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Athlete Date Sort Location Workout Name Description Results
Tracey Day 04/06/2017 Premier Martial Arts/Grand River CrossFit 04/06/2017 Run or Row
1600m/1mile Time Trial

Post time!
 6m 39s
Performed as RX
Tracey Day 04/05/2017 Premier Martial Arts/Grand River CrossFit 04/05/2017 15min AMRAP
5-pull ups
7 push-ups
9 Front squat 65/45

Post rounds & reps!
LVL1M: 7min, mod pull-ups, light weight
LVL1: 10min, mod pull-ups, 45/25lbs
LVL2: mod pull-ups, 55/35lbs
LVL3: RX'd		 8 rounds 6 reps
Performed as RX
Tracey Day 04/04/2017 Premier Martial Arts/Grand River CrossFit 04/04/2017 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Tracey Day 04/03/2017 Premier Martial Arts/Grand River CrossFit 04/03/2017 21-15-9 reps of:
Row for Calories
Back Squats 135/95lbs
Sit-ups

LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 7m 19s
Performed as RX
Tracey Day 04/01/2017 Premier Martial Arts/Grand River CrossFit CrossFit Open 17.5 10 rounds for time of:
9 thrusters 95/65lbs
35 double-unders

Post Time!
Scale as needed.		 21m 52s
Performed as RX
Tracey Day 03/31/2017 Premier Martial Arts/Grand River CrossFit 03/31/2017 .7min AMRAP of:
10 Power Cleans 115/75lbs
20 Push-ups (hand release)

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 3 rounds 21 reps
Performed as RX
Tracey Day 03/29/2017 Premier Martial Arts/Grand River CrossFit 03/29/2017 For Total Time:
Run 1mile
Rest 3min
100 Back Squats 95/65lbs
Rest 3min
800m Farmers Carry 50/35lbs each hand

Post time!
Scale as needed.		 28m 05s
Performed as RX
Tracey Day 03/27/2017 Premier Martial Arts/Grand River CrossFit 03/27/2017 3 rounds for time of:
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups

Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.

Post time!
Scale as needed.		 11m 49s
Performed as RX
Tracey Day 03/25/2017 Premier Martial Arts/Grand River CrossFit CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb/155lbs
55 wall-ball shots, 20-lb/14lbs
55-calorie row
55 handstand push-ups

Post total reps!
Scale as needed!		 207 reps
Workout Scaled
Tracey Day 03/24/2017 Premier Martial Arts/Grand River CrossFit 03/24/2017 3 rounds
6 DB Single Arm Snatch 50/35lbs (Alternating)
12 V-sits
18 Calorie Row

Post time!
LVL1M: light weight, sit-ups
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 6m 13s
Performed as RX
Tracey Day 03/22/2017 Premier Martial Arts/Grand River CrossFit 03/22/2017 Tabata hang power clean, 75/45lb.
Tabata front squat, 75/45lb.
Tabata push press, 75/45lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps!
Scale as needed.		 249 reps
Performed as RX
Tracey Day 03/21/2017 Premier Martial Arts/Grand River CrossFit 03/21/2017 Floor Press
3-3-3-3-3-3-3
2 x 10 @ 50% of heaviest 3 rep.

Post heaviest load!
 100 lbs
Performed as RX
Tracey Day 03/20/2017 Premier Martial Arts/Grand River CrossFit 03/20/2017 CrossFit Games Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:

9 deadlifts, 155/115lbs
12 push-ups
15 box jumps, 24/20

Post rounds & reps!
LVL1M: 10min, light weight, 20"/16" step ups
LVL1: 12min, 115/65lbs, 20/16" step ups,
LVL2: 135/95lbs, step ups permitted.
LVL3: RX'd no step ups.		 6 rounds 33 reps
Performed as RX
Tracey Day 03/18/2017 Premier Martial Arts/Grand River CrossFit CrossFit Open 17.3 Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.
Scale as needed.		 141 reps
Workout Scaled
Tracey Day 03/13/2017 Premier Martial Arts/Grand River CrossFit 03/13/2017 5 rounds for time:
5 Power Cleans 115/75
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 2m 44s
Performed as RX
Tracey Day 03/11/2017 Premier Martial Arts/Grand River CrossFit CrossFit Open 17.2 Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Post reps!
Scale as needed.		 84 reps
Workout Scaled
Tracey Day 03/06/2017 Premier Martial Arts/Grand River CrossFit 03/06/2017 4 rounds of:
5 Pull-ups
15 KB Swings 50/35lbs

Post time!
LVL1M: mod pull-ups, light weight
LVL1: Mod. pull-ups, 40/25lbs
LVL2: mod. pull-ups, 45/30lbs
LVL3: RX'd		 6m 07s
Performed as RX
Tracey Day 03/04/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 27-Mar 4, 2017 CrossFit Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35lb and 20" Box
Scale as needed.

Time cap: 20 minutes		 19m 34s
Workout Scaled
Tracey Day 03/03/2017 Premier Martial Arts/Grand River CrossFit 03/03/2017 EMOM 12 minutes
Odd Numbers = 10 Deadlifts 185/135lbs
Even Numbers= 10 Push ups

Post total reps!
Scale as needed.		 120 reps
Performed as RX
Tracey Day 03/02/2017 Premier Martial Arts/Grand River CrossFit 03/02/2017 Rowing
1500m Time Trial

Post time!
 6m 09s
Performed as RX
Tracey Day 03/01/2017 Premier Martial Arts/Grand River CrossFit 03/01/2017 10min AMRAP of:
6 Hang Power Cleans 95/65lbs
6 Push Press 95/65lbs
6 Burpees over Bar

Post rounds & reps!
LVL1M: 8min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 6 rounds 12 reps
Performed as RX
Tracey Day 02/27/2017 Premier Martial Arts/Grand River CrossFit 02/27/2017 For Time:
20 Calorie Row
20 Power Snatch 75lbs/45lbs
20 Calorie Row

Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd		 3m 15s
Performed as RX
Tracey Day 02/25/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 20-25, 2017 For Time!
Row 500m
10 Ring dips
5 Squat clean 95/65
20 Pull-ups
5 Push jerk 95/65
30 Push-ups
5 Power snatch 95/65lbs
40 Box jumps
5 Overhead squat 95/65lbs
50 Double unders
Row 500m

Post time! 15min Time Cap!
Scale as needed.		 14m 58s
Workout Scaled
Tracey Day 02/24/2017 Premier Martial Arts/Grand River CrossFit 02/24/2017 Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20 pound Dumbbell Push Jerk, 8 reps
35/20 pound Dumbbell walking lunge, 12 steps

Post rounds and reps
LVL1M: 5min, light weight, HKR
LVL1: 8min, 25/10lbs, HKR
LVL2: 30/15lbs, K2C
LVL3: RX'd		 6 rounds 3 reps
Performed as RX
Tracey Day 02/22/2017 Premier Martial Arts/Grand River CrossFit 02/22/2017 3 rounds for Time:
Row 20 Calories
100 Double Unders
30 sit-ups

Post time!
Scale as needed.
 15m 18s
Performed as RX
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