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Athlete Date Sort Location Workout Name Description Results
Toni Smith 03/17/2014 Premier Martial Arts/Grand River CrossFit 03/17/2014 3 rounds for time:
8 Power Snatch 95/65lbs
12 Wall Balls 20/15lbs

Post Time!
LVL1M: Ground to Overhead, choose ball weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 3m 25s
Performed as RX
Toni Smith 03/15/2014 Premier Martial Arts/Grand River CrossFit CrossFit Open 14.2 Challenge of the Week Mar-10-15 For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern
LVL1M: light weight, mod. pull-ups
LVL1: 65/45lbs, mod. pull-ups
LVL2: 75/55lbs, mod pull-ups
LVL3: RX'd		 85 reps
Performed as RX
Toni Smith 03/11/2014 Premier Martial Arts/Grand River CrossFit 03/11/2014 Sumo Deadlift Dynamic Effort
50-65% of Deadlift 1RM
3-3-3-3-3-3-3
45 sec between sets.

Post load		 115 lbs
Performed as RX
Toni Smith 03/10/2014 Premier Martial Arts/Grand River CrossFit 03/10/2014 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 20, 2013

Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd
 5m 56s
Performed as RX
Toni Smith 03/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 3-8, 2014 CrossFit Open 14.1

10min AMRAP of:
30 Double Unders
15 Power Snatches 75/55lbs
Post total reps!

LVL1M: 8min, single skips, light weight
LVL1: Double skips, 55/35lbs
LVL2: Triple skips, 65/45lbs
LVL3: RX'd		 200 reps
Performed as RX
Toni Smith 03/05/2014 Premier Martial Arts/Grand River CrossFit 03/05/2014 50-40-30-20-10
Double-unders
Thrusters, 45/35lbs
5 CTB Pull-ups on the dashes

Post Time!

LVL1M: 30-20-10, single skips, light weight, mod. pull-ups
LVL1: Double skips, light weight, mod. pull-ups
LVL2: Triple skips, mod. pull-ups
LVL3: RX'd		 13m 28s
Performed as RX
Toni Smith 03/04/2014 Premier Martial Arts/Grand River CrossFit 03/04/2014 Split Jerk
5-5-5-5-5

Post heaviest load!
 85 lbs
Performed as RX
Toni Smith 03/03/2014 Premier Martial Arts/Grand River CrossFit 03/03/2014 3 rounds for time:
6 Power Cleans 115/75lbs
8 Box Jumps 24/20
10 Burpees

Post Time!

LVL1M: light weight, 20"/16"
LVL1: 85/55lbs, 20"16"
LVL2: 95/65lbs
LVL3: RX'd		 3m 42s
Performed as RX
Toni Smith 03/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 24-March 1, 2014 "Prize WOD"
For Time:
3 Deadlifts 185/135lbs
3 Toes to Bar
6 Deadlifts
6 Toes to Bar
9 Deadlifts
9 Toes to Bar
12 Deadlifts
12 Toes to Bar
Post Time!

LVL1M: light weight, hanging knee raise
LVL1: 135/95lbs, hanging knee raise
LVL2: 155/115lbs, knees to chest
LVL3: RX'd		 3m 23s
Performed as RX
Toni Smith 02/28/2014 Premier Martial Arts/Grand River CrossFit 02/28/2014 10 minute AMRAP:
3 thrusters 105/75lbs
6 burpees

Post rounds and reps.
LVL1M: 5min, light weight
LVL1: 8min, 85/55lbs
LVL2: 95/65lbs
LVL3: RX'd		 11 rounds 2 reps
Performed as RX
Toni Smith 02/25/2014 Premier Martial Arts/Grand River CrossFit 02/25/2014 Power Cleans
3-3-3-3-3-3-3

Post heaviest load.
 110 lbs
Performed as RX
Toni Smith 02/22/2014 Premier Martial Arts/Grand River CrossFit DG -Challenge of the Week Feb 17-22, 2014 Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20 pound Dumbbell thruster, 8 reps
35/20 pound Dumbbell walking lunge, 12 steps

Post rounds and reps
LVL1M: 5min, light weight
LVL1: 8min, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 7 rounds 19 reps
Performed as RX
Toni Smith 02/19/2014 Premier Martial Arts/Grand River CrossFit 02/19/2014 For Time:
Buy In: 75 Double Under
5 Rounds of:
100m Row
10 Burpees
10 Pull-ups
Cash Out: 100 Squats

Post time!
LVL1M: Single skips, 3 rounds,mod. pull-ups
LVL1: Double skips, mod. pull-ups
LVL2: Triple skips, mod. pull-ups
LVL3: RX'd		 14m 06s
Performed as RX
Toni Smith 02/18/2014 Premier Martial Arts/Grand River CrossFit 02/18/2014 8min AMRAP:
8 Knees to Elbows
8 Front Squat 95/65lbs

Post rounds and reps
LVL1M: 4min, hang knee raise,light weight,
LVL1: 6min, knees to chest 75/45lbs
LVL2: Knees to chest, 85/55lbs
LVL3: RX'd
 8 rounds 3 reps
Performed as RX
Toni Smith 02/15/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 10-15, 2014 Cindy XXX
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Post total reps.

LVL1M: 10min, mod. Pull-ups
LVL1: 15min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 513 reps
Performed as RX
Toni Smith 02/13/2014 Premier Martial Arts/Grand River CrossFit 02/13/2014 3 rounds for time:
500m Row
12 Deadlifts @ bodyweight
2 Rope Climbs

Post time.

LVL1M: 250m, light weight, mod. Rope climb
LVL1: 50% /BW, mod. Rope climb
LVL2: 75% /BW, mod. Rope climb
LVL3: RX'd		 14m 06s
Performed as RX
Toni Smith 02/13/2014 Premier Martial Arts/Grand River CrossFit 02/13/2014 3 rounds for time:
500m Row
12 Deadlifts @ bodyweight
2 Rope Climbs

Post time.

LVL1M: 250m, light weight, mod. Rope climb
LVL1: 50% /BW, mod. Rope climb
LVL2: 75% /BW, mod. Rope climb
LVL3: RX'd		 14m 06s
Performed as RX
Toni Smith 02/10/2014 Premier Martial Arts/Grand River CrossFit 02/10/2014 21-15-9 reps for time:
Power Clean and Jerk 95/65lbs
Pullups

Post time.

LVL1M: light weight, mod. Pull-ups
LVL1: 75/45lbs, mod. Pull-ups
LVL2: 85/55lbs, mod. Pull-ups
LVL3: RX'd		 7m 56s
Performed as RX
Toni Smith 02/07/2014 Premier Martial Arts/Grand River CrossFit 02/07/2014 5 Rounds for Time:
15 air squats
10 box jump (24/20)
5 Handstand Push-ups

Post time.

LVL1M: 3 rounds, 20"/16", mod. push-ups
LVL1: 20/16", mod. push-ups
LVL2: Mod. push-ups
LVL3: RX'd
 5m 07s
Performed as RX
Toni Smith 02/05/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 3-8, 2014 Anna
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd		 7 rounds 0 reps
Workout Scaled
Toni Smith 02/05/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 3-8, 2014 Anna
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd		 7 rounds 0 reps
Workout Scaled
Toni Smith 01/23/2014 Premier Martial Arts/Grand River CrossFit 01/23/2014 Push-press
5-5-3-3-1

Post heaviest load!		 95 lbs
Performed as RX
Toni Smith 01/11/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 6-11, 2014 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!

LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd		 10m 00s
Performed as RX
Toni Smith 01/10/2014 Premier Martial Arts/Grand River CrossFit 01/10/2014 Death By Med Ball
7min AMRAP of:
3 Wall Balls 20/15lbs
5 Med Ball Push-ups
7 Med Ball Sit-ups

Post total rounds and reps.

LVL1M: 4min
LVL1: 5min
LVL2: RXd
LVL3: RXd		 9 rounds 0 reps
Performed as RX
Toni Smith 01/08/2014 Premier Martial Arts/Grand River CrossFit 01/08/2014 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.

LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 5m 21s
Performed as RX
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