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Athlete Date Sort Location Workout Name Description Results
Toni Smith 11/11/2020 Premier Martial Arts/Grand River CrossFit None 12min Time Cap
1 Deadlift 135/95
5 Burpees

Add 1 deadlift each round until timer sounds!

Post total reps!
 193 reps
Performed as RX
Toni Smith 11/10/2020 Premier Martial Arts/Grand River CrossFit None Box Squats
3-3-3-3-3-3-3

Post heaviest load!
 135 lbs
Performed as RX
Toni Smith 11/02/2020 Premier Martial Arts/Grand River CrossFit 11/02/2020 8min AMRAP:
6 DB Alt. Snatches 50/35lbs
8 V-sits
10 Air squats

Post rounds & reps!		 9 rounds 3 reps
Performed as RX
Toni Smith 10/30/2020 Premier Martial Arts/Grand River CrossFit 10/30/2020 5 rounds for time
5 Front squats 115/85lbs
7 Box jumps 24/20"
9 Alt. V-sits

Post time!
 4m 41s
Performed as RX
Toni Smith 10/29/2020 Premier Martial Arts/Grand River CrossFit 10/29/2020 3 rounds for time
10 pull-ups
15 KB Swings 50/35
20 push-ups

Post time!
 5m 01s
Performed as RX
Toni Smith 10/26/2020 Premier Martial Arts/Grand River CrossFit 10/26/2020 Power Clean
5-5-3-3-3-1-1-1

Post load!
 110 lbs
Performed as RX
Toni Smith 10/21/2020 Premier Martial Arts/Grand River CrossFit 10/21/2020 21-15-9
Power Snatch 75/45lbs
Box Jumps 24"/20"

Post time!
 5m 23s
Performed as RX
Toni Smith 10/19/2020 Premier Martial Arts/Grand River CrossFit 10/19/2020 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 sit-ups
9 KB swings 50/35lbs

1min Rest between
Post total reps
 187 reps
Performed as RX
Toni Smith 10/15/2020 Premier Martial Arts/Grand River CrossFit 10/15/2020 3x5min AMRAP's
3 Deadlifts 185/135lbs
6 Push-ups
9 V-sits

1min Rest between rounds
Post total reps!		 385 reps
Performed as RX
Toni Smith 10/13/2020 Premier Martial Arts/Grand River CrossFit 10/13/2020 "Evil EMOM"
10min EMOM
10 Thrusters 75/45lbs odd minutes
20 KB Swings 50/35lbs even minutes

Post total rounds. Perfect score is 10. If you can't complete number of reps in the minute take next minute off, subtracting from your score.		 10 rounds 0 reps
Performed as RX
Toni Smith 10/08/2020 Premier Martial Arts/Grand River CrossFit None 8min AMRAP:
6 DB Push Jerks
8 DB Front Squats
10 Alt. Renegade rows

35/20lbs

Post rounds & reps!
 9 rounds 2 reps
Performed as RX
Toni Smith 10/06/2020 Premier Martial Arts/Grand River CrossFit None Front Squat Complex
1 Pausing Front Squat + 1 Front Squat = 1 rep
2-2-2-2-2-2

Post heaviest load!
 120 lbs
Performed as RX
Toni Smith 10/05/2020 Premier Martial Arts/Grand River CrossFit 10/05/2020 6 rounds for time
6 hang Squat Cleans 95/65lbs
6 Lateral burpees

Post time!
 6m 10s
Performed as RX
Toni Smith 10/02/2020 Premier Martial Arts/Grand River CrossFit 10/02/2020 "Pipe Down"
21-15-9 reps of:
Power Cleans 115/85lbs
Hand release push-ups

Directly into

21-15-9 reps of:
Front squats 115/85lbs
Sit-ups

Post time!
 11m 47s
Performed as RX
Toni Smith 09/30/2020 Premier Martial Arts/Grand River CrossFit 09/30/2020 3 rounds for time:
21 Deadlifts 135/95lbs
15 Bar facing burpees
9 SA DB Snatches 50/35lbs

Post time!
 8m 44s
Performed as RX
Toni Smith 09/28/2020 Premier Martial Arts/Grand River CrossFit 09/28/2020 15min AMRAP:
6 Med Ball Cleans 20/14
8 Wall balls
10 Med ball sit-ups and toss

Post rounds & reps!
 11 rounds 7 reps
Performed as RX
Toni Smith 09/25/2020 Premier Martial Arts/Grand River CrossFit 09/25/2020 "Annie"
50-40-30-20-10 reps of:
Double Unders
Sit-ups

Post time!
 6m 55s
Performed as RX
Toni Smith 09/24/2020 Premier Martial Arts/Grand River CrossFit None Sumo-deadlift
5-5-3-3-1
2x10 @ 60% of 1 rep

Post loads!
 205 lbs
Performed as RX
Toni Smith 09/23/2020 Premier Martial Arts/Grand River CrossFit None 12min AMRAP:
6 Power Snatch 75/45lbs
8 Push ups
10 Lunges

Post rounds & reps!
 11 rounds 0 reps
Performed as RX
Toni Smith 09/16/2020 Premier Martial Arts/Grand River CrossFit None "Sucker Punch"
21-18-15-12-9 reps of:
Thrusters 75/45lbs
KB Swings 50/35lbs

Post time!
Compare to Sept 21, 2019		 8m 06s
Performed as RX
Toni Smith 09/15/2020 Premier Martial Arts/Grand River CrossFit 09/15/2020 Back Squat
5-5-3-3-1
2x10 @ 60% of 1rep

Post all loads!

 115 125 130 140 160 100 lbs
Performed as RX
Toni Smith 09/14/2020 Premier Martial Arts/Grand River CrossFit 09/14/2020 10min AMRAP:
5 Front Squats 95/65lbs (start from floor)
10 Toes to bar

Post time!
Compare to Sept. 23, 2019		 9 rounds 14 reps
Performed as RX
Toni Smith 09/10/2020 Premier Martial Arts/Grand River CrossFit 09/10/2020 10min AMRAP:
5 Ground to Overhead 95/65lbs
10 Box Jumps 24"/20"
15 KB Swings 50/35lbs

Post rounds & reps!
 5 rounds 8 reps
Performed as RX
Toni Smith 09/08/2020 Premier Martial Arts/Grand River CrossFit 09/08/2020 4 x 3min AMRAP's of:
6 Sumo-deadlift highpulls 75/55lbs
12 Air Squats

Post total rounds and reps for all AMRAP's!		 20 rounds 20 reps
Performed as RX
Toni Smith 09/03/2020 Premier Martial Arts/Grand River CrossFit 09/03/2020 12min AMRAP
30 Double Unders
20 Sit-ups
10 Deadlifts 135/95lbs

Post rounds & reps!
 8 rounds 10 reps
Performed as RX
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