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Athlete Date Sort Location Workout Name Description Results
Toni Smith 09/15/2015 Premier Martial Arts/Grand River CrossFit 09/15/2015 Three Position Power Snatch
3-3-3-3-3-3

Each rep consists of Hang, knee & floor Position power snatch.

Post heaviest load!
 75 lbs
Performed as RX
Toni Smith 09/08/2015 Premier Martial Arts/Grand River CrossFit 09/08/2015 4 Rounds for Time of:
250m Row
Burpees for the length of time it takes to row.

Score is total number of burpees.
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: Rx'd		 88 reps
Performed as RX
Toni Smith 09/03/2015 Premier Martial Arts/Grand River CrossFit 09/03/2015 Time trial
Run or Row 2000m

Post time!		 9m 36s
Performed as RX
Toni Smith 09/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 31-Sept 3, 2015 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Walking Lunge 95/65lbs
Push Jerk

Post Time:
LVL1M: light weight
LVL1: 75/45lbs
LVL2: RXd
LVL3: 105/75lbs		 9m 11s
Performed as RX
Toni Smith 08/29/2015 Premier Martial Arts/Grand River CrossFit Prize WOD Aug 24-29, 2015 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 V-sits
10 Bent Rows 65/45

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks.
Scale as needed.
Compare to August 9, 2014
 13m 36s
Performed as RX
Toni Smith 08/24/2015 Premier Martial Arts/Grand River CrossFit 08/24/2015 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd


 9 rounds 0 reps
Performed as RX
Toni Smith 08/24/2015 Premier Martial Arts/Grand River CrossFit 08/24/2015 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd


 9 rounds 0 reps
Performed as RX
Toni Smith 08/17/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 Row 25-20-15-10-5 calories
Double unders 50-40-30-20-10

Post time!
LVL1M: 15-5, 10-30, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 9m 25s
Performed as RX
Toni Smith 07/29/2015 Premier Martial Arts/Grand River CrossFit 07/29/2015 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/155lbs

LVL1M: 2 rounds, single skips, light weight on all.
LVL1: 3 rounds, double skips, 25/15lbs, 155/115lbs
LVL2: Triple skips
LVL3:RX'd		 5m 25s
Workout Scaled
Toni Smith 07/28/2015 Premier Martial Arts/Grand River CrossFit 07/28/2015 Squat Clean
5-5-5-5-5

Post heaviest load!		 95 lbs
Performed as RX
Toni Smith 07/27/2015 Premier Martial Arts/Grand River CrossFit 07/27/2015 Tabata Wall Balls 20/15lbs
3min Break
2min Max Rep Burpees

Post total reps added together!
Scale as needed!		 123 reps
Performed as RX
Toni Smith 07/20/2015 Premier Martial Arts/Grand River CrossFit 07/20/2015 10min AMRAP of:
10 Box Jumps 24"/20"
15 Sit-ups

Post rounds and reps!
LVL1M: 5min, 20"16"
LVL1: 8min, 20"/16"
LVL2: 24"/20" Step ups
LVL3: RX'd no step ups
 10 rounds 18 reps
Performed as RX
Toni Smith 07/13/2015 Premier Martial Arts/Grand River CrossFit 07/13/2015 Snatch & Burpee Ladder
1-1-2-2-3-3 etc for 8min
Power Snatch 75/45lbs
Burpees

Add 1 Snatch and 1 Burpee each round for 8min.
Post total reps.
LVL1M: Ground to Overhead, light weight, 5min
LVL1: Ground to Overhead 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 122 reps
Performed as RX
Toni Smith 07/07/2015 Premier Martial Arts/Grand River CrossFit 07/07/2015 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Toni Smith 07/06/2015 Premier Martial Arts/Grand River CrossFit 07/06/2015 10min AMRAP of:
5 Power cleans 95/65
10 Pistols/Alternating
15 Double unders

Post rounds & reps!
LVL1M: 5min. light weight, squats, single skips
LVL1: 8min, 75/45lbs, mod. pistols, double skips
LVL2: 85/55lbs, mod. pistols, triple skips
LVL3: RX'd 		7 rounds 8 reps
Performed as RX
Toni Smith 06/29/2015 Premier Martial Arts/Grand River CrossFit 06/29/2015 10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups


Post rounds & reps!
LVL1M: back squats, light weight, mod pull-ups
LVL1: 45/25lbs, mod pull-ups
LVL2: 55/35lbs, mod pull-ups
LVL3: RX'd		 10 rounds 6 reps
Performed as RX
Toni Smith 06/23/2015 Premier Martial Arts/Grand River CrossFit 06/23/2015 Front Squat
5-5-3-3-1

Post heaviest load!
 115 lbs
Performed as RX
Toni Smith 06/22/2015 Premier Martial Arts/Grand River CrossFit 06/22/2015 3 rounds for time of:
5 Floor Press @ 50% BW
10 Hang Power cleans @ 50% BW
15 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds light weight
LVL1: 30% body weight
LVL2: 40% body weight
LVL3: RX'd		 3m 54s
Performed as RX
Toni Smith 06/20/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 15-20, 2015 Helen
3 rounds for time:
400m Run
21 kettle bell swings 50/35lbs
12 Pull-ups

Post time!
Scale as needed.
 10m 04s
Performed as RX
Toni Smith 06/15/2015 Premier Martial Arts/Grand River CrossFit 06/15/2015 Baseline from Hell
5 rounds, 3min Rest between
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Post time including breaks

LVL1M: 2 rounds, mod. pull-ups
LVL1: 3 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 34m 14s
Performed as RX
Toni Smith 06/08/2015 Premier Martial Arts/Grand River CrossFit 06/08/2015 6 rounds for time
15 Push-ups
200m Run or Row

Post time!
LVL1M: 3 rounds, mod. push-ups
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd
 8m 43s
Performed as RX
Toni Smith 06/05/2015 Premier Martial Arts/Grand River CrossFit 06/05/2015 2 rounds for time of:
500m Row
30 Thrusters 65/45lbs
30 Sit-ups

Post time!
LVL1M: 250m, 15 reps each, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd
 9m 20s
Performed as RX
Toni Smith 06/03/2015 Premier Martial Arts/Grand River CrossFit 06/03/2015 4 rounds for time
10 Box Jumps 24/20"
20 Single Arm DB Snatch Alternating 45/25lbs
30 Sit-ups

Post time!
LVL1M: 2rounds, light weight
LVL1: 3 rounds, 35/15lbs
LVL2: 40/20lbs
LVL3: RX'd		 8m 50s
Performed as RX
Toni Smith 05/30/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 25-30, 2015 "Loaded"
Using the Deadlift Select a load and complete as many reps as necessary to complete the required load:
Men 8000lbs
Women 6000lbs
Once initial load has been set changes cannot be made. Complete reps until goal load is acquired.

Post Time!
LVL1M: 4000/2500lbs
LVL1: 5500/3500lbs
LVL2: 7000/5000lbs
LVL3: RX'd
 2m 16s
Performed as RX
Toni Smith 05/15/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 11-15, 2015 Rowing Cindy
20min AMRAP of:
15 Calorie Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds, reps/calories. Scale as needed. 		9 rounds 15 reps
Performed as RX
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