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Athlete Date Sort Location Workout Name Description Results
Toni Smith 08/06/2019 Premier Martial Arts/Grand River CrossFit 08/06/2019 12min AMRAP:
7 Hang Cleans 95/65lbs
7 Burpees
15 Calorie row

Post rounds and reps!
Scale as needed.
 5 rounds 17 reps
Performed as RX
Toni Smith 07/31/2019 Premier Martial Arts/Grand River CrossFit 07/31/2019 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

Post time!
Scale as needed.		 11m 15s
Performed as RX
Toni Smith 07/25/2019 Premier Martial Arts/Grand River CrossFit 07/25/2019 Run or Row
200m
1min rest
200m
1min rest
400m
1min rest
400m
1min rest
200m
1min rest
200m

Post total time including rest.
Scale as needed.		 11m 38s
Performed as RX
Toni Smith 07/23/2019 Premier Martial Arts/Grand River CrossFit 07/23/2019 Deadlift
8-8-8-8
1 x As many reps as possible

Post load!
 150 10 reps lbs
Performed as RX
Toni Smith 07/22/2019 Premier Martial Arts/Grand River CrossFit 07/22/2019 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/135lbs

Post time!
Scale as needed.
 4m 41s
Performed as RX
Toni Smith 07/17/2019 Premier Martial Arts/Grand River CrossFit 07/17/2019 30 rounds for time:
5 Sit-ups
5 Push-ups
5 Squats

Post time!
Scale as needed.
 13m 53s
Performed as RX
Toni Smith 07/16/2019 Premier Martial Arts/Grand River CrossFit 07/16/2019 Overhead Squat
5-5-5-5-5

Post heaviest load!
 75 lbs
Performed as RX
Toni Smith 07/10/2019 Premier Martial Arts/Grand River CrossFit 07/10/2019 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.
 10 rounds 0 reps
Performed as RX
Toni Smith 07/09/2019 Premier Martial Arts/Grand River CrossFit 07/09/2019 Floor Press
5-5-3-3-1

Post heaviest load!
 100 lbs
Performed as RX
Toni Smith 07/08/2019 Premier Martial Arts/Grand River CrossFit 07/08/2019 For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (50/35), 12 Pull-ups


Post time!
Scale as needed.
Compare to July 14, 2018
 17m 50s
Performed as RX
Toni Smith 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 9 rounds 8 reps
Performed as RX
Toni Smith 07/02/2019 Premier Martial Arts/Grand River CrossFit 07/02/2019 Back Squat
8-8-8-8
1 set -As many reps as possible.

These are linear sets. Use the same weight for your fifth set to failure.

Post load!
 120 lbs
Performed as RX
Toni Smith 06/15/2019 Premier Martial Arts/Grand River CrossFit 06/15/2019 For Time:
21 Front Squats 95/65, 21 KB Swings 50/35, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

Post time!
Scale as needed.		 10m 06s
Performed as RX
Toni Smith 06/10/2019 Premier Martial Arts/Grand River CrossFit 06/10/2019 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
 6m 45s
Performed as RX
Toni Smith 06/03/2019 Premier Martial Arts/Grand River CrossFit 06/03/2019 4 rounds for time:
400m Run/Row
2 rounds of Strict Cindy*

Post time!
*5 strict pull-ups, 10 push-ups, 15 squats

Scale as needed.
 16m 08s
Performed as RX
Toni Smith 05/29/2019 Premier Martial Arts/Grand River CrossFit 05/29/2019 2x 6min AMRAP - 2min Rest between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
Compare to May 23, 2017
 226 reps
Performed as RX
Toni Smith 05/25/2019 Premier Martial Arts/Grand River CrossFit 05/25/2019 For Time:
400 Meter Run/Row
26 Hand Release Push-ups
400 Meter Run/Row
26 Kettlebell Swings (50/35)
400 Meter Run/Row
26 Sit-ups
400 Meter Run/Row
26 Deadlifts (95/65)
400 Meter Run/Row
26 Air Squats
400 Meter Run/Row
26 Box Jumps (24/20)

Post time!
Compare to May 23, 2018
Scale as needed.		 17m 04s
Performed as RX
Toni Smith 05/21/2019 Premier Martial Arts/Grand River CrossFit 05/21/2019 EMOM 10min
3 Power Cleans 115/85lbs
10 Air Squats

Post rounds. 10 is perfect score.
 10 rounds 0 reps
Performed as RX
Toni Smith 05/17/2019 Premier Martial Arts/Grand River CrossFit 05/17/2019 Waterproof
21 15 9
Row Calories
Front Squats (95/65)

15 12 9
Toes to Bar
Hang Squat Cleans (95/65)

12 9 6
Barbell Facing Burpees
Thrusters (95/65)

Post time!
Scale as needed.		 19m 52s
Performed as RX
Toni Smith 05/13/2019 Premier Martial Arts/Grand River CrossFit 05/13/2019 5 Rounds:
30 Double Unders
5 Power Cleans (115/85lbs)
7 Push-ups

Post time!
 5m 24s
Performed as RX
Toni Smith 05/08/2019 Premier Martial Arts/Grand River CrossFit 05/08/2019 10min AMRAP:
5 DB deadlifts 50/35
5 Handstand push-ups
5 DB Front squats 50/35

Post rounds & reps!
Scale as needed.
 9 rounds 5 reps
Performed as RX
Toni Smith 05/07/2019 Premier Martial Arts/Grand River CrossFit 05/07/2019 Sumo-Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 170 lbs
Performed as RX
Toni Smith 05/06/2019 Premier Martial Arts/Grand River CrossFit 05/06/2019 Shut Down
On the 4:00 x 4 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Post total rounds. 4 is a perfect score.
Scale as needed.		 4 rounds 0 reps
Performed as RX
Toni Smith 04/30/2019 Premier Martial Arts/Grand River CrossFit 04/30/2019 DB Thrusters
10-10-5-5-4-3-2-1

Post heaviest load!
 40 lbs
Performed as RX
Toni Smith 04/29/2019 Premier Martial Arts/Grand River CrossFit 04/29/2019 6 rounds for time
5 Hang power cleans 95/65lbs
5 V-sits
5 Box Jumps 24"/20"

Post time!
Scale as needed.		 4m 31s
Performed as RX
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