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Athlete Date Sort Location Workout Name Description Results
Toni Smith 03/06/2020 Premier Martial Arts/Grand River CrossFit 03/06/2020 10min EMOM
3 Back Squat 185/135lbs
5 Push Ups

Post total rounds. 10 is perfect score!
Scale as needed.
 10 rounds 0 reps
Performed as RX
Toni Smith 02/18/2020 Premier Martial Arts/Grand River CrossFit 02/18/2020 Power Cleans
3-3-3-3-3-3-3

Post load!
 105 lbs
Performed as RX
Toni Smith 02/13/2020 Premier Martial Arts/Grand River CrossFit 02/13/2020 Run or Row
3x1000m
3min rest between.

Post fastest time!
 4m 24s
Performed as RX
Toni Smith 02/12/2020 Premier Martial Arts/Grand River CrossFit 02/12/2020 10-8-6-4-2 reps of:
Hang Power Clean 95/65lbs
Push-ups

Post time!
Scale as needed.
 2m 02s
Performed as RX
Toni Smith 02/11/2020 Premier Martial Arts/Grand River CrossFit 02/11/2020 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
Scale as needed.
 170 lbs
Performed as RX
Toni Smith 02/10/2020 Premier Martial Arts/Grand River CrossFit 02/10/2020 4 rounds for time of:
15 Air Squats
10 KB Swings 50/35lbs
15 V-sits

Post Time.
Scale as needed.		 4m 43s
Performed as RX
Toni Smith 01/24/2020 Premier Martial Arts/Grand River CrossFit 01/24/2020 8min AMRAP:
6 Hang Power Cleans 95/65lbs
8 Push-ups
10 Walking lunges

Post rounds & reps!
Scale as needed.
 9 rounds 0 reps
Performed as RX
Toni Smith 01/16/2020 Premier Martial Arts/Grand River CrossFit 01/16/2020 Run or Row
2 x 1600m (1mile) Time Trial
3min rest between.

Post fastest interval!

 7m 00s
Performed as RX
Toni Smith 01/15/2020 Premier Martial Arts/Grand River CrossFit 01/15/2020 Tabatas
Back Squat 135/95lbs
2min Rest
Deadlift 135/95lbs

Post total reps added together.
 125 reps
Performed as RX
Toni Smith 01/14/2020 Premier Martial Arts/Grand River CrossFit 01/14/2020 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Toni Smith 01/13/2020 Premier Martial Arts/Grand River CrossFit 01/13/2020 12min AMRAP
5 Hang Cleans 95/65lbs
7 Box Jumps 24/20
9 Sit-ups

Post rounds and reps!
Scale as needed.		 12 rounds 0 reps
Performed as RX
Toni Smith 01/08/2020 Premier Martial Arts/Grand River CrossFit 01/08/2020 21-15-9 reps of:
DB Thrusters 35/20lbs
Box Jumps 24/20

Post time!
Scale as needed!		 4m 18s
Performed as RX
Toni Smith 01/07/2020 Premier Martial Arts/Grand River CrossFit 01/07/2020 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Toni Smith 01/06/2020 Premier Martial Arts/Grand River CrossFit 01/06/2020 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
Scale as needed.		 9 rounds 1 reps
Performed as RX
Toni Smith 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 350 reps
Performed as RX
Toni Smith 11/26/2019 Premier Martial Arts/Grand River CrossFit 11/26/2019 Squat Clean
2-2-2-2-2-2-2-2

Post heaviest load!
 105 lbs
Performed as RX
Toni Smith 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 7m 54s
Performed as RX
Toni Smith 11/21/2019 Premier Martial Arts/Grand River CrossFit 11/21/2019 Run or Row
6x3min
90sec rest between.

Post total distance in meters!

 2.80 km
Performed as RX
Toni Smith 11/19/2019 Premier Martial Arts/Grand River CrossFit 11/19/2019 Floor Press
5-5-5-5-5

Post heaviest load!
 80 lbs
Performed as RX
Toni Smith 11/18/2019 Premier Martial Arts/Grand River CrossFit 11/18/2019 Ascending Ladder in 8min
2 Wall Balls 20/14lbs
2 KB Swings 50/35lbs
2 Sit-ups

Add 2 reps each round. Post total reps added together.
Scale as needed.		 194 reps
Performed as RX
Toni Smith 11/13/2019 Premier Martial Arts/Grand River CrossFit 11/13/2019 10min AMRAP:
3 Push Press 115/75lbs
5 Box Jumps
7 Push Ups

Post rounds & reps!
Scale as needed.
 11 rounds 8 reps
Performed as RX
Toni Smith 11/11/2019 Premier Martial Arts/Grand River CrossFit 11/11/2019 5 rounds for time
3 Clean & Jerk 115/75lbs
9 Wall Balls 20/14lbs
15 Sit-ups

Post time!
Scale as needed.		 5m 35s
Performed as RX
Toni Smith 11/05/2019 Premier Martial Arts/Grand River CrossFit 11/05/2019 1-1/2 Back Squats
2-2-2-2-2-2-2-2

Squat, up 1/2 way, back down then up.

Post load!
 135 lbs
Performed as RX
Toni Smith 11/04/2019 Premier Martial Arts/Grand River CrossFit 11/04/2019 For Time:
21 Push ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20"
21 V-sits

Post time!
Scale as needed.

 3m 11s
Performed as RX
Toni Smith 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlifts 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 7 rounds 10 reps
Performed as RX
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