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Athlete Date Sort Location Workout Name Description Results
Toni Smith 12/18/2013 Premier Martial Arts/Grand River CrossFit 12/18/2013 12 min AMRAP
5 Deadlifts 205/135lbs
7 Push-ups (hand release)
9 Wall Balls 20/15lbs
Post Rounds & Reps.

LVL1M: 6min, light weight
LVL1: 8min, 165/75lbs
LVL2: 10min, 185/115lbs
LVL3: RX'd		 10 rounds 0 reps
Workout Scaled
Toni Smith 12/17/2013 Premier Martial Arts/Grand River CrossFit 12/17/2013 Snatch
5-5-5-5-5

Post heaviest load.		 65 lbs
Performed as RX
Toni Smith 12/14/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 9-14, 2013 The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs

LVL1M: 15 reps each, mod. Pull-ups, light weight,
LVL1: 20 reps each, mod. Pull-ups, adjusted weights
LVL2: Mod. Pull-ups
LVL3: RX'd
 13m 37s
Performed as RX
Toni Smith 12/11/2013 Premier Martial Arts/Grand River CrossFit 12/11/2013 For Time:
Run 400 meters
Row 500 meters
50 Sit-ups
25 Back Ext.
25 Burpee Pull-ups

LVL1M: 200m, 250m, 25 sit-ups, 15 back ext. 25 Burpee mod pull-ups
LVL1: Burpee mod pull-ups
LVL2: RX'd
LVL3: RX'd
 9m 35s
Performed as RX
Toni Smith 12/05/2013 Premier Martial Arts/Grand River CrossFit 12/05/2013 10-9-8-7-6-5-4-3-2-1 reps of:
Chest-to-bar pull-up
Box jump, 24/20

LVL1M: 10-6 reps, mod pull-ups, 20/16
LVL1: 10-4 reps, mod pull-ups, 20/16
LVL2: mod. Pull-ups
LVL3: RX'd
 5m 55s
Workout Scaled
Toni Smith 12/02/2013 Premier Martial Arts/Grand River CrossFit 12/02/2013 5 rounds for time:
15 Overhead Walking lunge steps 45/25lbs
25 Push-ups (Hand Release)

LVL1M: 3 rounds, no weight lunges
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd		 5m 49s
Performed as RX
Toni Smith 11/30/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 25-30, 2013 "Christine"
3 rounds of:
Row 500 meters
12 Deadlifts: body weight
21 Box jumps, 24/20

LVL1M: 250m, light weight, 20/16
LVL1: 60% body weight
LVL2: 80% body weight
LVL3: RX'd		 14m 21s
Performed as RX
Toni Smith 11/29/2013 Premier Martial Arts/Grand River CrossFit 11/29/2013 5 rounds
1 minute Row (calories)
1 minute Thrusters 65lbs/45lbs

Rest 3 minutes between rounds, total reps and calories = score

LVL1M: 3 rounds, light weight
LVL1: 4 rounds
LVL2: RX'd
LVL3 RX'd score more than 150.
Compare to November 17, 2012		 188 reps
Performed as RX
Toni Smith 11/26/2013 Premier Martial Arts/Grand River CrossFit 11/26/2013 Deadlift
3-3-3-3-3-3-3

Post heaviest load.		 160 lbs
Performed as RX
Toni Smith 11/23/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 18-23, 2013 3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 7m 16s
Performed as RX
Toni Smith 11/21/2013 Premier Martial Arts/Grand River CrossFit 11/21/2013 3 rounds for time:
10 Handstand Push-ups
20 Burpees
30 Squats

LVL1M: 2 rounds, 5 push-ups, 10 brupees, 15 squats
LVL1 & LVL2: Mod. Push-ups
LVL3: RXd
 6m 55s
Performed as RX
Toni Smith 11/20/2013 Premier Martial Arts/Grand River CrossFit 11/20/2013 Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups

Add two reps per round. Post total reps added together.

LVL1M:4mi, light weight
LVL1: 6min, light weight
LVL2: RX'd
LVL3: RX'd
195 reps
Performed as RX
Toni Smith 11/18/2013 Premier Martial Arts/Grand River CrossFit 11/18/2013 8 rounds of:
5 OH Squats 75/45
20 Double Unders

LVL1M: 4 rounds, Front squats, single skips
LVL1: 6 rounds, 55/25lbs, double skips
LVL2: 65/25lbs, triple skips
LVL3: RXd
 7m 09s
Performed as RX
Toni Smith 11/15/2013 Premier Martial Arts/Grand River CrossFit 11/15/2013 10 rounds of:
7 Burpees
7 Knees to elbows

LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd
 9m 59s
Performed as RX
Toni Smith 11/13/2013 Premier Martial Arts/Grand River CrossFit 11/13/2013 4 rounds for time:
8 Power Snatch 95/65lbs
12 Kettle bell swings 50/35lbs
16 Walking Lunges (use kettlebells)

LVL1M: 2 rounds, light weights
LVL1: 3 rounds, light weights
LVL2: 85/55lbs
LVL3: RX'd
 7m 26s
Performed as RX
Toni Smith 11/11/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 11-16, 2013 Wood
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24"/20"
95/65 pound Sumo-deadlift high-pull, 10 reps
95/65 pound Thruster, 10 reps

LVL1M: 3 rounds, 200m, light weight, 20/16
LVL1: 4 rounds, 20"/16", 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 26m 15s
Performed as RX
Toni Smith 11/09/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 4-9, 2013 400M run
21 KB Swings 50/35lbs
21 Sit Ups

400m Run
15 KB Swings
15 Sit ups

400m Run
9 KB Swings
9 Sit Ups

LVL1M: 200m, 11 reps each, 200m 7 reps each, 200m, 4 reps each, light weight
LVL1: 35/20lbs
LVL2: RXd
LVL3: RXd		 8m 28s
Performed as RX
Toni Smith 11/08/2013 Premier Martial Arts/Grand River CrossFit 11/08/2013 Clean and Jerk
5, 5, 3, 3, 1 reps

Post heaviest load.		 105 lbs
Performed as RX
Toni Smith 11/06/2013 Premier Martial Arts/Grand River CrossFit 11/06/2013 For Time
20 Back squats 135/95lbs
40 Toes to bar
60 KB swings 50/35

LVL1M: 10, 20, 30 reps, hang knee raise, light weights
LVL1: 105/65lbs, hang knee raise, 35/20lbs
LVL2: 115/75lbs, knees to chest
LVL3: RX'd 		5m 47s
Performed as RX
Toni Smith 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 1m 52s
Performed as RX
Toni Smith 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 77 reps
Performed as RX
Toni Smith 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 100 lbs
Performed as RX
Toni Smith 10/23/2013 Premier Martial Arts/Grand River CrossFit 10/23/2013 20min Time Cap
1 Squat Clean 95/65lbs
5 Burpees

Add one Squat Clean each round
until failure.
Post rounds and reps.

LVL1M: 10min cap, Power clean, light weight
LVL1: 15min cap, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 12 rounds 4 reps
Performed as RX
Toni Smith 10/23/2013 Premier Martial Arts/Grand River CrossFit 10/23/2013 20min Time Cap
1 Squat Clean 95/65lbs
5 Burpees

Add one Squat Clean each round
until failure.
Post rounds and reps.

LVL1M: 10min cap, Power clean, light weight
LVL1: 15min cap, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 12 rounds 4 reps
Performed as RX
Toni Smith 10/22/2013 Premier Martial Arts/Grand River CrossFit 10/22/2013 Thrusters
3-3-3-3-3-3-3

Post heaviest load.
 100 lbs
Performed as RX
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