaviest load!
 195 lbs
Performed as RX
Toni Smith 02/13/2017 Premier Martial Arts/Grand River CrossFit 02/13/2017 3 rounds
Total reps and calories = score
Row 2 minutes for calories
1 minute max reps V-sits
1min Rest

Post total reps!
Scale as needed.
 180 reps
Performed as RX
Toni Smith 01/13/2017 Premier Martial Arts/Grand River CrossFit 01/13/2017 12min AMRAP of:
6 OH Walking Lunges 45/25lbs
7 V-Sits
8 Squat with weight plate 45/25lbs

Post rounds & reps!
LVL1M: 8min, light weight, sit-ups
LVL1: 10min, 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd
 18 rounds 4 reps
Performed as RX
Toni Smith 01/11/2017 Premier Martial Arts/Grand River CrossFit 01/11/2017 15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups

Post rounds and reps!

LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 21 rounds 5 reps
Performed as RX
Toni Smith 01/10/2017 Premier Martial Arts/Grand River CrossFit 01/10/2017 Hang Power Clean
3-3-3-3-3-3-3

Post heaviest load!
 95 lbs
Performed as RX
Toni Smith 01/09/2017 Premier Martial Arts/Grand River CrossFit 01/09/2017 For Time
15 Box Jumps 24"/20"
5 Clean & Jerk 135/95lbs
12 Box Jumps
4 Clean & Jerk
9 Box Jumps
3 Clean & Jerk

Post Time!
LVL1M: light weight, 20"/16"
LVL1: 95/75lbs, 20"/16"
LVL2: 115/85lbs
LVL3: RX'd		 4m 20s
Performed as RX
Toni Smith 12/01/2016 Premier Martial Arts/Grand River CrossFit 12/01/2016 Run or Row
3000m (3Km) Time Trial

Post time!
 13m 49s
Performed as RX
Toni Smith 11/28/2016 Premier Martial Arts/Grand River CrossFit 11/28/2016 4 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: light weight, HKR, 20"/16"
LVL1: 40/25lbs, HKR, 20/16
LVL2: 45/30lbs, K2C
LVL3: RX'd
 5m 59s
Performed as RX
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