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Athlete Date Sort Location Workout Name Description Results
Toni Smith 12/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 7-12, 2015 Cindy
20min AMRAP of
5 Pull-ups
10 Push-ups
15 Squats

Post total rounds and Reps!
Scale as needed.
 22 rounds 1 reps
Performed as RX
Toni Smith 12/09/2015 Premier Martial Arts/Grand River CrossFit 12/09/2015 10min AMRAP of:
5 Power Cleans @ 70%BW
10 Leg Levers

Post rounds and reps!
LVL1M: 5min, light weigt
LVL1: 8min, 50% BW
LVL2: 60% BW
LVL3: RX'd		 12 rounds 1 reps
Performed as RX
Toni Smith 12/08/2015 Premier Martial Arts/Grand River CrossFit 12/08/2015 Hang Power Snatch
5-5-5-5-5

Post heaviest load!
 65 lbs
Performed as RX
Toni Smith 12/07/2015 Premier Martial Arts/Grand River CrossFit 12/07/2015 For Time:
20 OHS 65/45lbs
20 Box Jumps 24"/20"
20 HPC 65/45lbs
20 V-Sits
20 Push Press 65/45
20 Wall Balls 20/15lbs

Post Time!
LVL1M: 10 reps of each, light weight, sit-ups, 20"/16"
LVL1: 15 reps of each, 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd no step ups!		 4m 06s
Performed as RX
Toni Smith 12/01/2015 Premier Martial Arts/Grand River CrossFit 12/01/2015 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Toni Smith 11/30/2015 Premier Martial Arts/Grand River CrossFit 11/30/2015 As many Burpees over Parallette
for 5min

Scale as needed.		 54 reps
Performed as RX
Toni Smith 11/28/2015 Premier Martial Arts/Grand River CrossFit Fight Gone Bad For Our Hospital Three rounds of:
Wall-ball, 20/15lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump, 20" box
Push-press, 75/55lbs
Row (Calories)

1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.		 307 reps
Performed as RX
Toni Smith 11/27/2015 Premier Martial Arts/Grand River CrossFit 11/24/2015 Back Squat
3-3-3-3-3-3-3

Post heaviest load.
 155 lbs
Performed as RX
Toni Smith 11/23/2015 Premier Martial Arts/Grand River CrossFit 11/23/2015 10min AMRAP:
5 Push Press @65%BW
7 Pull-ups
9 Sit-ups

Post total rounds and reps!
LVL1M: 5min, light weight, mod. pull-ups
LVL1: 8min, 50%BW, mod. pull-ups
LVL2: Mod. pull-ups 55%
LVL3: RX'd
 7 rounds 4 reps
Performed as RX
Toni Smith 11/19/2015 Premier Martial Arts/Grand River CrossFit 11/19/2015 For Time:
500m Row
50 Squats
500m Row
40 Sit-ups
500m Row
30 Push-ups

Post time!
 9m 50s
Performed as RX
Toni Smith 11/11/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 9-14, 2015 Rene
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Post time!
Scale as needed.		 28m 17s
Performed as RX
Toni Smith 11/11/2015 Premier Martial Arts/Grand River CrossFit 11/11/2015 Alternative Workout

Ass and Abs Annie
50-40-30-20-10 reps of:
Walking Lunges
Sit-ups
Compare to Feb 28, 2012

Post time!		 8m 22s
Performed as RX
Toni Smith 11/07/2015 Premier Martial Arts/Grand River CrossFit 11/07/2015 12min AMRAP of
7 Power Cleans 95/65lbs
7 Push Press 95/65lbs
7 Back Squats 95/65lbs

Post rounds and reps!
LVL1M: 6min, light weight
LVL1: 10min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 9 rounds 14 reps
Performed as RX
Toni Smith 11/03/2015 Premier Martial Arts/Grand River CrossFit 11/03/2015 Clusters (Squat clean Thruster)
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Toni Smith 11/02/2015 Premier Martial Arts/Grand River CrossFit 11/02/2015 For Time
500m Row
25 Push-ups
25 Squats
25 Sit-ups
500m Row

Post Time!
Scale as needed.
 6m 05s
Performed as RX
Toni Smith 10/31/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 26-31, 2015 For Time
40 Wall Balls 20/15lbs
20 Pull-ups
40 Double Unders
30 Wall balls
15 Pull-ups
30 Double Unders
20 Wall Balls
10 Pull-ups
20 Double Unders
10 Wall Balls
5 Pull-ups
10 Double Unders

Post Time!
Scale as needed.		 9m 36s
Performed as RX
Toni Smith 10/24/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 19-24, 2015 Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups
Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.

Scale as needed!		 103 reps
Performed as RX
Toni Smith 10/21/2015 Premier Martial Arts/Grand River CrossFit 10/21/2015 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 22, 2014		 3m 43s
Performed as RX
Toni Smith 10/19/2015 Premier Martial Arts/Grand River CrossFit 10/19/2015 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
12 V-UPs

Post time!

LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 3m 41s
Workout Scaled
Toni Smith 10/17/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 13-17, 2015 20min AMRAP of:
10 Front Squats 65/45
15 Burpees
20 Double Unders

Post total rounds and reps!
LVL1M: 10min, air squats, single skips
LVL1: 15min, doubles
LVL2: triples
LVL3: RX'd		 9 rounds 20 reps
Performed as RX
Toni Smith 10/14/2015 Premier Martial Arts/Grand River CrossFit 10/14/2015 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.

LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 5m 36s
Performed as RX
Toni Smith 10/14/2015 Premier Martial Arts/Grand River CrossFit 10/14/2015 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.

LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 5m 31s
Performed as RX
Toni Smith 10/09/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 5-9, 2015 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		 8m 59s
Performed as RX
Toni Smith 09/28/2015 Premier Martial Arts/Grand River CrossFit 09/28/2015 4 rounds for time of:
6 SDHP 75/55lbs
8 Wall Balls 20/15lbs
10 V-sits

Post time!
LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 2m 54s
Performed as RX
Toni Smith 09/23/2015 Premier Martial Arts/Grand River CrossFit Prize WOD for Sept 21-26,2015 Nyree's Happy Birthday WOD

Buy in:
40 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders
Cash out: 400m Run

Post time!
LVL1M: No Burpees, Front Squat light weight,DB Swings, Single Skips
LVL1: 75/45lbs, Triple Skips
LVL2: 85/55lbs
LVL3: RX'd 		19m 54s
Performed as RX
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