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Athlete Date Sort Location Workout Name Description Results
Toni Smith 08/28/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.3-Challenge of the Week Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Post total rounds and reps.
LVL1M: 10min, light weight, 20"16
LVL1: 14min, 20"/16", 85/45lbs
LVL2: 16min, 105/65lbs
LVL3: RX'd		 6 rounds 20 reps
Workout Scaled
Toni Smith 08/26/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach
Post Total Reps.

LVL1M: 4min
LVL1: 5min
LVL2: RX'd
LVL3: RX'd		 89 reps
Performed as RX
Toni Smith 08/15/2013 Premier Martial Arts/Grand River CrossFit Backwards Helen 3 rounds for time of:
12 Pull-ups
21 KB Swings 50/35lbs
400m Run

Post time.
LVL1M: 2 rounds, Mod. Pull-ups, light weight, 200m run
LVL1: Mod. Pull-ups, 35/25lbs
LVL2: Mod. Pull-ups
LVL3: RX'd		 10m 44s
Performed as RX
Toni Smith 08/14/2013 Premier Martial Arts/Grand River CrossFit Backwards Annie 10-20-30-40-50 reps of:
Sit-ups
Double Unders

Post time.
LVL1M: 1-30, single skips
LVL1: 1-40, double skips
LVL2: Triple skips
LVL3: RX'd
 8m 25s
Performed as RX
Toni Smith 08/12/2013 Premier Martial Arts/Grand River CrossFit Backwards Jackie For Time:
30 Pull-ups
50 Thruster 45lbs
1000m Row

Post Time.
LVL1M: 15 Asst. Pull-ups, 25 Thrusters 35lbs, 500m Row
LVL1: 20 Asst. Pull-ups, 35 Thrusters 35lbs, 750m Row
LVL2: RX'd
LVL3: RX'd
 9m 22s
Performed as RX
Toni Smith 08/06/2013 Premier Martial Arts/Grand River CrossFit 08-06-2013 Back Squats

5-5-3-3-1 reps

Post Heaviest Load		 135 lbs
Performed as RX
Toni Smith 08/01/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 29-Aug 2, 2013 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
Post Rounds.
Compare to Aug 27, 2012		 9 rounds 11 reps
Performed as RX
Toni Smith 07/30/2013 Premier Martial Arts/Grand River CrossFit 07-30-2013 For Time:
200m Run
1min rest
400m Run
2min Rest
800m
3min Rest
400m Run
2min Rest
200m
Post total time, breaks included.

LVL1M:200m, 400m
LVL1: 200m, 400m, 800m
LVL2: RX'd
LVL3: RX'd		 15m 22s
Performed as RX
Toni Smith 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.1 1000m Row (RX'd)

750m Row (Scaled)

Must start from a standing position.
Post Time!		 4m 24s
Performed as RX
Toni Smith 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.2 3min Break between 4.1 and 4.2
7:00 Thruster Ladder

15 Reps at 85/55lbs(RX'd),65/35lbs(scaled)

15 Reps at 95/65, 75/45

15 Reps at 105/75, 85/55

As Many Reps As Possible at 115/85, 95/65
Post Total Reps.
 57 reps
Performed as RX
Toni Smith 07/13/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #3 10min AMRAP of:
3 Cleans 135/85lbs(RX'd),85/55lbs(scaled)
10 Wall Balls 20/15lbs
6 Cleans
10 Wall Balls
9 Cleans
10 Wall Balls
....Keep adding 3 cleans each round until timer sounds.
 105 reps
Performed as RX
Toni Smith 07/10/2013 Premier Martial Arts/Grand River CrossFit 07-10-2013 3 rounds for time:
8 Pull-ups
8 Front Squats 115/85lbs
8 Burpees

LVL1M: Mod. Pull-ups, light weight
LVL1: Mod. Pull-ups, 85/55lbs
LVL2: Mod. Pull-ups 105/75lbs
LVL3: RX'd		 4m 12s
Performed as RX
Toni Smith 07/06/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #2 3 Rounds for Time:

800m Run(RX'd), 400m Run(Scaled)
50 Squats(RX'd), 25 Squats(Scaled)
50 Push-ups(RX'd), 25 Push-ups(Scaled)

Post time!		 19m 07s
Performed as RX
Toni Smith 07/04/2013 Premier Martial Arts/Grand River CrossFit 07-04-2013 5 rounds for time:
9 Deadlifts 155/115lbs
12 Push-ups
15 Box Jumps 24/20

LVL1M: 3 rounds, light weight, 20/16
LVL1: 4 rounds, 135/95lbs
LVL2: RX'd
LVL3: 28/24		 8m 15s
Performed as RX
Toni Smith 06/29/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #1 4 Rounds For Time of:
5 Shoulder to Overhead 115/75lbs, 75/45lbs(scaled)
10 Deadlifts 115/75lbs, 75/45lbs(scaled)
15 Box Jumps 24"/20", 20"/16"(scaled)

Post Time!
 5m 21s
Performed as RX
Toni Smith 06/28/2013 Premier Martial Arts/Grand River CrossFit 06-28-2013 For Time:
1000m Row
10 ManMakers 35/20lbs
800m Run

LVL1M: 500m Row, light weight, 400m Run
LVL1: 750m Row, 25/15lbs, 600m
LVL2: RX'd
LVL3: RX'd
 11m 35s
Performed as RX
Toni Smith 06/19/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 17-22, 2013 For Time:
60 Push-ups
40 sit-ups
30 Squats
20 Dips
10 Box Jumps 24/20
5 Burpees

LVL1M: 30-20-15-10-5 reps, mod. PU's, & Dips, low box
LVL1: full reps, mod. PU's, mod dips
LVL2: Mod. Dips
LVL3: RX'd		 5m 29s
Performed as RX
Toni Smith 06/14/2013 Premier Martial Arts/Grand River CrossFit 06-14-2013 4 rounds for time:
6 Wall Balls 20/15lbs
8 Power Snatch 85/45lbs
10 Burpees over bar

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 65/25lbs
LVL2: 75/35lbs
LVL3: RX'd		 5m 58s
Performed as RX
Toni Smith 06/13/2013 Premier Martial Arts/Grand River CrossFit 06-13-2013 Cover Max distance Running or Rowing
9min

LVL1: 5min
LVL1: 6min
LVL2: 7min
LVL3: RX'd		 2,050 m
Performed as RX
Toni Smith 06/12/2013 Premier Martial Arts/Grand River CrossFit 06-12-2013 Renata Goes to iHop
For Time:
25 Back Ext.
50 Push-ups
25 Knees to Elbows
50 Sit-ups

LVL1M: 12 Back Ext. 25 mod. PU's, 12 Hang Knee Raise, 25 Sit-ups
LVL1: Mod. PU's, Hang Knee Raise
LVL2: Hang Knee Raise
LVL3: RX'd		 5m 35s
Performed as RX
Toni Smith 06/07/2013 Premier Martial Arts/Grand River CrossFit 06-07-2013 Power Snatch
5-5-5-5-5

Post heaviest load.		 70 lbs
Performed as RX
Toni Smith 06/05/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 2-7, 2013 For Time:
1 V-sit
10 Back Squats 135/95lbs
2 V-sits
9 Back Squats
3 V-sits
8 Back Squats
.
.
.
10 V-sits
1 Back Squat

LVL1M: Half of ladder, light weight, sit-ups
LVL1: of ladder, 95/55lbs
LVL2: 115/75lbs
LVL3: RX'd		 5m 22s
Performed as RX
Toni Smith 06/03/2013 Premier Martial Arts/Grand River CrossFit 06-03-2013 4 rounds for time:
20 Double Unders
10 KB Swings 50/35lbs
5 Power Cleans 115/75lbs

LVL1M: 2 rounds, single skips, light weights
LVL1: Double skips, 35/20lbs, 85/55lbs
LVL2: triple skips, 95/65lbs
LVL3: RX'd		 6m 02s
Performed as RX
Toni Smith 05/29/2013 Premier Martial Arts/Grand River CrossFit 05-29-2013 10min AMRAP of:
400m Run
5 Power Snatches 95/65lbs
10 Sit-ups

LVL1M: 5min, light weight
LVL1: 8min 65/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 3 rounds 401 reps
Performed as RX
Toni Smith 05/25/2013 Premier Martial Arts/Grand River CrossFit Schmalls-Challenge of the Week May 20-25, 2013 Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 50/35lbs
10 Handstand push-ups
Then,
Run 800 meters		 31m 32s
Performed as RX
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