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Athlete Date Sort Location Workout Name Description Results
Tracey Day 01/04/2017 Premier Martial Arts/Grand River CrossFit 01/04/2017 21-15-9 reps of:
Sumo-Deadlift Highpull 75/55
Mountain Climber Push-ups

Post time!
LVL1M: 15-9 reps, light weight, reg push-ups
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 4m 58s
Performed as RX
Tracey Day 01/03/2017 Premier Martial Arts/Grand River CrossFit 01/03/2017 Sumo-Deadlift
3-3-3-3-3-3-3

2x10 @ 50% 3R

Post load!
 220 lbs
Performed as RX
Tracey Day 01/02/2017 Premier Martial Arts/Grand River CrossFit 01/02/2017 10min AMRAP of:
5 Push Jerks @ Shoulder Press 1RM
12 Squats with above weight

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd		 5 rounds 3 reps
Performed as RX
Tracey Day 12/28/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 27-29, 2016 For time:
20 pull-ups
400-meter row
15 thrusters, 95/65lbs
400-meter row
15. thrusters,
400-meter row
20 pull-ups

Post time!
Scale as needed.		 11m 50s
Workout Scaled
Tracey Day 12/27/2016 Premier Martial Arts/Grand River CrossFit 12/27/2016 4 rounds for max reps
30sec Hang Power Clean 95/65
15sec break
30sec Push-press 95/65lbs
30sec rest between rounds!

Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 96 reps
Performed as RX
Tracey Day 12/22/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 19-22, 2016 EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Post Rounds. Perfect score is 15!		 15 rounds 0 reps
Performed as RX
Tracey Day 12/21/2016 Premier Martial Arts/Grand River CrossFit 12/21/2016 Complete as many rounds as possible in 15 minutes of:
5 clean and jerks 95/65lbs
5 toes-to-bars
Rest 30 seconds

Post rounds and reps!
LVL1M: 8min, light weight, HKR
LVL1: 12min, 75/45lbs, HKR
LVL2: 85/55lbs, K2C
LVL3: RX'd
 11 rounds 9 reps
Performed as RX
Tracey Day 12/20/2016 Premier Martial Arts/Grand River CrossFit 12/20/2016 Floor Press
3-3-3-3-3-3-3

Followed by 2X10 @ 50% of 3R.
Linear Sets.

Post load!
 110 lbs
Performed as RX
Tracey Day 12/19/2016 Premier Martial Arts/Grand River CrossFit 12/19/2016 8min AMRAP;
10 Front Rack Walking Lunges 95/65lbs
5 Squat Cleans 95/65lbs

Post rounds & reps!
LVL1M: 5min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 7 rounds 8 reps
Performed as RX
Tracey Day 12/05/2016 Premier Martial Arts/Grand River CrossFit 12/05/2016 10min AMRAP:
6 Push Press 75/55lbs
7 V-Sits
8 Back Squats 75/55lbs

Post rounds & reps!
LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd		 9 rounds 13 reps
Performed as RX
Tracey Day 12/03/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 28-Dec 3, 2016 The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs

Post time!


LVL1M: 15 reps each, mod. Pull-ups, light weight,
LVL1: 20 reps each, mod. Pull-ups, adjusted weights
LVL2: Mod. Pull-ups
LVL3: RX'd		 10m 26s
Workout Scaled
Tracey Day 12/02/2016 Premier Martial Arts/Grand River CrossFit 12/02/2016 5 rounds
1 minute Row (calories)
1 minute Thrusters 65lbs/45lbs


Rest 3 minutes between rounds, total reps and calories = score


LVL1M: 3 rounds, light weight
LVL1: 4 rounds
LVL2: RX'd
LVL3 RX'd score more than 150.		 173 reps
Performed as RX
Tracey Day 12/02/2016 Premier Martial Arts/Grand River CrossFit 12/02/2016 5 rounds
1 minute Row (calories)
1 minute Thrusters 65lbs/45lbs


Rest 3 minutes between rounds, total reps and calories = score


LVL1M: 3 rounds, light weight
LVL1: 4 rounds
LVL2: RX'd
LVL3 RX'd score more than 150.		 173 reps
Performed as RX
Tracey Day 11/30/2016 Premier Martial Arts/Grand River CrossFit 11/30/2016 8min AMRAP of:
3 Clean & Jerk 115/85lbs
5 Burpees

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 85/55lbs
LVL2: 105/75lbs
LVL3: RX'd
 8 rounds 0 reps
Performed as RX
Tracey Day 11/29/2016 Premier Martial Arts/Grand River CrossFit 11/29/2016 Squat cleans
3-3-3-3-3-3-3

Post load!
 115 lbs
Performed as RX
Tracey Day 11/28/2016 Premier Martial Arts/Grand River CrossFit 11/28/2016 4 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: light weight, HKR, 20"/16"
LVL1: 40/25lbs, HKR, 20/16
LVL2: 45/30lbs, K2C
LVL3: RX'd
 8m 02s
Performed as RX
Tracey Day 11/26/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 21-26 #2 "Hope"
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24" box
75/55 pound Thruster
Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 254 reps
Workout Scaled
Tracey Day 11/25/2016 Premier Martial Arts/Grand River CrossFit 11/25/2016 For time:
15 second handstand hold
30 second plank
5 Manmakers 25/15lbs

25 second handstand hold
45 second plank
10 Manmakers

35 second handstand hold
1:00 plank
15 Manmakers

Post time!
Scale as needed.		 15m 05s
Performed as RX
Tracey Day 11/24/2016 Premier Martial Arts/Grand River CrossFit 11/24/2016 Run or Row
6x200m
1min 30sec rest between.

Post fastest interval!
 41m 04s
Performed as RX
Tracey Day 11/23/2016 Premier Martial Arts/Grand River CrossFit 11/23/2016 8:00 AMRAP
5 Med Ball V-Sit Ups 20/14lbs
10 Backwards Walking Lunge Steps
15 Squat Jumps

Post rounds & reps!
Scale as needed.
 7 rounds 25 reps
Performed as RX
Tracey Day 11/22/2016 Premier Martial Arts/Grand River CrossFit 11/22/2016 Deadlift
10min to find new 3RM
5x3reps at new 3RM weight.

Post load!		 240 lbs
Performed as RX
Tracey Day 11/21/2016 Premier Martial Arts/Grand River CrossFit 11/21/2016 21-15-9
KB Swings 50/35lbs
Push-ups

Post Time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 2m 53s
Performed as RX
Tracey Day 11/19/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 14-19, 2016 For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 OH Walking Lunge 45lbs/25lbs
10 Box Jumps 24/20

Post time!
Scale as needed.		 5m 59s
Performed as RX
Tracey Day 11/16/2016 Premier Martial Arts/Grand River CrossFit 11/16/2016 8min AMRAP of:
3 Power Snatch 75/45lbs
3 T2B
4 Power Snatch
4 T2B
5 Power Snatch
5 T2B
.as far as you can go in 8min

Post total reps!
Scale as needed.
 96 reps
Performed as RX
Tracey Day 11/15/2016 Premier Martial Arts/Grand River CrossFit 11/15/2016 Overhead Squats
5-5-5-5-5

Linear Sets

Post load!
 75 lbs
Performed as RX
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