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Toni Smith 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 13 rounds 0 reps
Performed as RX
Toni Smith 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3.5 Deadlift
5-5-3-3-1

Post heaviest load.		 165 lbs
Performed as RX
Toni Smith 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 13 rounds 0 reps
Performed as RX
Toni Smith 10/18/2013 Premier Martial Arts/Grand River CrossFit 10/18/2013 8min AMRAP of:
2 Rope climbs
6 Squat Cleans 95/65lbs
10 Sit-ups

LVL1M: 4min, mod rope climb, light weight
LVL1: 6min, mod rope climb, 75/45lbs
LVL2: mod. Rope climb
LVL3: RX'd		 4 rounds 0 reps
Performed as RX
Toni Smith 10/15/2013 Premier Martial Arts/Grand River CrossFit 10/15/2013 For Time:
Buy In: 20 calorie row
30 Wall Balls 20/15lbs
20 Toes to Bar
30 Box Jumps 24/20
20 Sumo-deadlift Highpull 75/55lbs
30 Burpees
20 Shoulder to Overhead 75/55lbs
Cash Out: 20 calorie row

LVL1M: 15,10 reps, light weight, 10 calorie row
LVL1: Light weight
LVL2: RX'd
LVL3: 28/24		 13m 37s
Performed as RX
Toni Smith 10/11/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2 2013 4 rounds for Time:
250m Row
5 DB Single Arm Snatch 35/25lbs
15 Air Squats

LVL1M: 2 rounds, light weight
LVL1: 25/15lbs
LVL2: 30/20lbs
LVL3: RX'd		 7m 41s
Performed as RX
Toni Smith 10/11/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2.5 Back Squat
3-3-3-3-3-3-3

Post heaviest load.		 145 lbs
Performed as RX
Toni Smith 10/08/2013 Premier Martial Arts/Grand River CrossFit 10-08-2013 For Time:
Row 500m
1min rest
Run 400m
1min rest
Row 250m
30 sec rest
Run 200m

All Levels.		 7m 54s
Performed as RX
Toni Smith 10/05/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Card Workout-For Time
Clubs=Mountain Climbers ( rep per leg)
Diamonds=Kettlebell Swings 50/35lbs
Spades=Alternating lunges
Hearts=Mason Twist ( rep per side)8lb ball
Joker=10 burpees

LVL1M: half deck, light weight swings, body weight mason twist
LVL1: Deck, 40/25lbs
LVL2: RX'd
LVL3: RX'd + 15lbs ball		 14m 55s
Performed as RX
Toni Smith 10/05/2013 Premier Martial Arts/Grand River CrossFit Heavy Weight Challenge #1 (Team Workout) Push Press
5-5-5-5-5

Post heaviest load.
92 lbs
Performed as RX
Toni Smith 10/04/2013 Premier Martial Arts/Grand River CrossFit 10-04-2013 For Time:
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts @ BW
1-2-3-4-5-6-7-8-9-10 reps of
Pull-ups

LVL1M: 5-1 & 1-5 reps, 50% BW, mod. Pull-ups
LVL1: 7-1 & 1-7 reps, 75% BW, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 9m 11s
Performed as RX
Toni Smith 10/02/2013 Premier Martial Arts/Grand River CrossFit 10-02-2013 4 Rounds for Time:
10 Back Squats 135/85lbs
20 Toes to Bar

LVL1M: 2 Rounds, light weight, hang knee raise
LVL1: 3 rounds, 95/65lbs, hang knee raise
LVL2: 115/75lbs, knees to chest
LVL3: RX'd		 8m 10s
Performed as RX
Toni Smith 10/01/2013 Premier Martial Arts/Grand River CrossFit 10-01-2013 Clean & Jerk
5-5-5-5-5

Post heaviest load		 100 lbs
Performed as RX
Toni Smith 09/26/2013 Premier Martial Arts/Grand River CrossFit 09-26-2013 5min AMRAP Ladder
1,1,2,2,3,3,etc.
Box Jumps 24/20
Wall Balls 20/15lbs

Score is total number of reps.
LVL1M; 20/16, Red & Yellow Targets
LVL1: Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd + 28/24		 88 reps
Performed as RX
Toni Smith 09/25/2013 Premier Martial Arts/Grand River CrossFit 09-25-2013 3 rounds for time of:
10 Toes to Bar
15 Kettle bell swings 50/35lbs

Post time.
LVL1M: 2 rounds, hang knee raise, light weight
LVL1: Hang knee raise, 35/20lbs
LVL2: Knees to chest, 45/30
LVL3: RX'd		 3m 04s
Performed as RX
Toni Smith 09/23/2013 Premier Martial Arts/Grand River CrossFit Nyree's Birthday Crippler (Workout of the Week) For Time:
38 Sit-ups
38 Deadlifts 135/95lbs
38 Push-ups
38 Deadlifts 135/95lbs
38 Pul-ups

Post Time!
LVL1M: 15 reps each, light load, mod. pull-ups
LVL1: 25 reps each, 115/75lbs, mod. pull-ups
LVL2; Mod. Pull-ups
LVL3: RX'd
 11m 43s
Performed as RX
Toni Smith 09/21/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 16-21, 2013 10min AMRAP of:
5 Box Jumps 24/20
7 Deadlifts 105/55lbs
9 Push Press 105/55lbs

Post rounds and reps.
LVL1M: 5min, 20/16, light weight
LVL1: 7min, 95/45lbs
LVL2: RX'd
LVL3: 28/24		 10 rounds 2 reps
Performed as RX
Toni Smith 09/19/2013 Premier Martial Arts/Grand River CrossFit 09/19/2013 21-15-9 reps of:
DB Hang Cleans 45/25lbs
Handstand push-ups

Post time!
LVL1M: light weight, Mod. Push-ups
LVL1: 35/15lbs, Mod. Push-ups
LVL2: 40/ 20lbs, Mod. Push-ups
LVL3: RX'd		 4m 46s
Performed as RX
Toni Smith 09/17/2013 Premier Martial Arts/Grand River CrossFit 09/17/2013 Power Snatch
5-5-5-5-5

Post heaviest load.		 80 lbs
Performed as RX
Toni Smith 09/14/2013 Premier Martial Arts/Grand River CrossFit 09/14/2013 30-20-10-20-30 reps of:
Kettle Bell Swings 50/35
Sit-ups

Post Time.
LVL1M: 30-20-10 reps, light weight
LVL1: 35/20lbs
LVL2: RX'd
LVL3: RX'd		 7m 07s
Performed as RX
Toni Smith 09/12/2013 Premier Martial Arts/Grand River CrossFit 09/12/2013 21-15-9 reps of:
Power Snatch 95/65lbs
Pull-ups

Post Time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 65/35lbs, Mod Pull-ups
LVL2: 85/55lbs, Mod Pull-ups
LVL3: RX'd		 9m 40s
Performed as RX
Toni Smith 09/09/2013 Premier Martial Arts/Grand River CrossFit 09/09/2013 Buy In: 400m Run
12-10-8-6-4-2 reps of:
Pull-ups
Burpees
Sit-ups
Cash Out: 30 Double Unders

Post Time:
LVL1M: 200m, 8-2 reps, Mod. Pull-ups, single skips
LVL1: Mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 9m 42s
Performed as RX
Toni Smith 09/06/2013 Premier Martial Arts/Grand River CrossFit 09-06-2013 5 Rounds for time of:
6 Power Cleans 115/85lbs
8 Box Jumps 24/20
10 V-Ups

Post Time.
LVL1M: 3 rounds, light weight, 20/16
LVL1: 4 Rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 5m 54s
Performed as RX
Toni Smith 09/05/2013 Premier Martial Arts/Grand River CrossFit 09-05-2013 10 Power Cleans 115/85lbs
200m Run
9 Power Cleans
200m Run
8 Power Cleans
........all the way down to
1 Power Clean
200m Run

Post Time!
LVL1M: 3 reps down to 1 reps + runs, light weight
LVL1: 5 reps down to 1 rep + runs, 95/65lbs
LVL2: 8 reps down to 1 rep + runs 105/75lbs
LVL3: RX'd		 16m 17s
Performed as RX
Toni Smith 08/29/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 20/15lbs
90 Double-unders
30 Muscle-ups

Post rounds and reps.
Scale as needed.		 0 rounds 213 reps
Performed as RX
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