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Athlete	Date	Location	Workout Name	Description	Results
Toni Smith	05/08/2015	Premier Martial Arts/Grand River CrossFit	05/08/2015	8 rounds for max reps 20 seconds Hang power clean 95/65 Rest 10 seconds 20 seconds Push press 95/65 Rest 10 seconds Post total reps! LVL1M: light weight, 4 rounds LVL1: 6 rounds, 75/45lbs LVL2: 85/55lbs LVL3: RX'd	113 reps Performed as RX
Toni Smith	04/28/2015	Premier Martial Arts/Grand River CrossFit	04/28/2015	Front Squat 5-5-5-5-5 Post heaviest load!	110 lbs Performed as RX
Toni Smith	04/21/2015	Premier Martial Arts/Grand River CrossFit	04/21/2015	Hang Power Snatch 5-5-5-5-5 Post heaviest load!	75 lbs Performed as RX
Toni Smith	04/18/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Apr 13-18, 2015	This workout is worth 10 bonus points for the "Cut the Crap Challenge"! 10min Time Cap 400m Run 50 Back Squats 95/65lbs 40 Deadlifts 95/65lbs 30 Power Cleans 95/65lbs Row for Max Calories Score is total # reps/calories! Scale as needed.	152 reps Performed as RX
Toni Smith	04/06/2015	Premier Martial Arts/Grand River CrossFit	04/06/2015	4 rounds for time: 8 KB Swings 50/35lbs 8 Box Jumps 24/20 8 Walking Lunges 8 Toes to Bar Post time! LVL1M: 2 rounds, light weight, 20"/16", hang knee LVL1: 3 rounds, 40/25lbs, 20/16", hang knee LVL2: 45/30lbs, knees to chest LVL3: RX'd	5m 25s Performed as RX
Toni Smith	04/01/2015	Premier Martial Arts/Grand River CrossFit	04/01/2015	10min AMRAP 7 Push press 95/65lbs 7 Push-ups 7 Pull-ups Post rounds and reps! LVL1M: 6min, light weight LVL1: 8min, 75/45lbs LVL2: 85/55lbs LVL3: RX'd	8 rounds 16 reps Performed as RX
Toni Smith	03/31/2015	Premier Martial Arts/Grand River CrossFit	03/31/2015	Front Squat 5-5-5-5-5 Post heaviest load!	110 lbs Performed as RX
Toni Smith	03/30/2015	Premier Martial Arts/Grand River CrossFit	03/30/2015	5 Rounds for Time of: 200m Row 5 Back squats 135/95lbs LVL1M: 3 rounds, light weight LVL1: 4 rounds, 95/65lbs LVL2: 115/75lbs LVL3: RX'd	6m 33s Performed as RX
Toni Smith	03/28/2015	Premier Martial Arts/Grand River CrossFit	Prize WOD March 23-28, 2015	8min Time Cap of: 25 Box jumps @ 20/16 25 Box Jumps @ 24/20 25 Push-up 25 Sit-ups With time left Max rep wall balls Post total reps! Scale as needed.	190 reps Performed as RX
Toni Smith	03/26/2015	Premier Martial Arts/Grand River CrossFit	03/26/2015	3000m Time Trial Run or Row Scale as needed. Post time!	13m 41s Performed as RX
Toni Smith	03/25/2015	Premier Martial Arts/Grand River CrossFit	03/25/2015	10min EMOM 5 Hang Power Snatch 75/45lbs 5 Med Ball Sit-up toss 20/15lbs Post total rounds! LVL1M: 5min, light weight LVL1: 8min, 55/25lbs, LVL2: 65/35lbs LVL3: RX'd	10 rounds 0 reps Performed as RX
Toni Smith	03/23/2015	Premier Martial Arts/Grand River CrossFit	03/23/2015	6 rounds for Time: 5 Chest to Bar Pull-ups 10 Wall Balls 20/15lbs 15 Sit-ups Post time! LVL1M: 3 rounds, mod. pull-ups LVL1: 4 rounds, mod. pull-ups LVL2: Mod. pull-ups LVL3: RX'd	6m 44s Performed as RX
Toni Smith	03/20/2015	Premier Martial Arts/Grand River CrossFit	03/20/2015	7min AMRAP: 7 KB SDHP 50/35lbs 7 V-sits Post rounds and reps! LVL1M: light weight, sit-ups LVL1: 35/20lbs, sit-ups LVL2: 45/30lbs LVL3: RX'd	15 rounds 0 reps Performed as RX
Toni Smith	03/09/2015	Premier Martial Arts/Grand River CrossFit	03/09/2015	15min AMRAP 20 Air Squats 20/15 Calorie Row Post rounds and reps! LVL1M: 7min, LVL1: 12min LVL2: RX'd LVL3: RX'd	8 rounds 28 reps Performed as RX
Toni Smith	03/07/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week March 2-7, 2015	12-9-6-3-6-9-12 reps of: Deadlifts @ Body weight Push Ups OH Walking Lunges 45/25lbs Post time! Scale as needed.	6m 36s Performed as RX
Toni Smith	03/04/2015	Premier Martial Arts/Grand River CrossFit	03/04/2015	For Time 500m Row 21 OH Squats 65/45lbs 21 Pull-ups Post time! LVL1M: 250m, 10 OHS with Dowel, mod. pull-ups LVL1: 45/25lbs, mod. pull-ups LVL2: 55/35lbs, mod. pull-ups LVL3: RX'd	4m 08s Performed as RX
Toni Smith	03/03/2015	Premier Martial Arts/Grand River CrossFit	03/03/2015	Front Squat 5-5-5-5-5 Post heaviest load!	115 lbs Performed as RX
Toni Smith	02/28/2015	Premier Martial Arts/Grand River CrossFit	Prize WOD February 23-28, 2015	15min Time Cap 100 Burpees 200 Double unders 800m Run With time left, row for calories. Score is total number of reps/meters/calories completed. Scale as needed!	734 reps Performed as RX
Toni Smith	02/27/2015	Premier Martial Arts/Grand River CrossFit	02/27/2015	21-15-9 reps of: Deadlift @ 65% of 1RM Pull-ups Post time! LVL1M: light weight, mod. pull-ups LVL1: 40% 1RM LVL2: 55% 1RM LVL3: RX'd	5m 06s Performed as RX
Toni Smith	02/25/2015	Premier Martial Arts/Grand River CrossFit	02/25/2015	10min AMRAP of: 10 Wall Balls 20/15lbs 10 KB Swings 50/35lbs Post rounds and reps1 LVL1M: 5min, light weight LVL1: 8min, 40/25lbs LVL2: 45/30lbs LVL3: RX'd	11 rounds 14 reps Performed as RX
Toni Smith	02/24/2015	Premier Martial Arts/Grand River CrossFit	02/24/2015	Power Snatch 5-5-5-5-5 Post heaviest load!	85 lbs Performed as RX
Toni Smith	02/23/2015	Premier Martial Arts/Grand River CrossFit	02/23/2015	10-8-6-4-2 reps of: DB Squat Clean 35/20lbs Sit-ups Post time! LVL1M: light weight LVL1: 25/10lbs LVL2: 30/15lbs LVL3: RX'd	2m 23s Performed as RX
Toni Smith	02/21/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Feb 17-21, 2015	Death by Back Squat 1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM. Use Body weight! Post total rounds/minutes. Scale as needed!	10 rounds 8 reps Performed as RX
Toni Smith	02/18/2015	Premier Martial Arts/Grand River CrossFit	02/18/2015	Push Press 3-3-3-3-3-3-3 Post heaviest load!	95 lbs Performed as RX
Toni Smith	02/12/2015	Premier Martial Arts/Grand River CrossFit	None	Row 200 calories. Post time! Scale as needed!	16m 00s Performed as RX

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