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Athlete Date Sort Location Workout Name Description Results
Toni Smith 04/11/2016 Premier Martial Arts/Grand River CrossFit 04/11/2016 10min AMRAP:
8 Kettlebell swings 50/35lbs
10 Walking Lunges
12 Push-ups

Post Rounds & Reps!
LVL1M: 5min, light weight, mod push-ups
LVL1: 8min, 40/25lbs mod push-ups
LVL2: 45/30lbs
LVL3: RX'd		 11 rounds 3 reps
Performed as RX
Toni Smith 03/23/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 21-24, 2016 3 rounds :30 Work / :30 Rest of:
Double Unders
Strict Chin Ups
KB Swings 50/35lbs
Toes-2-Bar

Post total reps added together!
Scale as needed.
 209 reps
Performed as RX
Toni Smith 03/22/2016 Premier Martial Arts/Grand River CrossFit 03/22/2016 ME 10min EMOM 80%1RM
2 reps Back Squat or Deadlift

Post Load!		 170 lbs
Performed as RX
Toni Smith 03/21/2016 Premier Martial Arts/Grand River CrossFit 03/21/2016 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 20, 2013

Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd		 6m 09s
Performed as RX
Toni Smith 03/08/2016 Premier Martial Arts/Grand River CrossFit 03/08/2016 Floor Press
2-2-2-2-2-2-2-2-2-2

Post heaviest load!		 90 lbs
Performed as RX
Toni Smith 03/07/2016 Premier Martial Arts/Grand River CrossFit 03/07/2016 6 rounds for time
5 Hang Power Cleans 95/65lbs
5 V-Sits
5 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, sit-ups, 20"/16 step ups
LVL1: 4 rounds, 75/45lbs, 20"/16" step ups
LVL2: 85/55lbs, step ups
LVL1: Rx'd		 3m 00s
Performed as RX
Toni Smith 03/02/2016 Premier Martial Arts/Grand River CrossFit 03/02/2016 2 rounds for time:
10 Clean & jerk 115/85lbs
20 Deadlift 115/85lbs
30 Burpees

12min Time Cap!
Post time!
Scale as needed.
 8m 59s
Performed as RX
Toni Smith 03/01/2016 Premier Martial Arts/Grand River CrossFit 03/01/2016 Front Squat
3-3-3-3-3-3-3

Post heaviest load!		 125 lbs
Performed as RX
Toni Smith 02/23/2016 Premier Martial Arts/Grand River CrossFit 02/23/2016 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 115 lbs
Performed as RX
Toni Smith 02/22/2016 Premier Martial Arts/Grand River CrossFit Feb 22, 2016 For Time:
10 Squats at 60% Body Weight
200m Row
20 Squats
400m Row
30 Squats
600m Row

LVL1M; Air Squats,
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
Compare to Sept 21, 2015		 8m 48s
Performed as RX
Toni Smith 02/20/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 16-20, 2016 The Force Awakens
12min AMRAP of:
3 Man Makers 25/15lbs
6 Box Overs 24/20
9 Wall Balls 20/15lbs

Post rounds and reps!
LVL1M: 6min, light weight, 20"/16"
LVL1: 10min, 15/10lbs, 20"/16"
LVL2: 20/12lbs,
LVL3: RX'd		 7 rounds 1 reps
Performed as RX
Toni Smith 02/17/2016 Premier Martial Arts/Grand River CrossFit 02/17/2016 Buy in: Max Rep Pull-ups
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max Rep Double Unders
Score is total of Pull-ups and Double Unders added together

LVL1M: Asst. Pull-ups, light weight,
LVL1: Asst. Pull-ups, 60% Bodyweight,
LVL2: Asst. Pull-ups,
LVL3: RX'd
Compare to Feb 15, 2013		 35 reps
Performed as RX
Toni Smith 02/17/2016 Premier Martial Arts/Grand River CrossFit 02/17/2016 Buy in: Max Rep Pull-ups
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max Rep Double Unders
Score is total of Pull-ups and Double Unders added together

LVL1M: Asst. Pull-ups, light weight,
LVL1: Asst. Pull-ups, 60% Bodyweight,
LVL2: Asst. Pull-ups,
LVL3: RX'd
Compare to Feb 15, 2013		 36 reps
Performed as RX
Toni Smith 02/16/2016 Premier Martial Arts/Grand River CrossFit None Thrusters
2-2-2-2-2-2-2-2-2-2
Dynamic Effort 70% of 1RM
10min EMOM

Post Load!		 85 lbs
Performed as RX
Toni Smith 02/12/2016 Premier Martial Arts/Grand River CrossFit Prize WOD Challenge of the Week Feb 8-12, 2016 Partner WOD
Partner WOD!
Chipper - in order as fast as possible:
100 Air Squat
100 Ball Slams
100 Sit-ups
100 Walking Lunges
100 Pushups
1000m Row

Only one partner can work at a time.
Partners can break up reps between them as desired.		 15m 32s
Performed as RX
Toni Smith 01/15/2016 Premier Martial Arts/Grand River CrossFit 01/15/2016 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time!
Scale as needed.
 5m 07s
Performed as RX
Toni Smith 01/14/2016 Premier Martial Arts/Grand River CrossFit 01/14/2016 Max effort 1500m Row

Post time!
 7m 03s
Performed as RX
Toni Smith 01/13/2016 Premier Martial Arts/Grand River CrossFit 01/13/2016 5 rounds for time:
10 HR push-ups
10 Toes to Bar
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, hang knee raise, 20"/16"
LVL1: 4 rounds, hang knee raise, 20"16"
LVL2: Knees to chest,
LVL3: Rx'd must do Box Jumps		 7m 02s
Performed as RX
Toni Smith 01/12/2016 Premier Martial Arts/Grand River CrossFit 01/12/2016 Push jerk
Dynamic Effort- EMOM 2 reps @ 80% of 1RM Strict Press

Post Load!		 65 lbs
Performed as RX
Toni Smith 01/11/2016 Premier Martial Arts/Grand River CrossFit 01/11/2016 For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs

Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
 395 reps
Performed as RX
Toni Smith 01/11/2016 Premier Martial Arts/Grand River CrossFit 01/11/2016 For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs

Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
 395 reps
Performed as RX
Toni Smith 01/07/2016 Premier Martial Arts/Grand River CrossFit Partner WOD#4 10 Rounds for Time:
5 Burpees
10 Sit-ups
Each partner must complete 10 rounds before timer stops. Only one partner moving at a time.

Post time!
 11m 21s
Performed as RX
Toni Smith 01/04/2016 Premier Martial Arts/Grand River CrossFit 01/04/2016 4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
 5m 57s
Performed as RX
Toni Smith 12/29/2015 Premier Martial Arts/Grand River CrossFit 12/29/2015 Dynamic Effort: EMOM 10min

Complete 2 Squat Cleans @ 70% of 1RM

Post load!
 90 lbs
Performed as RX
Toni Smith 12/28/2015 Premier Martial Arts/Grand River CrossFit 12/28/2015 For Time:
100 Pull-ups

Scale as needed!
 7m 08s
Performed as RX
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