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Athlete Date Sort Location Workout Name Description Results
Toni Smith 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlift High Pulls 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 7 rounds 10 reps
Performed as RX
Toni Smith 10/22/2019 Premier Martial Arts/Grand River CrossFit 10/22/2019 Escalating Density Training
15min
5 Bent rows
5 Parrallett Dips

Switch back and forth between exercises. Pick a weight you can comfortably do fo 10 reps with the rows.
Post total reps.
 260 reps
Performed as RX
Toni Smith 10/18/2019 Premier Martial Arts/Grand River CrossFit 10/18/2019 16min EMOM
3 Front Squat 115/85lbs
4 push-up sit throughs

Post total rounds. Perfect score is 16.
 16 rounds 0 reps
Performed as RX
Toni Smith 10/16/2019 Premier Martial Arts/Grand River CrossFit 10/16/2019 Tummy Time
15-12-9-12-15:
Toes to Bar
Deadlifts 185/135lbs

Post time!
 11m 35s
Performed as RX
Toni Smith 10/15/2019 Premier Martial Arts/Grand River CrossFit 10/15/2019 Escalating Density Training
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"

Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.

Post total reps!		 192 reps
Performed as RX
Toni Smith 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/09/2019 5 rounds for time
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders

Post time!
Scale as needed.		 8m 31s
Performed as RX
Toni Smith 10/02/2019 Premier Martial Arts/Grand River CrossFit 10/02/2019 12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs

Post rounds & reps!
Scale as needed.
Compare to October 1, 2018
 7 rounds 27 reps
Performed as RX
Toni Smith 10/01/2019 Premier Martial Arts/Grand River CrossFit 10/01/2019 Hang Snatch Complex
1x hang snatch pull
1x hang snatch
12 times.

Followed by
5-5-5 Power Snatch

Post max load.		 70 lbs
Performed as RX
Toni Smith 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/30/2019 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 9m 37s
Performed as RX
Toni Smith 09/28/2019 Premier Martial Arts/Grand River CrossFit 09/28/2019 Prize WOD
Frank the Tank Part 1 (On the 0:00)
AMRAP 5min:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts 155/115lbs
12 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 2 (On the 10:00)
AMRAP 5min:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts 185/135lbs
9 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 3 (On the 20:00)
AMRAP 5min:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts 225/155lbs
6 Barbell Facing Burpees

Post total reps!
Scale as needed.
 201 reps
Performed as RX
Toni Smith 09/25/2019 Premier Martial Arts/Grand River CrossFit 09/25/2019 3 rounds for time:
21 DB Push Presses 35/20lbs
14 V-sits
7 Burpees

Post time!
Scale as needed.		 4m 57s
Performed as RX
Toni Smith 09/23/2019 Premier Martial Arts/Grand River CrossFit 09/23/2019 Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor

Post rounds and reps!
Scale as needed
Compare to 9/26/2018
 9 rounds 2 reps
Performed as RX
Toni Smith 09/20/2019 Premier Martial Arts/Grand River CrossFit 09/20/2019 3 Rounds:
400 Meter Run/Row
20 Dumbell Hang Clean & Jerks 35/20lbs
5 Toes to bar

Post time!
Scale as needed.
 10m 30s
Performed as RX
Toni Smith 09/18/2019 Premier Martial Arts/Grand River CrossFit 09/18/2019 3 rounds for time of:
25 squats
7 Pull-ups
10 hang power cleans 95/65lbs

Post time!
Scale as needed.
 3m 25s
Performed as RX
Toni Smith 09/17/2019 Premier Martial Arts/Grand River CrossFit 09/17/2019 Push Press
5-5-3-3-1
1x10 @ 60% of 1 rep

Post heaviest load!
 90 lbs
Performed as RX
Toni Smith 09/16/2019 Premier Martial Arts/Grand River CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 6m 10s
Performed as RX
Toni Smith 09/11/2019 Premier Martial Arts/Grand River CrossFit 09/11/2019 12min AMRAP:
21 Kettlebell Swings 50/35lbs
14 Kettlebell Reverse Lunges 50/35
7 Push Jerks 115/75lbs

Post rounds & reps!
Scale as needed.
 5 rounds 13 reps
Performed as RX
Toni Smith 09/10/2019 Premier Martial Arts/Grand River CrossFit 09/10/2019 Front Squat
5-5-3-3-1
1x10 @ 60% of 1rep

Post heaviest load!
 130 lbs
Performed as RX
Toni Smith 09/07/2019 Premier Martial Arts/Grand River CrossFit 09/07/2019 3 Rounds
21/15 Calorie Row
75 Double Unders
Directly Into
3 Rounds:
10 Dumbbell Snatches (50/35)
6 Lateral Dumbbell Burpees

Post time!
Scale as needed.
 5m 19s
Performed as RX
Toni Smith 09/04/2019 Premier Martial Arts/Grand River CrossFit 09/04/2019 12min AMRAP of:
400-m run
15 body-weight deadlifts

Post rounds and reps. Run counts as 1 rep.
Scale as needed.

 4 rounds 0 reps
Performed as RX
Toni Smith 09/03/2019 Premier Martial Arts/Grand River CrossFit 09/03/2019 Back Squat
5-5-3-3-1
1x10 @ 60% of 1Rep

Post heaviest load!
 160 lbs
Performed as RX
Toni Smith 08/30/2019 Premier Martial Arts/Grand River CrossFit 08/30/2019 "Fight Club
3 Rounds for Total Reps:
1:00 Back Squat
1:00 Power Cleans
1:00 Box Jump
1:00 Push ups
Rest 2:00 between rounds.

Rx Barbell 95/65
Rx Box 24/20

Post total reps added together!
Scale as needed.
 258 reps
Performed as RX
Toni Smith 08/28/2019 Premier Martial Arts/Grand River CrossFit 08/28/2019 4 Rounds for time:
12 KB Swings 50/35lbs
9 Barbell-Facing Burpees
6 Power Snatches 75/45lbs

Post time!
Scale as needed.		 6m 58s
Performed as RX
Toni Smith 08/26/2019 Premier Martial Arts/Grand River CrossFit 08/26/2019 3 rounds
400m Run/row
10 Deadlifts 185/135lbs
10 Pull-ups

Post time!
Scale as needed.		 8m 32s
Performed as RX
Toni Smith 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 13m 34s
Performed as RX
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