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Athlete Date Sort Location Workout Name Description Results
Tracey Day 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.		 76 reps
Performed as RX
Tracey Day 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
Tracey Day 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!

 304 reps
Performed as RX
Tracey Day 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!		 100 reps
Workout Scaled
Tracey Day 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!		 145 reps
Performed as RX
Tracey Day 03/02/2019 Premier Martial Arts/Grand River CrossFit 03/02/2019 Open Intramural Points Workout

Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight

15min Time Cap.
Post in reps=Total Volume divided by body weight.
This equals your points.

Scale as needed		 60 reps
Workout Scaled
Tracey Day 03/01/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 339 reps
Workout Scaled
Tracey Day 02/22/2019 Premier Martial Arts/Grand River CrossFit 02/22/2019 CrossFit Open 19.1

15min AMRAP of:
19 Wall Balls 20/14lbs
19 Calorie Row

Post total reps!
Scale as needed.
 209 reps
Performed as RX
Tracey Day 02/19/2019 Premier Martial Arts/Grand River CrossFit 02/19/2019 5min AMRAP;
5 Deadlifts 135/95lbs
10 Push-ups
3min break
5min AMRAP;
5 Back Squats 135/95lbs
5 Pull-ups

Post total reps from each AMRAP added together.
Scale as needed.		 185 reps
Workout Scaled
Tracey Day 02/15/2019 Premier Martial Arts/Grand River CrossFit 02/15/2019 The Force Awakens
12min AMRAP of:
3 Man Makers 25/15lbs
6 Box Overs 24/20
9 Wall Balls 20/15lbs

Post rounds and reps!
Compare to Feb 20, 2016
 6 rounds 1 reps
Performed as RX
Tracey Day 02/11/2019 Premier Martial Arts/Grand River CrossFit 02/11/2019 Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 reps Dumbbell Push Jerk, 35/20lbs
12 steps Dumbbell walking lunge, 35/20lbs

Post rounds & reps!
Scale as needed.
 9 rounds 0 reps
Workout Scaled
Tracey Day 02/09/2019 Premier Martial Arts/Grand River CrossFit 02/09/2019 Girl Power
18 min AMRAP:
21/15 Cal Row
3 Rounds of Cindy
5 Squat Cleans 115/75lbs

* 1 round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats
Post total rounds & reps!
Scale as needed.		 3 rounds 3 reps
Workout Scaled
Tracey Day 02/08/2019 Premier Martial Arts/Grand River CrossFit 02/08/2019 Every minute on the minute for max reps
1 Thruster 95/65lbs
5 Pull-ups
Add 1 rep to thrusters each successive minute, continue until failure.
12min Time Cap

Post total reps!
Scale as needed.		 105 reps
Workout Scaled
Tracey Day 02/06/2019 Premier Martial Arts/Grand River CrossFit 02/06/2019 5 Rounds
10 DB Snatches (alternating) 50/35lbs
8 V-sit
6 Pull-ups

Post time.
Compare to Feb 24, 2018
Scale as needed.		 6m 23s
Workout Scaled
Tracey Day 02/05/2019 Premier Martial Arts/Grand River CrossFit 02/05/2019 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Tracey Day 02/04/2019 Premier Martial Arts/Grand River CrossFit 02/04/2019 10min AMRAP of:
10 Wall Balls 20/15lbs
10 KB Swings 50/35lbs

Post rounds and reps!
Scale as needed.		 9 rounds 14 reps
Performed as RX
Tracey Day 02/02/2019 Premier Martial Arts/Grand River CrossFit 02/02/2019 5 Rounds
Row 200m
5 DB Snatches (each arm) 50/35lbs
15 Sit-ups
25 Double Unders

Post time!
Scale as needed.
 17m 36s
Performed as RX
Tracey Day 02/01/2019 Premier Martial Arts/Grand River CrossFit 02/01/2019 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!		 12 rounds 7 reps
Workout Scaled
Tracey Day 01/30/2019 Premier Martial Arts/Grand River CrossFit 01/30/2019 10min AMRAP:
6 Renegade Rows 35/20lbs Alt DB
8 DB Squats 35/20lbs
10 Offset walking lunges 35/20lbs

Post rounds and reps!
Scale as needed.

 10 rounds 8 reps
Performed as RX
Tracey Day 01/29/2019 Premier Martial Arts/Grand River CrossFit 01/29/2019 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
Performed as RX
Tracey Day 01/26/2019 Premier Martial Arts/Grand River CrossFit 01/26/2019 2-player WOD
Complete as many rounds as possible in 20 minutes of
Row 150m
10 Box overs (20")
10 Hand-release push-ups

Each partner completes round before next person goes.
Post rounds and reps!
 14m 01s
Workout Scaled
Tracey Day 01/25/2019 Premier Martial Arts/Grand River CrossFit 01/25/2019 Play Ball
3 Rounds:
10 Power Snatches (75/45)
20 Sit-ups
30 Wallballs (20/14)

Post time!
Scale as needed.		 9m 13s
Performed as RX
Tracey Day 01/23/2019 Premier Martial Arts/Grand River CrossFit 01/23/2019 Belly Flop

30 Box Jumps (24/20)
30 Power Cleans (95/65)
30 Pull-ups
30 Front Squats (95/65)
30 Lateral Barbell Burpees
30 Push Jerks (95/65)

Post time!
Scale as needed.		 17m 52s
Workout Scaled
Tracey Day 01/22/2019 Premier Martial Arts/Grand River CrossFit 01/22/2019 Back Squat
3-3-3-3-3-3-3

Post heaviest load!
 175 lbs
Performed as RX
Tracey Day 01/21/2019 Premier Martial Arts/Grand River CrossFit 01/21/2019 Joker
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)

Post time!
Scale as needed.		 5m 56s
Workout Scaled
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