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Athlete Date Sort Location Workout Name Description Results
Toni Smith 04/26/2019 Premier Martial Arts/Grand River CrossFit 04/26/2019 3 Rounds:
10 Front Squats 95/65lbs
15 Sit-ups
10 Kettlebell Swings 50/35lbs

Post time!
Scale as needed.		 3m 47s
Performed as RX
Toni Smith 04/25/2019 Premier Martial Arts/Grand River CrossFit 04/25/2019 Run or Row
5x400m
2min rest between.

Post fastest interval!
 2m 04s
Performed as RX
Toni Smith 04/23/2019 Premier Martial Arts/Grand River CrossFit 04/23/2019 Thrusters
3-3-3-3-3-3-3

Post heaviest load!
 85 lbs
Performed as RX
Toni Smith 04/22/2019 Premier Martial Arts/Grand River CrossFit 04/22/2019 For time:
10 Handstand push-ups
20 Box jumps 24/20
30 Pull-ups
30 Push-ups
20 Double unders
10 Knees to elbows

Post time!
Scale as needed.
 4m 33s
Performed as RX
Toni Smith 04/18/2019 Premier Martial Arts/Grand River CrossFit 04/18/2019 4 Rounds for Time
10 Barbell-Facing Burpees
8 Deadlifts 115/85lbs
6 Power Cleans 115/85lbs

Post time!
Scale as needed.
 6m 58s
Performed as RX
Toni Smith 04/17/2019 Premier Martial Arts/Grand River CrossFit 04/17/2019 3 Rounds:
10 Front Squats 95/65lbs
15 Pull-ups
20 Double-Unders

Post time!
Scale as needed.		 4m 59s
Performed as RX
Toni Smith 04/16/2019 Premier Martial Arts/Grand River CrossFit 04/16/2019 Hang Power Clean
10-10-5-5-4-3-2-1
5 Push-ups between each set.

Post heaviest load!
 102 lbs
Performed as RX
Toni Smith 04/15/2019 Premier Martial Arts/Grand River CrossFit 04/15/2019 4 rounds for time:
5 Toes to Bar
10 Box Jumps
15 Wall-balls 20/15

Post time!
Scale as needed.		 6m 00s
Performed as RX
Toni Smith 04/12/2019 Premier Martial Arts/Grand River CrossFit 04/12/2019 5 Rounds:
30 Double Unders
5 Power Cleans 115/85lbs

Post time!
 4m 11s
Performed as RX
Toni Smith 04/10/2019 Premier Martial Arts/Grand River CrossFit 04/10/2019 12min AMRAP:
5 Burpees
6 SA DB Snatch 50/35
7 Goblet Squats 50/35lbs

Post rounds & reps!
 10 rounds 7 reps
Performed as RX
Toni Smith 04/09/2019 Premier Martial Arts/Grand River CrossFit 04/09/2019 Deadlift

10-10-5-5-4-3-2-1

After each set do 15 abmat sit-ups

Post heaviest load!
 180 lbs
Performed as RX
Toni Smith 04/08/2019 Premier Martial Arts/Grand River CrossFit 04/08/2019 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Push-ups

Post Time!
 5m 53s
Performed as RX
Toni Smith 04/04/2019 Premier Martial Arts/Grand River CrossFit 04/04/2019 Rowing
3x750m
2min rest between

Post total time including breaks
 13m 41s
Performed as RX
Toni Smith 04/01/2019 Premier Martial Arts/Grand River CrossFit 04/01/2019 12min AMRAP:
4 Burpees over DB
4 Single Arm Clean & Jerk (alt) 50/35lbs
4 Knees to Elbows

Post rounds & reps!
Scale as needed.
 8 rounds 9 reps
Performed as RX
Toni Smith 03/25/2019 Premier Martial Arts/Grand River CrossFit 03/25/2019 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.		 5m 27s
Performed as RX
Toni Smith 03/25/2019 Premier Martial Arts/Grand River CrossFit 03/25/2019 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.		 5m 27s
Performed as RX
Toni Smith 03/23/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 CrossFit Intramural Points Workout

For max reps
Back-squat choose weight
Rest 3 minutes
Push-press choose weight
Rest 3 minutes
Deadlift choose weight

3min Time Cap for each exercise.
Post total load divided by bodyweight = Points.		 117 reps
Performed as RX
Toni Smith 03/22/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.5 19.5 Our Version
For Time:
33-27-21-15-9 reps of
Thrusters 65/45lbs
Pull-ups (chin over bar)

Post reps completed in 20min Time cap!
 210 reps
Performed as RX
Toni Smith 03/20/2019 Premier Martial Arts/Grand River CrossFit 03/20/2019 3 Rounds:
10 Push-ups
10 Front Squats 95/65lbs
10 V-sits

Post time!
Scale as needed.
 2m 55s
Performed as RX
Toni Smith 03/16/2019 Premier Martial Arts/Grand River CrossFit 03/16/2019 CrossFit Open Intramural Points Workout
10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

Posts total reps!

 331 reps
Performed as RX
Toni Smith 03/15/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.4 CrossFit Open 19.4 Our Version
3 rounds
10 Snatches 65/45lbs
12 Bar Facing burpees
3min Rest
3 rounds
10 Chin over bar pull-ups
12 Bar facing burpees

12min Time cap including 3min rest.
Post total reps!		 123 reps
Performed as RX
Toni Smith 03/14/2019 Premier Martial Arts/Grand River CrossFit 03/14/2019 For time:
400m
10 Burpees
400m
10 Burpees
400m
10 Burpees

Post time!
Scale as needed.
 7m 31s
Performed as RX
Toni Smith 03/13/2019 Premier Martial Arts/Grand River CrossFit 03/14/2019 After Party
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50s/35s)

10 Push -ups after each round!

Post time!
Scale as needed.
 8m 31s
Performed as RX
Toni Smith 03/09/2019 Premier Martial Arts/Grand River CrossFit 03/09/2019 6min Time Cap of:
25 Air Squats
25 Push-up
25 Sit-ups
With time left Max rep wall balls 20/14lbs

Post total reps! Total reps are your points.
Scale as needed.
This is a CrossFit Open Intramural points workout!		 154 reps
Performed as RX
Toni Smith 03/08/2019 Premier Martial Arts/Grand River CrossFit 19.3 CrossFit Open-Our Version 200ft DB Front Rack Lunges 50/35lbs
50 DB Step Ups 24/20"
50 Elevated Strict Handstand Push-ups
200ft Bear Crawl

Post total reps!


 149 reps
Performed as RX
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