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Athlete Date Sort Location Workout Name Description Results
Toni Smith 05/06/2014 Premier Martial Arts/Grand River CrossFit 05/06/2014 Power Cleans
3-3-3-3-3-3-3

Post heaviest load.
 110 lbs
Performed as RX
Toni Smith 05/05/2014 Premier Martial Arts/Grand River CrossFit Back to Basics 21-15-9 reps of
Pull-ups
Push-ups
Sit-ups
Squats

Post time1
LVL1M:15-9 reps, mod. pull-ups
LVL1: mod. pull-ups
LVL2: RX'd
LvL3: RX'd
 5m 19s
Performed as RX
Toni Smith 05/03/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 28-May 3, 2014 10min to Complete as much as possible of:
Buy In: 4 rope climbs
Followed by 7 rounds of:
5 Hang Power cleans 95/65lbs
10 Sit-ups
Cash Out: 4 rope climbs

Perfect score is 118 reps. Post total reps completed. RX'd athletes receive 1 extra rep for every 10 seconds they have left on the clock!

LVL1M: mod. rope climb, light weight
LVL1: mod. rope climb, 75/45lbs
LVL2: mod. rope climb, 85/55lbs
LVL3: RX'd		 127 reps
Performed as RX
Toni Smith 05/02/2014 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time!
LVL1M" 30-20-10 reps, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 7m 52s
Performed as RX
Toni Smith 05/01/2014 Premier Martial Arts/Grand River CrossFit 05/01/2014 6x200m Run
or
6x250m Row
1min Rest between.
Post Fastest Interval

LVL1M: 3 intervals
LVL1: 4 intervals
LVL2: RX'd
LVL3: RX'd
 0m 31s
Performed as RX
Toni Smith 04/30/2014 Premier Martial Arts/Grand River CrossFit 04/30/2014 4 Rounds for Time:
250m Row
20 Push-ups
30 Double Unders
Compare to April 17, 2013

Post time!
LVL1M: 2 rounds, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 11m 13s
Performed as RX
Toni Smith 04/30/2014 Premier Martial Arts/Grand River CrossFit 04/30/2014 4 Rounds for Time:
250m Row
20 Push-ups
30 Double Unders
Compare to April 17, 2013

Post time!
LVL1M: 2 rounds, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 7m 52s
Performed as RX
Toni Smith 04/28/2014 Premier Martial Arts/Grand River CrossFit 04/28/2014 4 rounds for time:
8 Box Jumps 24"/28"
5 Deadlifts 225/185lbs
3 Burpees

Post time!
LVL1M: 20/16", light weight
LVL1: 20"/16", 185/135lbs
LVL2: 205/155lbs, 24/20"
LVL3: RX'd 		4m 25s
Workout Scaled
Toni Smith 04/26/2014 Premier Martial Arts/Grand River CrossFit None In front of a clock set for 9 minutes:
3 minutes of clean and jerks, 115/85lbs
3 minutes of rowing for calories
3 minutes of burpees

Post total reps & Calories added together.

LVL1M: 6min, light weight
LVL1: 75/45lbs
LVL2: 95/65lbs
LVL3: RX'd		 101 reps
Performed as RX
Toni Smith 04/23/2014 Premier Martial Arts/Grand River CrossFit 04/23/2014 3 rounds for time:
40 Walking Lunges
30 Sit-ups
20 Push-ups
10 Burpees

Post time!
LVL1M: 1 round.
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 8m 25s
Performed as RX
Toni Smith 04/22/2014 Premier Martial Arts/Grand River CrossFit 04/22/2014 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!		 80 lbs
Performed as RX
Toni Smith 04/17/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 14-17, 2014 For Time
250m Row
21 Sumo-Deadlift Highpulls 75/55lbs
250m row
21 Walking Lunges
250m Row
21 KB Swings 50/35lbs
250m Row
21 Ball Slams 20lbs

Post Time!
LVL1M: 10 reps of each, light weight.
LVL1: 55/35lbs,40/25lbs
LVL2: 65/45lbs, 45/30lbs
LVL3: RX'd		 7m 51s
Performed as RX
Toni Smith 04/16/2014 Premier Martial Arts/Grand River CrossFit Chelsea 04/16/2014 Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and reps!
LVL1: 10min, mod. pull-ups
LVL1: 15min, mod. pull-ups
LVL2: 20min, mod. pull-ups
LVL3: RX'd		 30 rounds 0 reps
Performed as RX
Toni Smith 04/15/2014 Premier Martial Arts/Grand River CrossFit 04/15/2014 Shoulder Press
5-5-3-3-1

Post heaviest load!
 67 lbs
Performed as RX
Toni Smith 04/14/2014 Premier Martial Arts/Grand River CrossFit 04/14/2014 4 rounds for time:
10 Toes to Bar
15 Box Jumps
20 Wall-balls 20/15

Post time!
LVL1M: 2 rounds, Hang knee raise, 20/16"
LVL1: 3 rounds, Hang knee raise, 20/16"
LVL2: Knees to chest
LVL3: RX'd		 10m 17s
Performed as RX
Toni Smith 04/10/2014 Premier Martial Arts/Grand River CrossFit 04/10/2014 Time Trial
Run 1mile
or
Row 1600m

Post time!		 6m 42s
Performed as RX
Toni Smith 04/07/2014 Premier Martial Arts/Grand River CrossFit 04/07/2014 6 rounds for time:
10 DB Squat Cleans 40/25lbs
6 Handstand Push-ups

Post Time!
LVL1M: 3 rounds, light weight, mod. push-ups
LVL1: 30/15lbs, mod push-ups
LVL2: 35/20lbs, mod. push-ups
LVL3: RX'd
 7m 58s
Performed as RX
Toni Smith 04/05/2014 Premier Martial Arts/Grand River CrossFit CrossFit Open 14.5 Challenge April 1-5, 2014 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees -Bar Facing

Post Time!
LVL1M: 12-3 reps, light weight
LVL1: 15-3 reps, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 18m 06s
Performed as RX
Toni Smith 04/02/2014 Premier Martial Arts/Grand River CrossFit 04/02/2014 3 rounds for time:
30 Box Jumps 24/20
20 Goblet squats with kettlebell 50/35lbs
10 Kettle bell swings 50/35lbs

Post time!
LVL1M: 15 Box jumps 20/16",10 Squats, light weight, 5 KB swings light weight
LVL1: 20/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 7m 26s
Performed as RX
Toni Smith 04/01/2014 Premier Martial Arts/Grand River CrossFit 04/01/2014 Squat Clean
5-5-5-5-5

Post heaviest load.
 100 lbs
Performed as RX
Toni Smith 03/29/2014 Premier Martial Arts/Grand River CrossFit None 4min to run 400m, with remaining time max reps Back squats @ 135/95lbs
1min Rest
4min to run 400m, with remaining time max reps kettlebell swings @ 50/35lbs
1min Rest
4min to run 400m, with remaining time max reps Pull-ups

Post total reps added together for score!
LVL1M: light weight, mod. pull-ups
LVL1: 95/65, 40/25, mod. pull-ups
LVL2: 115/85, 45/30, mod. pull-ups
LVL3: RX'd		 124 reps
Performed as RX
Toni Smith 03/28/2014 Premier Martial Arts/Grand River CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb./95lbs
20 muscle-ups

Post total reps.
LVL1M;7min, 30 calories, 25 HKR, 20 wall balls, 15 cleans/light weight.
LVL1: HKR, 95/65lbs, mod. muscle-ups
LVL2: K2C, 115/75lbs, mod. muscle-ups
LVL3: RX'd 		170 reps
Performed as RX
Toni Smith 03/24/2014 Premier Martial Arts/Grand River CrossFit 03/24/2014 For Time:
30m Overhead Walking lunge 45/25lbs
2 Rope Climbs
6- Front Squats 115/85lbs
30 -Wallballs 20/15lbs
6 Front Squats
2 - Rope Climbs
30m Overhead Walking lunge

Post time!
LVL1M: light weight, mod rope climb.
LVL1: 35/15lbs, 95/65lbs, mod. rope climb
LVL2: mod. rope climb, 105/75lbs
LVL3: RX'd		 7m 11s
Performed as RX
Toni Smith 03/19/2014 Premier Martial Arts/Grand River CrossFit 03/19/2014 4 rounds for time:
250m row
7 Pull-ups (Strict)
7 Push-ups (Hand release)
7 DB Push-Press 40/25lbs

Post Time!
LVL1M: 2 rounds, Mod. pull-ups, light weight
LVL1: Mod. Pull-ups, 30/15lbs
LVL2: Mod. Pull-ups, 35/20lbs
LVL3: RX'd		 10m 14s
Performed as RX
Toni Smith 03/18/2014 Premier Martial Arts/Grand River CrossFit 03/18/2014 Deadlift
3-3-3-3-3-3-3

Post heaviest load!		 170 lbs
Performed as RX
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