Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Toni Smith 11/24/2014 Premier Martial Arts/Grand River CrossFit 11/24/2014 4 rounds for Time:
10 KB Swings 50/35lbs
10 Burpees

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 3m 32s
Performed as RX
Toni Smith 11/22/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 17-22, 2014 For Time:
25 Burpees
25 Power cleans 115/75lbs
25 Burpees
EMOM do 7 Wall Balls 20/15lbs

Post time!
LVL1M: 15reps each, light weight
LVL1: 20reps each, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 5m 53s
Performed as RX
Toni Smith 11/20/2014 Premier Martial Arts/Grand River CrossFit 11/20/2014 4 Rounds
1min Row for Calories
1min Double Unders
30sec Rest between rounds.

Post total reps & calories added together!
LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: triple skips
LVL3: RX'd
 209 reps
Performed as RX
Toni Smith 11/20/2014 Premier Martial Arts/Grand River CrossFit 11/20/2014 4 Rounds
1min Row for Calories
1min Double Unders
30sec Rest between rounds.

Post total reps & calories added together!
LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: triple skips
LVL3: RX'd
 207 reps
Performed as RX
Toni Smith 11/18/2014 Premier Martial Arts/Grand River CrossFit 11/18/2014 Thrusters
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 100 lbs
Performed as RX
Toni Smith 11/18/2014 Premier Martial Arts/Grand River CrossFit 11/18/2014 Thrusters
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 100 lbs
Performed as RX
Toni Smith 11/15/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 10-15, 2014 "Christine"
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps 24"/20"

Post time!
LVL1M: 2 rounds, light weight, 20"/16"
LVL1: 60% bodyweight, 20"/16"
LVL2: 75% Bodyweight,
LVL3: RX'd		 12m 09s
Performed as RX
Toni Smith 11/10/2014 Premier Martial Arts/Grand River CrossFit 11/10/2014 4 rounds
1 minute Row (calories)
1 minute Sit-ups

Rest 30sec between rounds, total reps and calories = score
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3 RX'd 		210 reps
Performed as RX
Toni Smith 11/05/2014 Premier Martial Arts/Grand River CrossFit 11/05/2014 100 Squats for Time!
Every minute do 5 Burpees
Workout starts with 5 Burpees!

Post time!
LVL1M: 50 squats
LVL1: 75 squats
LVL2: RX'd
LVL3: RX'd 		1m 55s
Performed as RX
Toni Smith 11/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 27-Nov 1, 2014 For Time:
21 Burpees
21 KB Swings 50/35lbs
21 Pull-ups
21 Box Jumps 24/20
21 Burpees

Post time!
LVL1M: 11 reps each, light weight, mod pull-ups, 20"/16"
LVL1: 40/25lbs, 20"/16", mod. pull-ups
LVL2: 45/30lbs, mod. pull-ups
LVL3: RX'd		 5m 14s
Performed as RX
Toni Smith 10/25/2014 Premier Martial Arts/Grand River CrossFit Prize WOD October 20-25, 2014 JACKIE
1000m Row
50 Thrusters 45lbs
30 Pull-ups

Post time!
LVL1M: 500m row, 25 thrusters(light weight) 15 mod. pull-ups
LVL1: 35lbs, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 9m 03s
Performed as RX
Toni Smith 10/24/2014 Premier Martial Arts/Grand River CrossFit 10/24/2014 4 Rounds for Time:
10 Wall Balls 20/15lbs
10 Kettlebell Swings 50/35lbs
10 Burpees

LVL1M: 2 rounds, low targets, light weight
LVL1: 3 rounds, low targets
LVL2: RX'd
LVL3: RX'd 		5m 11s
Performed as RX
Toni Smith 10/22/2014 Premier Martial Arts/Grand River CrossFit 10/22/2014 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd 		4m 07s
Performed as RX
Toni Smith 10/18/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 14-18, 2014 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs

LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24" 		6m 15s
Performed as RX
Toni Smith 10/16/2014 Premier Martial Arts/Grand River CrossFit 10/16/2014 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Toni Smith 10/15/2014 Premier Martial Arts/Grand River CrossFit 10/15/2014 4 rounds for time:
10 Calorie Row
10 Wall Balls 20lbs

Post Time!
Scale as needed.
 4m 27s
Performed as RX
Toni Smith 10/14/2014 Premier Martial Arts/Grand River CrossFit 10/14/2014 7 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 3 rounds, light weight
LVL1: 5 rounds, 115/75lbs
LVL2: 125/85lbs
LVL3: RX'd		 6m 25s
Performed as RX
Toni Smith 10/10/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 6-10, 2014 For Time:
Every minute on the minute do 5 Toes to Bar
100 Kettle Bell Swings 50/35lbs

Post time:
LVL1M: 50 KB swings, light weight, hang knee raise
LVL1: 75 Kb swings, 40/25lbs, hang knee raise
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 4m 48s
Performed as RX
Toni Smith 10/06/2014 Premier Martial Arts/Grand River CrossFit 10/06/2014 10min AMRAP:
10 Pull-ups
20 Squats
30 Double Unders

Post rounds & reps!
LVL1M: 5min, mod pull-ups, single skips
LVL1: 8min, mod pull-ups, double skips
LVL2: Mod pull-ups, triple skips
LVL3: RX'd		 5 rounds 44 reps
Performed as RX
Toni Smith 10/04/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 29-Oct 4, 2014 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!
LVL1M: 20-10 reps, mod pull-ups, single skips
LVL1: 30-10 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd
 10m 56s
Performed as RX
Toni Smith 10/03/2014 Premier Martial Arts/Grand River CrossFit 10/03/2014 4 rounds for time:
4 Single Arm DB Hang Clean & Jerk 35/20lbs
6 Box Jumps 24/20
8 Push-ups

Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs
LVL3: RX'd		 3m 30s
Performed as RX
Toni Smith 09/29/2014 Premier Martial Arts/Grand River CrossFit 09/29/2014 3 rounds for time:
6 Handstand Push-ups
8 Pistol Squats (Alternating)
10 Pull-ups

Post time!
Scale as needed.
 3m 20s
Performed as RX
Toni Smith 09/27/2014 Premier Martial Arts/Grand River CrossFit Prize WOD#1 Sept 22-27, 2014 Prize WOD#1
This WOD must be completed first.
7min
Wall Balls for max reps 20lbs/15lbs
EMOM 5 Deadlifts 185/115lbs

Score is the number of wall balls.
Once the 7min are finished move directly to the next WOD!
Scale as needed!		 100 reps
Performed as RX
Toni Smith 09/27/2014 Premier Martial Arts/Grand River CrossFit Prize WOD#2 Sept 22-27, 2014 Prize WOD#2
To be completed immediately after WOD#1.
10min AMRAP of:
35 Unbroken Double Unders
10 Unbroken Overhead Squats with 2sec pause at bottom 45/35lbs

Score is number of rounds and reps.

6 rounds 2 reps
Workout Scaled
Toni Smith 09/22/2014 Premier Martial Arts/Grand River CrossFit 09/22/2014 Buy In: 800m Row
followed by 3 rounds of
5 Power Snatches 95/65lbs
10 Pull-ups
15 Squats
Cash Out: 100 Double Unders

Post Time!
LVL1M: 400m, 2 rounds, light weight, mod. pull-ups, singel skips
LVL1: 75/45lbs, mod. pull-ups, double skips
LVL2: 85/55lbs, mod. pull-ups, triple skips
LVL3: RX'd		 10m 11s
Performed as RX
Previous 1...232425262728293031...37Next