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Athlete Date Sort Location Workout Name Description Results
Tracey Day 10/01/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 26-OCt 1, 2016 15-12-9-6-3 reps of
Clean & Jerk 95/65lbs
After each round 30 Double Unders.

Post time!
Scale as needed.
 8m 42s
Performed as RX
Tracey Day 09/30/2016 Premier Martial Arts/Grand River CrossFit 09/30/2016 10min AMRAP:
5 Thrusters 95/65lbs
5 Toes to Bar
5 Box Jumps 24/20

Post rounds and reps!
LVL1M: 5min, light weight, HKR, 20/16"
LVL1: 8min, 75/45lbs, HKR, 20"/16"
LVL2: 85/55lbs, K2C
LVL3: RX'd
 8 rounds 5 reps
Performed as RX
Tracey Day 09/28/2016 Premier Martial Arts/Grand River CrossFit 09/28/2016 21-15-9 reps of:
Calorie row
Bupees

Post time!
Scale as needed.

 6m 49s
Performed as RX
Tracey Day 09/27/2016 Premier Martial Arts/Grand River CrossFit 09/27/2016 Push Press
3-3-3-3-3-3-3
2x10 @ 50% of 3R

Post heaviest load!
 95 lbs
Performed as RX
Tracey Day 09/26/2016 Premier Martial Arts/Grand River CrossFit 09/26/2016 4 rounds
5 Power Snatch 75/45lbs
10 Push-ups
15 Walking Lunges

Post time!
LVL1M: 2 rounds, light weight, GTO
LVL1: 3 rounds, 55/25lbs, GTO
LVL2: 65/35lbs
LVL3: RX'd
 3m 36s
Performed as RX
Tracey Day 09/24/2016 Premier Martial Arts/Grand River CrossFit Prize WOD for Week of Sept 19-24, 2016 3x3min AMRAPs
3 Power Cleans 115/75lbs
4 Burpees
5 Wall Balls 20/14lbs
1min Rest between

Post total reps for all AMRAPs added together.
Scale as needed.
 130 reps
Performed as RX
Tracey Day 09/23/2016 Premier Martial Arts/Grand River CrossFit 09/23/2016 For time:
50 Double Unders
25 Sit-ups
50 Double Unders
25 Push-ups
50 Double Unders
25 V-sits
50 Double Unders

Post time!
Scale as needed.
Compare to Sept. 19, 2015		 6m 42s
Performed as RX
Tracey Day 09/22/2016 Premier Martial Arts/Grand River CrossFit 09/22/2016 Run or Row
3x1000m (1km)
4min rest between.

Post fastest interval.
Scale as needed.
 4m 26s
Performed as RX
Tracey Day 09/20/2016 Premier Martial Arts/Grand River CrossFit 09/20/2016 Deadlift
3-3-3-3-3-3-3
2x10 reps at 50% of 3R finished with.

Post heaviest load.		 195 lbs
Performed as RX
Tracey Day 09/19/2016 Premier Martial Arts/Grand River CrossFit 09/19/2016 4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs

Post time!
LVL1M: light weight, hang knee raise
LVL1: 75/45lbs, hang knee raise
LVL2: 85/55lbs, Knees to chest
LVL3: RX'd
 5m 57s
Performed as RX
Tracey Day 09/17/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 12-17, 2016 12min AMRAP:
5 OHS 65/45
10 Pull-ups
15 V-Sits

Post rounds & reps
Scale as needed.
 5 rounds 8 reps
Workout Scaled
Tracey Day 09/16/2016 Premier Martial Arts/Grand River CrossFit 09/16/2016 21-15-9 reps of:
Sumo-deadlift highpull 75lbs/55lbs
Burpees

LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd 		5m 29s
Performed as RX
Tracey Day 09/14/2016 Premier Martial Arts/Grand River CrossFit 09/14/2016 30-20-10 reps
K2E
Wall Balls 20/14lbs
2min Rest
30-20-10 reps
Double Unders
Wall Balls

Post total time including break!
Scale as needed.		 14m 39s
Performed as RX
Tracey Day 09/13/2016 Premier Martial Arts/Grand River CrossFit 09/13/2016 Hang Squat Clean
3-3-3-3-3-3-3

Post heaviest load!
 85 lbs
Performed as RX
Tracey Day 09/12/2016 Premier Martial Arts/Grand River CrossFit 09/12/2016 10min AMRAP:
5 Shoulder to Overhead 95/65lbs
10 Box Jumps 24/20
15 KB Swings 50/35lbs

Post rounds & Reps!
LVL1M: light weight, 20"/16"
LVL1: 75/45lbs, 20"/16", 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd
 5 rounds 12 reps
Performed as RX
Tracey Day 09/07/2016 Premier Martial Arts/Grand River CrossFit 09/07/2016 For Time:
10 Squats at 60% Body Weight
200m Row
20 Squats
400m Row
30 Squats
600m Row

LVL1M; Air Squats,
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
Compare to Sept 21, 2015		 9m 57s
Workout Scaled
Tracey Day 09/06/2016 Premier Martial Arts/Grand River CrossFit 09/06/2016 12-9-6 reps of:
Power Snatch 85/65lbs
HR Push-ups

Post time!
LVL1M: light weight
LVL1: 65/45lbs
LVL2: 75/55lbs
LVL3: RX'd
 3m 01s
Performed as RX
Tracey Day 09/02/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 29-Sept 2, 2016 5 Rounds for Time
20 Walking lunges
10 Push-ups
20 Double Unders
EMOM 2 Burpees

Post Time!
Scale as needed.
 8m 40s
Performed as RX
Tracey Day 09/01/2016 Premier Martial Arts/Grand River CrossFit 09/01/2016 Run or Row
4x4min Time Trial
3min Rest between

Post furthest distance!
 1,014 m
Performed as RX
Tracey Day 08/31/2016 Premier Martial Arts/Grand River CrossFit 08/31/2016 For Max reps
3 min AMRAP x 3
10 Deadlifts 95/65
7 Hang Power Cleans
4 Shoulder to overhead
2min rest before next round

Post total reps added together!
LVL1M: 2 AMRAP's, light weight,
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 235 reps
Performed as RX
Tracey Day 08/30/2016 Premier Martial Arts/Grand River CrossFit 08/30/2016 Floor Press
10min to achieve 3RM
Followed by:
2x6 @ 70% of new 3RM

Post 3RM Load!
 105 lbs
Performed as RX
Tracey Day 08/29/2016 Premier Martial Arts/Grand River CrossFit 08/26/2016 Backwards Coretastic
For Time:
2min Plank
50 sit-ups
40 leg levers
25 good mornings
1:30min plank
40 sit-ups
30 leg levers
20 good mornings
1min plank
30 sit-ups
20 leg levers
15 good mornings

Post time!
Scale as needed.		 16m 08s
Performed as RX
Tracey Day 08/26/2016 Premier Martial Arts/Grand River CrossFit Prize WOD Week of Aug 22-26, 2016 10min AMRAP of:
10 Overhead Walking Lunges 45/25lbs
8 Push-ups
6 Box Jumps 24/20

Post rounds and Reps!
Scale as needed.		 8 rounds 12 reps
Performed as RX
Tracey Day 08/25/2016 Premier Martial Arts/Grand River CrossFit 08/25/2016 Run or Row
4x400m
3min Break between.

Try to keep each interval within 10sec of each other.

Post fastest interval.
 1m 37s
Performed as RX
Tracey Day 08/24/2016 Premier Martial Arts/Grand River CrossFit 08/24/2016 For Time:
100 Kettle Bell Swings 50/35lbs
Every minute on the minute do 5 Toes to Bar

Post time:
LVL1M: 50 KB swings, light weight, hang knee raise
LVL1: 75 Kb swings, 40/25lbs, hang knee raise
LVL2: 45/30lbs, knees to chest
LVL3: RX'd
Compare to October 10, 2014		 4m 26s
Workout Scaled
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