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Athlete Date Sort Location Workout Name Description Results
Tracey Day 02/21/2017 Premier Martial Arts/Grand River CrossFit 02/21/2017 Every minute on the minute for max reps
1 Thruster 95/65lbs
5 Pull-ups
Add 1 rep to thruster each successive minute, continue until failure.
12min Time Cap

Post total reps!
LVL1M: 6min, light weight, mod pull ups
LVL1: 10min, 75/45lbs, mod pull ups
LVL2: 85/55lbs, mod pull ups
LVL3: RX'd
 104 reps
Workout Scaled
Tracey Day 02/17/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 13-17, 2017 3x3min AMRAPs
3 Power clean 135/95lbs
6 Knees to elbows
1min Rest between AMRAPs

Post total reps!
LVL1M: light weight, HKR
LVL1: 95/65lbs, HKR
LVL2: 115/85lbs, HKR
LVL3: RX'd		 139 reps
Workout Scaled
Tracey Day 02/16/2017 Premier Martial Arts/Grand River CrossFit 02/16/2017 Rowing
5x1:30min
45sec Rest

Post total distance!
 1,884 m
Performed as RX
Tracey Day 02/15/2017 Premier Martial Arts/Grand River CrossFit 02/15/2017 Tabatas
8x20sec on/10sec off of:

Sit-ups
1min rest
Jump Squats 45lbs/35lbs
1min rest
Push press 65lbs/45lbs

Add up all reps for score.
Scale as needed.
 278 reps
Performed as RX
Tracey Day 02/14/2017 Premier Martial Arts/Grand River CrossFit 02/14/2017 Deadlift
1-1-1-1-1-1-1

Post heaviest load!
 295 lbs
Performed as RX
Tracey Day 02/13/2017 Premier Martial Arts/Grand River CrossFit 02/13/2017 3 rounds
Total reps and calories = score
Row 2 minutes for calories
1 minute max reps V-sits
1min Rest

Post total reps!
Scale as needed.
 171 reps
Performed as RX
Tracey Day 02/09/2017 Premier Martial Arts/Grand River CrossFit 02/09/2017 Rowing Time Trial
9min

Post distance in meters!
 2,118 m
Performed as RX
Tracey Day 02/08/2017 Premier Martial Arts/Grand River CrossFit 02/08/2017 5 rounds for time of:
5 box jumps, 24"/20
5 power snatches, 95/65lbs
5 Atomic Sit-ups 35/25lbs

Post time!
LVL1M: 3 rounds, 20"/16", light weights, sit-ups(no weight)
LVL1: 20"/16", 75/45lbs, sit-ups light weight
LVL2: 85/55lbs
LVL3: RX'd
Compare to Feb 21, 2014		 5m 29s
Workout Scaled
Tracey Day 02/07/2017 Premier Martial Arts/Grand River CrossFit 02/07/2017 Floor Press
5-5-3-3-1

Post heaviest load!
 110 lbs
Performed as RX
Tracey Day 02/06/2017 Premier Martial Arts/Grand River CrossFit 02/06/2017 6 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 35/20lbs. dumbbell thrusters
Rest 30 seconds

Post total reps.
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 127 reps
Performed as RX
Tracey Day 02/03/2017 Premier Martial Arts/Grand River CrossFit 02/03/2017 Assn Abs Annie Gets Heavy
50-40-30-20-10x reps
DB Walking lunge steps 35/20lbs
Weighted Sit-ups 35/20lbs DB

Post time. Scale as needed.		 10m 57s
Performed as RX
Tracey Day 01/24/2017 Premier Martial Arts/Grand River CrossFit 01/24/2017 Hang Power Snatch
5-5-5-5-5

Post heaviest load!
 70 lbs
Performed as RX
Tracey Day 01/23/2017 Premier Martial Arts/Grand River CrossFit 01/23/2017 For Time:
20 Calorie Row
20 Clean & Jerk 115/85lbs
20 Calorie Row

Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 6m 04s
Performed as RX
Tracey Day 01/21/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 16-21, 2017 21-15-9 reps of:
Pull-ups
Squat Jumps
Hand Release Push-ups

Post time!
Scale as needed.
 11m 02s
Performed as RX
Tracey Day 01/20/2017 Premier Martial Arts/Grand River CrossFit 01/20/2017 10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20

Post rounds & reps!
LVL1M: 5min, Single skips, light weight, 20"/16"
LVL1: 8min, double skips, 40/25lbs, 20"/16"
LVL2: Triple skips, 45/30lbs,
LVL3: RX'd
 6 rounds 30 reps
Performed as RX
Tracey Day 01/19/2017 Premier Martial Arts/Grand River CrossFit 01/19/2017 Time Trial Row
8min

Post distance in meters!
 1,900 m
Performed as RX
Tracey Day 01/18/2017 Premier Martial Arts/Grand River CrossFit 01/18/2017 15-12-9-6-3 reps of:
Thrusters 95/65lbs
Burpees over bar
Toes to bar

Post time!
LVL1M: 9-6-3 reps, light weight, HKR
LVL1: 12-9-6-3 reps, 75/45lbs, HKR
LVL2: 85/55lbs, K2C
LVL3: RX'd
 14m 10s
Performed as RX
Tracey Day 01/17/2017 Premier Martial Arts/Grand River CrossFit 01/17/2017 Slow Squats
5-5-5-5-5

Take approx. 4 secs to get to bottom of squat. Spend 1 sec at bottom. You will use less weight than your 5RM.

Post load. Do as linear set.
 145 lbs
Performed as RX
Tracey Day 01/14/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 9-14, 2017 3 rounds
3min
15 KB swings 50/35lbs
25 Air Squats
Remaining time Row for calories
2min rest between.

Score is total calories!
Scale as needed.		 94 reps
Performed as RX
Tracey Day 01/13/2017 Premier Martial Arts/Grand River CrossFit 01/13/2017 12min AMRAP of:
6 OH Walking Lunges 45/25lbs
7 V-Sits
8 Squat with weight plate 45/25lbs

Post rounds & reps!
LVL1M: 8min, light weight, sit-ups
LVL1: 10min, 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd
 14 rounds 9 reps
Performed as RX
Tracey Day 01/11/2017 Premier Martial Arts/Grand River CrossFit 01/11/2017 15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups

Post rounds and reps!

LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 9 rounds 10 reps
Workout Scaled
Tracey Day 01/10/2017 Premier Martial Arts/Grand River CrossFit 01/10/2017 Hang Power Clean
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Tracey Day 01/09/2017 Premier Martial Arts/Grand River CrossFit 01/09/2017 For Time
15 Box Jumps 24"/20"
5 Clean & Jerk 135/95lbs
12 Box Jumps
4 Clean & Jerk
9 Box Jumps
3 Clean & Jerk

Post Time!
LVL1M: light weight, 20"/16"
LVL1: 95/75lbs, 20"/16"
LVL2: 115/85lbs
LVL3: RX'd		 4m 38s
Performed as RX
Tracey Day 01/07/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 2-7, 2017 For time!
Buy In: 500m Row
Followed by:
5 rounds of:
15 Squats
10 V-sits
5 Push-ups
Cash Out: 25 Burpees

Post time!
Scale as needed.		 9m 32s
Performed as RX
Tracey Day 01/06/2017 Premier Martial Arts/Grand River CrossFit 01/06/2017 6 rounds for time:
5 Front Squat 95/65lbs
5 Pull-ups
10 Sit-ups

Post time!
LVL1M: 3 rounds, light weight, mod pull-ups
LVL1: 4 rounds, 75/45lbs, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 6m 11s
Workout Scaled
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