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Athlete Date Sort Location Workout Name Description Results
Toni Smith 06/28/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 23-28, 2014 For Time:
100 Walking Lunge Steps
75 Jumping Jacks
50 Squat Jumps
25 Pull-ups
50 Push-ups
75 sit-ups
100 Squats

Post time!
LVL1M: Half reps, mod pull-ups
LVL1: 75, 55,37,18,37,55,75 reps, mod pull-ups.
LVL2: mod. pull-ups
LVL3: RX'd
12m 35s
Performed as RX
Toni Smith 06/27/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #1 4 Rounds for Time of:
400m Run (200m scaled)
20 SDHP 75/55lbs (55/35lbs scaled)
20 Air Squats

Post time!
12m 28s
Performed as RX
Toni Smith 06/24/2014 Premier Martial Arts/Grand River CrossFit 06/24/2014 Deadlift
3-3-3-3-3-3-3

Post heaviest load.
165 lbs
Performed as RX
Toni Smith 06/23/2014 Premier Martial Arts/Grand River CrossFit 06/23/2014 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
LVL1M: 25 & 12 reps each, single skips, sit-ups
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
8m 35s
Performed as RX
Toni Smith 06/21/2014 Premier Martial Arts/Grand River CrossFit 06/21/2014 Vested Cindy
20min AMRAP with 20/10lbs Vest
5 Pull-ups
10 Push-ups
15 Squats

Post rounds & reps!
LVL1M: 10min, no weight, mod. pull-ups
LVL1M: 12min, no weight, mod. pull-ups
LVL2: 15min, weighted, mod. pull-ups
LVL3: RX'd
17 rounds 14 reps
Performed as RX
Toni Smith 06/20/2014 Premier Martial Arts/Grand River CrossFit 06/20/2014 10min AMRAP of:
5 DB Alt. Snatch 40/25lbs
7 V-sits
9 Squats

Post rounds and reps!
LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd
12 rounds 17 reps
Performed as RX
Toni Smith 06/18/2014 Premier Martial Arts/Grand River CrossFit 06/18/2014 5 Rounds for time of:
8 SDHP 75/55lbs
10 Push-press 75/55lbs
12 Sit-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
4m 59s
Performed as RX
Toni Smith 06/16/2014 Premier Martial Arts/Grand River CrossFit 06/16/2014 3 Rounds for time:
200m Row
5 Power Cleans 135/85lbs

Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd
3m 46s
Performed as RX
Toni Smith 06/14/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 9-14, 2014 3 X 5min AMRAPS/1min rest between
5 DB Thrusters 35/20lbs
10 Pull-ups

2nd Round sub Push-ups for Pull-ups
3rd Round sub Burpees for Push-ups

Score is all reps added together from 3 rounds
LVL1M: 2x5min, light weight, mod pull-ups
LVL1: 25/10lbs, mod. pull-ups
LVL2: 30/15lbs, mod. pull-ups
LVL3: RX'd
242 reps
Performed as RX
Toni Smith 06/11/2014 Premier Martial Arts/Grand River CrossFit 06/11/2014 4 rounds for time.
20 Overhead Walking Lunges 45/25lbs
10 Power Cleans 95/65lbs

Post time!
LVL1M: 2 rounds, No weight lunges, light weight cleans
LVL1: 3 rounds, 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: RX'd
3m 55s
Performed as RX
Toni Smith 06/10/2014 Premier Martial Arts/Grand River CrossFit 06/10/2014 Clean & Jerk
3-3-3-1-1
110 lbs
Performed as RX
Toni Smith 06/09/2014 Premier Martial Arts/Grand River CrossFit 06-09/2014 4 rounds of:
6 Push-press @ 80% of Strict press 1RM
9 Sit-ups
12 Squats

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 60%
LVL2: 70%
LVL3: RX'd
2m 18s
Performed as RX
Toni Smith 06/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 2-6th, 2014 10min AMRAP of:
10 Kettle bell Swings 50/35lb
10 Push-ups
10 Squats

Post rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
11 rounds 0 reps
Performed as RX
Toni Smith 06/04/2014 Premier Martial Arts/Grand River CrossFit 06/04/2014 4 rounds of:
10 Box Jumps 24/20
10 V-sits
10 Wall Balls 20/15lbs

Post time!
LVL1M: 2 rounds, 20"/16", sit-ups, low target
LVL1: 20"/16", sit-ups, low target
LVL2: RX'd
LVL3: RX'd
4m 38s
Performed as RX
Toni Smith 05/28/2014 Premier Martial Arts/Grand River CrossFit 05/28/2014 4 rounds of:
1min Rowing for Calories
30sec break
1min Power Snatch 95/65lbs
30sec break

Post total calories and snatches added together.

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
110 reps
Performed as RX
Toni Smith 05/27/2014 Premier Martial Arts/Grand River CrossFit 05/27/2014 Single Arm Dumbbell Snatch
5-5-5-5-5 each arm

Post heaviest load.
45 lbs
Performed as RX
Toni Smith 05/26/2014 Premier Martial Arts/Grand River CrossFit 05/26/2014 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post rounds & reps
LVL1M: 6min
LVL1: 8min
LVL2: RX'd
LVL3: RX'd
5 rounds 1 reps
Performed as RX
Toni Smith 05/24/2014 Premier Martial Arts/Grand River CrossFit Helen - Challenge of the Week May 19-24, 2014 Three rounds for time:
Run 400 meters
21 Kettlebell swings 50/35lbs
12 Pull-ups

Post time!
LVL1M: 200m run, 12 KB Swings light weight, 6 mod. pull-ups
LVL1: 40/25lbs, mod. pull-ups
LVL2: 45/30lbs, mod. pull-ups
LVL3: RX'd
10m 54s
Performed as RX
Toni Smith 05/23/2014 Premier Martial Arts/Grand River CrossFit 05/23/2014 Run 400m
20 Push-ups
Run 200m
20 Sit-ups
Run 200m
20 Burpees
Run 400
20 Squats

Post time!
LVL1M: 100m runs, 10 reps each
LVL1: 200m runs
LVL2: RX'd
LVL3: RX'd
6m 45s
Performed as RX
Toni Smith 05/22/2014 Premier Martial Arts/Grand River CrossFit 05/22/2014 Thrusters
3-3-3-1-1

Post heaviest load!
100 lbs
Performed as RX
Toni Smith 05/21/2014 Premier Martial Arts/Grand River CrossFit 05/21/2014 5 rounds for time:
10 Sumo-deadlift highpull 75/55lbs
5 Burpee tuck jumps

Post time!
LVL1M: 2 rounds,light weight, burpees
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
3m 37s
Performed as RX
Toni Smith 05/20/2014 Premier Martial Arts/Grand River CrossFit 05/20/2014 12min AMRAP of:
10 Calorie Row
10 Toes to Bar
10 Wall-balls 20/15lbs

Post rounds & reps
LVL1M: 8min, hang knee raise
LVL1: 10min, hang knee raise
LVL2: Knees to chest
LVL3: RX'd
5 rounds 20 reps
Performed as RX
Toni Smith 05/14/2014 Premier Martial Arts/Grand River CrossFit 05/14/2014 4 rounds for time:
10 Sumo-deadlift Highpull 75/55
10 Box Jumps 24/20

Post time!
LVL1M: 2 rounds, light weight, 20"/16"
LVL1: 3 rounds, 55/35lbs, 20"/16"
LVL2: 65/45lbs
LVL3: RX'd
3m 02s
Performed as RX
Toni Smith 05/13/2014 Premier Martial Arts/Grand River CrossFit 05/13/2014 Push Jerk
5-5-5-3-3-3

Post heaviest load!
100 lbs
Performed as RX
Toni Smith 05/07/2014 Premier Martial Arts/Grand River CrossFit 05/07/2014 5 Rounds for Time of:
5 Ground to Overhead 115/75lbs
10 Ab rollouts
15 Lateral Hops Over Bar

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
8m 43s
Performed as RX