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Athlete Date Sort Location Workout Name Description Results
Toni Smith 09/19/2014 Premier Martial Arts/Grand River CrossFit 09/19/2014 7 minute AMRAP
7 push press 75/45
7 Kettlebell swings 50/35
7 burpee box overs 24/20

Post rounds and reps!
LVL1M: light weight, no box over burpees
LVL1: 55/25lbs, 40/25lbs, 20"/16"
LVL2: 65/35lbs, 45/30lbs
LVL3: RX'd		 5 rounds 1 reps
Performed as RX
Toni Smith 09/17/2014 Premier Martial Arts/Grand River CrossFit 09/17/2014 3 rounds for time of:
5 Deadlifts 225/155lbs
50 Double Unders
20 Push-ups

Post time!
LVL1M: light weight, single skips,
LVL1: 185/115lbs, double skips
LVL2: 205/135lbs, triple skips
LVL3: RX'd		 5m 32s
Performed as RX
Toni Smith 09/15/2014 Premier Martial Arts/Grand River CrossFit 09/15/2014 EMOM for 10min of
3 squat cleans 95/65lbs
5 burpees

Post total rounds! 10 is perfect score.
LVL1M: 6min, Power cleans, light weight
LVL1: 8min, Power cleans, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd + 115/85lbs
 10 rounds 0 reps
Performed as RX
Toni Smith 09/10/2014 Premier Martial Arts/Grand River CrossFit 09/10/2014 6 rounds for time of:
10 Kettle bell swings 50/35
200m Run or Row

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 7m 56s
Performed as RX
Toni Smith 09/08/2014 Premier Martial Arts/Grand River CrossFit 09/08/2014 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (Body weight)
Push-ups
Squats

Post Time!
LVL1M: 5-1 reps, light weight
LVL1M: 8-1 reps, 65% Body weight
LVL2: 75% Body weight,
LVL3: RX'd		 5m 30s
Performed as RX
Toni Smith 09/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 2-6, 2014 For Time!
21-15-9 reps
KB Swings 50/35lbs
Pull-ups

Post time!
LVL1M: light weight, mod pull-ups
LVL1: 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 3m 58s
Performed as RX
Toni Smith 09/03/2014 Premier Martial Arts/Grand River CrossFit 09/03/2014 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time!
LVL1M: no weight lunges, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 35/15lbs
LVL3: RX'd		 2m 51s
Performed as RX
Toni Smith 09/02/2014 Premier Martial Arts/Grand River CrossFit 09/02/2014 5min AMRAP Ladder
1,1,2,2,3,3,etc.
Box Jumps 24/20
Wall Balls 20/15lbs

Score is total number of reps.
LVL1M; 20/16, Red & Yellow Targets
LVL1: Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd + 28/24 		99 reps
Performed as RX
Toni Smith 08/27/2014 Premier Martial Arts/Grand River CrossFit 08/27/2014 Card Workout for time.
Diamonds = Push-ups
Hearts = Kettlebell swings 50/35lbs
Spades = Double Unders
Clubs= V-sits
Jokers = 10 Burpees

Post time!
LVL1M: Half Deck, light weight, single skips, sit-ups
LVL1: 40/25lbs, double skips
LVL2: 45/30lbs, triple skips
LVL3: RX'd		 16m 27s
Performed as RX
Toni Smith 08/25/2014 Premier Martial Arts/Grand River CrossFit 08/25/2014 8min AMRAP of:
5 Thrusters 95/65lbs
5 Pull-ups

Post rounds and reps.
LVL1M: 5min, light weight, mod pull-ups
LVL1: 6min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod. pull-ups
LVL3: RX'd		 12 rounds 2 reps
Workout Scaled
Toni Smith 08/21/2014 Premier Martial Arts/Grand River CrossFit Tabatas Set timer for 8 rounds of 20sec on and 10 sec off. This is a total of 4min per exercise. Complete each 4min set before moving on to the next.

Jumping Jacks
Push-ups
Mountain Climbers
Leg Levers

Score is the total number reps for each exercise added together.		 644 reps
Performed as RX
Toni Smith 08/19/2014 Premier Martial Arts/Grand River CrossFit Leg Day 4 rounds for time of:
25 Lunges
50 Squats

Post time!
Scale as needed.
 8m 17s
Performed as RX
Toni Smith 08/18/2014 Premier Martial Arts/Grand River CrossFit Card Workout Use standard deck of cards. Work through whole deck. Face cards are 10 reps, Aces are 11 reps.
Hearts=Triceps Dips
Diamonds=Decline Push-ups
Spades=Leg Levers
Clubs=Step-ups
Jokers= 10 Burpee Tuck Jumps

Post Time!
Scale as needed.		 18m 21s
Performed as RX
Toni Smith 08/16/2014 Premier Martial Arts/Grand River CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
Scale as needed!		 42m 16s
Performed as RX
Toni Smith 07/29/2014 Premier Martial Arts/Grand River CrossFit 07/29/2014 Power Snatch
5-5-5-5-5

Post heaviest load!		 85ibs lbs
Performed as RX
Toni Smith 07/28/2014 Premier Martial Arts/Grand River CrossFit 07/28/2014 8min AMRAP of:
5 Deadlifts 185/115lbs
10 Wall Balls 20/15lbs
15 Double Unders

Post rounds & reps!
LVL1M: 5min light weight, single skips
LVL1: 6min, 155/95lbs, double skips
LVL2: 165/105lbs, triple skips
LVL3: RX'd
 7 rounds 12 reps
Performed as RX
Toni Smith 07/21/2014 Premier Martial Arts/Grand River CrossFit 07/21/2014 4 rounds for time:
400m Run
10 Kettle Bell Swings 50/35lbs
10 Push-ups

Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
compare to July 16, 2013		 9m 37s
Performed as RX
Toni Smith 07/19/2014 Premier Martial Arts/Grand River CrossFit Summer Throwdown Workout #4 Throwdown Workout #4
21-15-9 reps of
Deadlifts 225/155 (185/95lbs scaled)
KB Swings 50/35lbs (40/25lbs)

Post time!
 6m 25s
Performed as RX
Toni Smith 07/18/2014 Premier Martial Arts/Grand River CrossFit 07/18/2014 10-9-8-7-6-5-4-3-2-1 reps of
Wall Balls
Box Jumps 24"/20"
Sit-ups

Post time!
LVL1M: 6-1 reps, low target, 20"/16",
LVL1: 8-1 reps, low target, 20" 16"
LVL2: RX'd
LVL3: RX'd		 6m 09s
Performed as RX
Toni Smith 07/12/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #3 As many reps as possible in 8min of:
50 Box Jumps/Step Ups 24/20"(20/16")
25 Push-ups (Mod. push-ups)
50 Walking Lunge steps
25 V-sits (sit-ups)
50 Wall Balls 20/15lbs(low targets)
25 Burpees

If you finish all reps with time left start again at beginning.
Post total reps!
 218 reps
Performed as RX
Toni Smith 07/09/2014 Premier Martial Arts/Grand River CrossFit 07/09/2014 5x3min AMRAPS, 1min Break between
3 Power cleans 115/75lbs
6 Pull-ups
9 Sit-ups

Post total reps from all rounds!
LVL1M 3x3min, light weight, mod pull-ups
LVL1: 4x3min, 95/55lbs, mod pull-ups
LVL2: 105/65lbs, mod pull-ups
LvL3: RX'd		 326 reps
Performed as RX
Toni Smith 07/07/2014 Premier Martial Arts/Grand River CrossFit 07/07/2014 3 rounds for time:
500m Row
10 Kettle bell swings 50/35lbs
10 V-sits

Post time!
LVL1M: 2 rounds,250m, light weight, sit-ups
LVL1: 3 rounds, 400m, 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd		 9m 04s
Performed as RX
Toni Smith 07/05/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #2 "The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press		 0 rounds 57 reps
Performed as RX
Toni Smith 07/04/2014 Premier Martial Arts/Grand River CrossFit 07/04/2014 5 rounds for time of:
10 Box Jumps 24/20
10 Toes to Bar

Post time!
LVL1M: 3 rounds, 20"/16", Hang knee raise
LVL1: 4 rounds, 20"/16", Hang knee raise
LVL2: Knees to chest
LVL3: RX'd
 4m 51s
Performed as RX
Toni Smith 07/01/2014 Premier Martial Arts/Grand River CrossFit 07/01/2014 7min AMRAP of:
7 Hand Release Push-ups
7 Wall Balls 20lbs/15lbs

Post rounds & reps!
LVL1M: 5min, mod. push-ups, low targets
LVL1: Mod. push-ups, low targets
LVL2: RX'd
LVL3: RX'd		 12 rounds 3 reps
Performed as RX
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