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Athlete Date Sort Location Workout Name Description Results
Toni Smith 11/26/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 21-26 #2 "Hope"
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24" box
75/55 pound Thruster
Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 239 reps
Performed as RX
Toni Smith 11/25/2016 Premier Martial Arts/Grand River CrossFit 11/25/2016 For time:
15 second handstand hold
30 second plank
5 Manmakers 25/15lbs

25 second handstand hold
45 second plank
10 Manmakers

35 second handstand hold
1:00 plank
15 Manmakers

Post time!
Scale as needed.		 16m 11s
Performed as RX
Toni Smith 11/25/2016 Premier Martial Arts/Grand River CrossFit 11/25/2016 For time:
15 second handstand hold
30 second plank
5 Manmakers 25/15lbs

25 second handstand hold
45 second plank
10 Manmakers

35 second handstand hold
1:00 plank
15 Manmakers

Post time!
Scale as needed.		 16m 09s
Performed as RX
Toni Smith 11/21/2016 Premier Martial Arts/Grand River CrossFit 11/21/2016 21-15-9
KB Swings 50/35lbs
Push-ups

Post Time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 2m 29s
Performed as RX
Toni Smith 11/19/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 14-19, 2016 For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 OH Walking Lunge 45lbs/25lbs
10 Box Jumps 24/20

Post time!
Scale as needed.		 5m 02s
Performed as RX
Toni Smith 11/11/2016 Premier Martial Arts/Grand River CrossFit 11/11/2016 21-15-9 reps of
Bar Facing Burpees
Front Squats 95/65lbs
Sit-ups

Post time!
LVL1M: 15-9 reps, push-ups, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 7m 055s
Performed as RX
Toni Smith 11/08/2016 Premier Martial Arts/Grand River CrossFit None Box Squats
3-3-3-3-3-3-3

Linear Sets.
Post load!
 120 lbs
Performed as RX
Toni Smith 11/07/2016 Premier Martial Arts/Grand River CrossFit 11/07/2016 10min AMRAP of:
5 Thrusters 95lbs/65lbs
250m Row

Post rounds & reps!
LVL1M: 5min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 6 rounds 5 reps
Performed as RX
Toni Smith 11/05/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 31-Nov 5, 2016 Buy In: 400m Run
4 rounds for Time:
10 KB Swings 50/35lbs
10 Burpees
Cash out: 80 Double unders


Post Time!
LVL1M: 2 rounds, light weight, singles
LVL1: 3 rounds, 40/25lbs, doubles
LVL2: 50/35lbs, triples
LVL3: RX'd has to be double unders		 7m 44s
Performed as RX
Toni Smith 11/01/2016 Premier Martial Arts/Grand River CrossFit 11/01/2016 Split Jerk

3-3-3-3-3-3-3
Linear Sets
2x10 Shoulder Press at 50% of 3 rep

Post load.
 80 lbs
Performed as RX
Toni Smith 10/31/2016 Premier Martial Arts/Grand River CrossFit 10/31/2016 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!


LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd
Compare to October 9, 2015		 9m 11s
Performed as RX
Toni Smith 10/29/2016 Premier Martial Arts/Grand River CrossFit Partner Challenge Partner WOD#4 12:00 Amrap
Max Calorie Row
Wall Balls 20/14
Athletes will alternate as necessary.

Post total reps!
Scale as needed.
 511 reps
Performed as RX
Toni Smith 10/26/2016 Premier Martial Arts/Grand River CrossFit 10/26/2016 8 Rounds for Time:
3 Deadlifts @ 185/135lbs
6 Burpees
12 Offset Walking lunges 50/30lbs

Post Time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 7m 17s
Performed as RX
Toni Smith 10/25/2016 Premier Martial Arts/Grand River CrossFit 10/25/2016 Partner Strength 4
Power Cleans
10X2 Linear sets!

Post Load!
This is a Partner Challenge Strength WOD.
 105 lbs
Performed as RX
Toni Smith 10/24/2016 Premier Martial Arts/Grand River CrossFit 10/24/2017 10min AMRAP of:
5 Back Squats @ BW
10 HR push-ups
15 Sit-ups

Post total reps!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 262 reps
Performed as RX
Toni Smith 10/22/2016 Premier Martial Arts/Grand River CrossFit Partner Challenge WOD #3 Partner WOD 3
4 Rounds of
800M Run
50 Wall Balls 20/14
4 Sled Pushes
30 Hang Power Snatch 65/45
Athlete 1 runs 800 M while athlete 2 completes wall balls. Teams will then alternate the sled push and snatch.
Athlete 2 will run while athlete 1 completes wall balls
40min Time Cap!		 25m 19s
Performed as RX
Toni Smith 10/19/2016 Premier Martial Arts/Grand River CrossFit 10/19/2016 21-15-9
Box Jumps 24/20
Kettle Bell Swings 50/35lbs
Sumo deadlift highpull 75/55lbs

This is a Partner Challenge Whiteboard workout.
Scale as needed.
 5m 45s
Performed as RX
Toni Smith 10/18/2016 Premier Martial Arts/Grand River CrossFit 10/18/2016 Partner Strength 3
Back Squats
5X5 Linear Sets
2X10 at 50% of 5X5

Post load!
This is a Partner Challenge Strength WOD.		 140 lbs
Performed as RX
Toni Smith 10/18/2016 Premier Martial Arts/Grand River CrossFit 10/18/2016 Partner Strength 3
Back Squats
5X5 Linear Sets
2X10 at 50% of 5X5

Post load!
This is a Partner Challenge Strength WOD.		 140 lbs
Performed as RX
Toni Smith 10/15/2016 Premier Martial Arts/Grand River CrossFit 10/15/2016 Partner WOD 2
25:00 Amrap
20 Wall balls 20/14
20 KB Swings 50/35
20 Jumping Lunges
20 Sit-ups
20 Push-ups
20 Squats
-Partners alternate exercises. Reps must be completed by one person before switching.
-At the 10:00 & 15:00 both must run 400M
Score is total reps		 1055 reps
Performed as RX
Toni Smith 10/14/2016 Premier Martial Arts/Grand River CrossFit 10/14/2016 4 rounds for time of:
5 Single arm DB Snatch left 50/30lbs
5 Single arm DB snatch right 50/30lbs
30 Double Unders

Post time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 3m 37s
Performed as RX
Toni Smith 10/12/2016 Premier Martial Arts/Grand River CrossFit 10/12/2016 For time:
1000m Row
Followed by:
21-15-9 reps of:
Front Squat 95/65lbs
V-sits

Post time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout!		 7m 48s
Performed as RX
Toni Smith 10/11/2016 Premier Martial Arts/Grand River CrossFit 10/11/2016 Thrusters
5-5-5-5-5
Linear Sets!

Post Load!

Take total volume and divide by BW to give you points for Partner Challenge.


 80 lbs
Performed as RX
Toni Smith 10/05/2016 Premier Martial Arts/Grand River CrossFit 10/05/2016 Partner Challenge Workout
7 Rounds for Time
10 Power Cleans 95/65lbs
10 Burpees

Post time!
Scale as needed.
 8m 39s
Performed as RX
Toni Smith 10/04/2016 Premier Martial Arts/Grand River CrossFit 10/04/2016 Partner Strength #1
Deadlifts
10 X 2 reps
Linear sets

Points = Total volume divided by body weight.
Post load!
 175 lbs
Performed as RX
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