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Athlete Date Sort Location Workout Name Description Results
Toni Smith 02/11/2015 Premier Martial Arts/Grand River CrossFit 02/11/2015 2 Rounds
40 Sit-ups
30 Knees to Chest
20 DB Thrusters 35/20lbs
10 KB Swings 50/35lbs

Post time!
LVL1M: 1 round, hang knee raise, light weight
LVL1: Hang knee raise, 30/15lbs, 45/30lbs
LVL2: RX'd
LVL3: RX'd
 6m 10s
Performed as RX
Toni Smith 02/09/2015 Premier Martial Arts/Grand River CrossFit 02/09/2015 12min AMRAP of:
6 Power Cleans 115/75lbs
9 Toes to bar

Post rounds & reps!
LVL1M: 6min, light weight, hang knee raise
LVL1: 10min 85/55lbs, hang knee raise
LVL2: 105/65lbs, knees to elbows
LVL3: RX'd
 9 rounds 10 reps
Performed as RX
Toni Smith 02/07/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 2 - 7, 2015 For Time:
Buy In: 75 Double Unders
5 Rounds of:
100m Row
10 Burpees
10 Pull-ups
Cash Out: 100 Squats

Post time!
LVL1M: Single skips, 3 rounds,mod. pull-ups
LVL1: Double skips, mod. pull-ups
LVL2: Triple skips, mod. pull-ups
LVL3: RX'd 		12m 40s
Performed as RX
Toni Smith 02/05/2015 Premier Martial Arts/Grand River CrossFit 02/05/2015 Run or Row 2500m/1.55miles
Post time!

Scale as needed.
 13m 26s
Performed as RX
Toni Smith 01/24/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 19-24, 2015 "Grace"

30 Clean & Jerk 135/85lbs

Post time!

Scale as needed!
 5m 58s
Performed as RX
Toni Smith 01/24/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 19-24, 2015 "Grace"

30 Clean & Jerk 135/85lbs

Post time!

Scale as needed!
 5m 58s
Performed as RX
Toni Smith 01/19/2015 Premier Martial Arts/Grand River CrossFit 01/19/2014 4 rounds for time of:
10 Squat cleans 95/65lbs
10 Push-ups

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 5m 58s
Performed as RX
Toni Smith 01/14/2015 Premier Martial Arts/Grand River CrossFit 01/14/2015 5 rounds for time:
6 Parallette Push-ups
6 Burpees over hurdle
6 Atomic Sit-ups 35/25lbs

Post time!
LVL1M: 3 rounds, standard push-ups, standard burpees, sit-ups
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd
Compare to Jan 18, 2014		 7m 07s
Performed as RX
Toni Smith 01/12/2015 Premier Martial Arts/Grand River CrossFit 01/12/2015 10min AMRAP of:
5 Push Jerks @ 80% of Shoulder Press 1RM
12 Squats with above weight

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd		 12 rounds 10 reps
Performed as RX
Toni Smith 01/10/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 5-10, 2015 15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups

Post rounds and reps!
LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
Compare to Jan 25, 2014		 21 rounds 1 reps
Performed as RX
Toni Smith 01/07/2015 Premier Martial Arts/Grand River CrossFit 01/07/2015 For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/25lbs
10 Box Jumps

LVL1M: 25 WB's, 20 Double Skips,15KB Swings(35lbs/20lbs),10 Lunges(25lbs/15lbs), 5 Box Jumps(20"/16")
LVL1: Triple Skips
LVL2: RX'd
LVL3: RX'd + 28"/24"		 5m 26s
Performed as RX
Toni Smith 01/02/2015 Premier Martial Arts/Grand River CrossFit 01/02/2015 7 rounds for time
7 Sumo-deadlift highpulls 75/55lbs
7 Push-ups
7 V-sits

Post time!
LVL1M: 3 rounds, light weight, sit-ups
LVL1: 5 rounds, 65/45lbs
LVL2: RX'd
LVL3: RX'd
 4m 23s
Performed as RX
Toni Smith 12/29/2014 Premier Martial Arts/Grand River CrossFit 12/29/2014 For Time:
2000m Row
EMOM do 8 push-ups

Post time!
Scale as Needed.
 10m 57s
Performed as RX
Toni Smith 12/23/2014 Premier Martial Arts/Grand River CrossFit 12/23/2014 2x4min AMRAP's of:
30 Double Unders
20 Pull-ups
10 sit-ups
1min Break between AMRAP's

Post total reps added together!
LVL1M: 2min each, 15, 10, 5 reps, mod. pull-ups,single skips
LVL1: 3min each, 20, 15, 7 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd		 257 reps
Performed as RX
Toni Smith 12/23/2014 Premier Martial Arts/Grand River CrossFit 12/23/2014 2x4min AMRAP's of:
30 Double Unders
20 Pull-ups
10 sit-ups
1min Break between AMRAP's

Post total reps added together!
LVL1M: 2min each, 15, 10, 5 reps, mod. pull-ups,single skips
LVL1: 3min each, 20, 15, 7 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd		 257 reps
Performed as RX
Toni Smith 12/22/2014 Premier Martial Arts/Grand River CrossFit 12/22/2014 For Time:
Row 1200m
10 Wall Balls
Row 800m
20 Wall Balls
Row 400m
30 Wall Balls

Post Time!
LVL1M: 600m, 400m, 200m| 5, 10, 15 reps
LVL1: 900m, 600m, 300m| Full reps
LVL2: RX'd
LVL3: RX'd		 13m 32s
Performed as RX
Toni Smith 12/17/2014 Premier Martial Arts/Grand River CrossFit 12/17/2014 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.

LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd		 126 reps
Performed as RX
Toni Smith 12/16/2014 Premier Martial Arts/Grand River CrossFit 12/16/2014 Deadlift
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 185 lbs
Performed as RX
Toni Smith 12/13/2014 Premier Martial Arts/Grand River CrossFit 12/13/2014 Every minute on the minute for max rounds
1 Thruster 95/65lbs
5 Pull-ups
Add 1 thruster each minute until failure

Post total rounds and reps!		 11 rounds 5 reps
Performed as RX
Toni Smith 12/10/2014 Premier Martial Arts/Grand River CrossFit 12/10/2014 8min AMRAP of:
1 Rope Climb
5 Burpees
10 Box Jumps 24/20

Post rounds & reps!
LVL1M: 5min, mod rope climb,20"/16"
LVL1: mod. rope climb, 20/16"
LVL2: Mod. rope climb
LVL3: RX'd		 6 rounds 0 reps
Performed as RX
Toni Smith 12/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 1-6, 2014 Anna
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd 		7 rounds 29 reps
Workout Scaled
Toni Smith 12/01/2014 Premier Martial Arts/Grand River CrossFit 12/01/2014 5 rounds
20 Sit-ups
5 Push Jerk 115/75lbs

Post time1
LVL1M: 3 rounds, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 3m 53s
Performed as RX
Toni Smith 11/29/2014 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 318 reps
Performed as RX
Toni Smith 11/26/2014 Premier Martial Arts/Grand River CrossFit 11/26/2014 4 rounds for Time:
500m Row
5 HSPU's
5 Power Cleans 135/85lbs

Post time!
LVL1: 2 rounds, 300m row, mod. push-ups, light weight
LVL1: 3 rounds, mod. push-ups, 95/55lbs
LVL2: mod. push-ups, 115/75lbs
LVL3: RX'd		 11m 51s
Performed as RX
Toni Smith 11/25/2014 Premier Martial Arts/Grand River CrossFit 11/25/2014 Push Jerk
5-5-5-5-5

Post heaviest load.
 100 lbs
Performed as RX
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