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Athlete Date Sort Location Workout Name Description Results
Toni Smith 05/15/2013 Premier Martial Arts/Grand River CrossFit 05/15/2013 5 Rounds for Time of:
8 Hand stand push-ups
6 Parrallette Pass-throughs
4 Burpees

LVL1M: 3 rounds, push-ups
LVL1: 4 rounds, Pike push-ups
LVL2: Pike push-ups or mod. Handstands
LVL3: RX'd		 5m 02s
Performed as RX
Toni Smith 05/14/2013 Premier Martial Arts/Grand River CrossFit 05/14/2013 Sumo-deadlift
5-5-5-5-5

Post heaviest load.		 125 lbs
Performed as RX
Toni Smith 05/10/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week for May 6-11, 2013 6 Rounds for Time of:
5 Power Cleans 115/75lbs
6 Burpee Broad jumps
8 Sit-ups

LVL1M: 3 rounds, dumbbell hang cleans
LVL1: 4 rounds, 85/45lbs
LVL2: 95/55lbs
LVL3: RX'd
 5m 52s
Performed as RX
Toni Smith 05/09/2013 Premier Martial Arts/Grand River CrossFit 05-09-2013 Rowing 2x1000m
3min Break

Post fastest interval.

LVL1M: 2x500m, 3min rest
LVL1: 2x750m, 3min rest
LVL2: RX'd
LVL3: RX'd		 4m 10s
Performed as RX
Toni Smith 05/07/2013 Premier Martial Arts/Grand River CrossFit 05-07-2013 4 Rounds of Time:
20 Med Ball Cleans 20/15lbs
200m Run

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 6m 20s
Performed as RX
Toni Smith 05/06/2013 Premier Martial Arts/Grand River CrossFit 05-06-2013 For Time:
100m Row
10 Push-Jerks 95/65lbs
100m Row
10 Power Snatches 95/65lbs
100m Row
10 Bent Rows 95/65lbs
100m Row
10 Burpees

LVL1M: light weight,
LVL1: 65/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 4m 53s
Performed as RX
Toni Smith 05/01/2013 Premier Martial Arts/Grand River CrossFit 05-01-2013 3 Rounds for Time:
21 KB Swings 50/35lbs
21 Push-ups

LVL1M: light weight, mod push-ups
LVL1: 40/25lbs, mod push-ups
LVL2: Modified Push-ups
LVL3: RX'd-standard push-ups		 4m 13s
Performed as RX
Toni Smith 04/30/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 29-May 4, 2013 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

LVL1M: 10 reps each, 55/35lbs, 20/16 step ups, asst. pull-ups
LVL1: 15 reps each, asst. pull-ups, 20/16 box jumps
LVL2: asst. pull-ups
LVL3: RX'd		 9m 30s
Performed as RX
Toni Smith 04/26/2013 Premier Martial Arts/Grand River CrossFit 04-26-2013 100 Box Jumps for Time
24/20

LVL1M: 50 Step ups 20/16
LVL1: 75 @ 20/16
LVL2: RX'd
LVL3: RX'd		 5m 14s
Performed as RX
Toni Smith 04/23/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 22-27, 2013 "Fran"
21-15- and 9 reps, for time of:
95/65lb Thruster
Pull-ups

LVL1M: Light weight, asst. pull-ups
LVL1: 75/45lbs, asst pull-ups
LVL2: asst. pull-ups
LVL3: RX'd		 8m 08s
Performed as RX
Toni Smith 04/22/2013 Premier Martial Arts/Grand River CrossFit 04-22-2013 Running:
2x200m/1min rest between
2x400m/2min rest between
1x800m
Record total time including rest

LVL1M: 2x200m
LVL1: 2x200, 1x400m
LVL2: RX'd
LVL3:RX'd		 13m 27s
Performed as RX
Toni Smith 04/16/2013 Premier Martial Arts/Grand River CrossFit 04-16-2013 3km Running Time Trial

LVL1M: 1km
LVL1: 2km
LVL2: RX'd
LVL3: Sub 20min		 14m 38s
Performed as RX
Toni Smith 04/15/2013 Premier Martial Arts/Grand River CrossFit 04-15-2013 10-9-8-7-6-5-4-3-2-1 reps of:
Ground to Overhead 95/65lbs
Box Jumps 24/20

LVL1M: 6-1 reps, light weight, 20/16 step ups
LVL1: 8-1 reps, 75/45lbs, 20/16 box jumps
LVL2: RX'd
LVL3: RX'd + 28/24 box		 9m 30s
Performed as RX
Toni Smith 04/12/2013 Premier Martial Arts/Grand River CrossFit 04/12/2013 21-15-9 reps of:
Row for Calories
Back Squats 135/95lbs
Sit-ups

LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 7m 42s
Performed as RX
Toni Smith 04/10/2013 Premier Martial Arts/Grand River CrossFit 04/10/2013 Split Jerk
5-5-5-5-5

Post heaviest load.		 80 lbs
Performed as RX
Toni Smith 04/09/2013 Premier Martial Arts/Grand River CrossFit 04/09/2013 6 rounds for Time:
100m Run
25 Squats

LVL1M: 2 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd		 5m 03s
Performed as RX
Toni Smith 04/06/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 1-6, 2013 CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 70 reps
Workout Scaled
Toni Smith 04/02/2013 Premier Martial Arts/Grand River CrossFit 04/02/2013 3 Rounds for Time of:
250m Row
7 Power Snatch 95/65lbs
10 Toes to Bar

LVL1M: light weight, hanging knee raise
LVL1: 75/45lbs, knees to chest
LVL2: 85/55lbs, knees to chest
LVL3: RX'd		 9m 33s
Performed as RX
Toni Smith 04/01/2013 Premier Martial Arts/Grand River CrossFit 04/01/2013 12min AMRAP of:
20 Double Unders
15 Squats
10 Push-ups
5 Pull-ups

LVL1M: 6min, single skips, asst. pull-ups
LVL1: 10min, double skips, asst. pull-ups
LVL2: triple skips, asst. pull-ups
LVL3: RX'd		 6 rounds 28 reps
Performed as RX
Toni Smith 03/30/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week March 25-30, 2013 CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Post total reps. Scale as needed.		 217 reps
Performed as RX
Toni Smith 03/25/2013 Premier Martial Arts/Grand River CrossFit 03-25-2013 5 Rounds for Time of:
8 Dips
12 Box Jumps 24/20
16 Sit-ups

LVL1M: 3 rounds, push-ups, 20/16
LVL1: Asst. Dips
LVL2: RX'd
LVL3: RX'd		 7m 21s
Performed as RX
Toni Smith 03/22/2013 Premier Martial Arts/Grand River CrossFit 03-22-2013 Buy In: 1000m Row
Followed By:
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Cash Out: 100 Double Unders
For Time:

LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd		 13m 15s
Workout Scaled
Toni Smith 03/20/2013 Premier Martial Arts/Grand River CrossFit 03-20-2013 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 27, 2012

LVL1M: light weight, Asst. Pull-ups, 20/16
LVL1: 50% BW, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 7m 35s
Performed as RX
Toni Smith 03/14/2013 Premier Martial Arts/Grand River CrossFit 03-14-2013 3 Rounds for Time of:
200m Run
12 Push-ups
8 Pistols per leg

LVL1M: Squats, mod. push-ups
LVL1: Pistols to box, mod. push-ups
LVL2: Asst. Pistols
LVL3: RX'd		 5m 34s
Performed as RX
Toni Smith 03/08/2013 Premier Martial Arts/Grand River CrossFit 03-08-2013 5 Rounds for Time of:
10 Calorie Row
10 Push Press 85/55lbs

LVL1M: 3 rounds, light weight
LVL1: 75/45lbs
LVL2: RX'd
LVL3: RX'd		 6m 23s
Performed as RX
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