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Athlete Date Sort Location Workout Name Description Results
Tracey Day 08/22/2016 Premier Martial Arts/Grand River CrossFit 08/22/2016 10min AMRAP of:
5 Chest to bar pull-ups
10 Wall ball 20/14lbs
15 Push-ups

Post rounds & reps!
LVL1M: 5min, mod pull-ups
LVL1: 8min, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 5 rounds 22 reps
Workout Scaled
Tracey Day 08/13/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 8-13, 2016 4 Rounds for Time
10 Pull Ups
15 Push Ups
20 KB Swings 50/35lbs
40 DU's
20 Second Handstand Hold

Post time!
Scale as needed.		 15m 59s
Workout Scaled
Tracey Day 08/12/2016 Premier Martial Arts/Grand River CrossFit 08/12/2016 For Time:
7 Sumo-deadlift highpull 75/55lbs
9 Box Jumps 24/20"
12 Sit-ups
12 Sumo-deadlift highpull
9 Box Jumps
7 Sit-ups

Post time!
LVL1M: 7,9,12 reps. Light weight 20/16"
LVL1: 55/35lbs, 20"/16"
LVL2: 65/45
LVL3: RX'd		 2m 12s
Performed as RX
Tracey Day 08/10/2016 Premier Martial Arts/Grand River CrossFit 08/10/2016 10min AMRAP
3 Power cleans 135/95lbs
6 Push-ups
9 Squats

Post total rounds and reps!.
LVL1M: 6min, light weight
LVL1: 8min 115/75lbs
LVL2: 125/85lbs
LVL3: RX'd		 13 rounds 3 reps
Workout Scaled
Tracey Day 08/09/2016 Premier Martial Arts/Grand River CrossFit 08/09/2016 Box Squats
EMOM 10min
Perform 3 Squats to 12" box with
50% of 1RM.

10 rounds is perfect score.
Post load used!

 105 lbs
Performed as RX
Tracey Day 08/08/2016 Premier Martial Arts/Grand River CrossFit 08/08/2016 8min Timecap
2 Thrusters 75/45lbs
2 Atomic Situps 35/15lbs

Add 2 thrusters and 2 atomic sit-ups each round until timer sounds.
Score is total number of reps.

LVL1M: 4min, light weight, sit-ups
LVL1: 6min,55/25lbs, sit-ups
LVL2: 65/35lbs,
LVL3: RX'd		 110 reps
Workout Scaled
Tracey Day 07/25/2016 Premier Martial Arts/Grand River CrossFit 07/25/2016 For Max Reps
Tabata Wall Balls 20/14lbs
2min Rest
Tabata Box Jumps 24/20
2min Rest
Tabata KB Swings 50/35lbs

Post total reps!
Scale as needed.		 241 reps
Workout Scaled
Tracey Day 07/23/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 18-23, 2016 21-18-15-12-9 reps of:
Power Snatch 75/45lbs
Wall Balls 20lbs/14lbs
K2E's

Post time!
LVL1M: 15-12-9 reps, GTO,light weight, HKR
LVL1: 18-15-12-9 reps, 55/25lbs, GTO, HKR
LVL2: 65/35lbs, HKR
LVL3: RX'd 		17m 07s
Performed as RX
Tracey Day 07/22/2016 Premier Martial Arts/Grand River CrossFit 07/22/2016 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Tracey Day 07/20/2016 Premier Martial Arts/Grand River CrossFit 07/20/2016 Max reps in 8 minutes of:
2 Deadlifts 225/155lbs
2 Pull-ups
Add 2 pull-ups each round.

Post total reps!
Scale as needed.
 45 reps
Performed as RX
Tracey Day 07/19/2016 Premier Martial Arts/Grand River CrossFit 07/19/2016 Floor Press
5-5-3-3-1

Post heaviest load!
 110 lbs
Performed as RX
Tracey Day 07/18/2016 Premier Martial Arts/Grand River CrossFit 07/18/2016 12min AMRAP:
5 Push Press 95/65lbs
7 V-Sits
9 Burpees

Post rounds & reps!
LVL1M: 6min light weight, sit-ups, push-ups
LVL1: 8min, 75/45lbs,
LVL2: 85/55lbs
LVL3: RX'd		 7 rounds 20 reps
Performed as RX
Tracey Day 07/15/2016 Premier Martial Arts/Grand River CrossFit 07/15/2016 4 rounds for time:
10 Box Jumps 24/20
12 Front Squats 95/65lbs
14 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight,
LVL1: 3 rounds, 20"/16", 75/45lbs, 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd		 7m 56s
Performed as RX
Tracey Day 07/13/2016 Premier Martial Arts/Grand River CrossFit 07/13/2016 5 Rounds for Time of:
8 Hang Power Cleans 95lbs/65lbs
12 DB Step ups 30/15lbs, 20/16" box

Post time!
LVL1M: 3 rounds, light weight, 16/12" box
LVL1: 4 rounds, 75/45lbs, 20/8lbs,
LVL2: 85/55lbs, 25/10lbs
LVL3: RX'd
 4m 19s
Performed as RX
Tracey Day 07/12/2016 Premier Martial Arts/Grand River CrossFit 07/12/2016 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 65 lbs
Performed as RX
Tracey Day 07/11/2016 Premier Martial Arts/Grand River CrossFit 07/11/2016 5 Rounds for Time:
10 Deadlifts @ 135/95
20 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 105/75lbs, double skips
LVL2: 125/85lbs, triple skips
LVL3: RX'd		 3m 53s
Performed as RX
Tracey Day 07/09/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 4-9, 2016 The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Post total reps added together.
Scale as needed.		 397 reps
Performed as RX
Tracey Day 07/08/2016 Premier Martial Arts/Grand River CrossFit 07/08/2016 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Toes to bar

Post rounds and reps!
LVL1M: 6min, light weight, hkr
LVL1: 8min, 40/25lbs, Hkr
LVL2: 45/30lbs, K2C
LVL3: RX'd		 6 rounds 22 reps
Performed as RX
Tracey Day 07/06/2016 Premier Martial Arts/Grand River CrossFit 07/06/2016 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
Compare to July 31, 2015		 4m 26s
Workout Scaled
Tracey Day 07/04/2016 Premier Martial Arts/Grand River CrossFit 07/04/2016 4 rounds for time:
400m Run or Row
6 DB Thrusters 35/20lbs
10 Sit-ups

Post time!
LVL1M: 2 rounds, 200m, light weight, mod. sit-ups
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 10m 51s
Performed as RX
Tracey Day 06/29/2016 Premier Martial Arts/Grand River CrossFit 06/29/2016 21-15-9 reps of:
Power Cleans 95/65lbs
Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"16"
LVL1: 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL3: RX'd		 4m 55s
Performed as RX
Tracey Day 06/25/2016 Premier Martial Arts/Grand River CrossFit Prize WOD June 20-25, 2016 3 4-minute rounds of:
15 wall ball shots, 20-lb/15lbs
30 Power cleans 75/45lbs
Row for max calories
Rest 3 minutes between rounds.

Post total calories rowed from each round!
Scale as needed.		 99 reps
Performed as RX
Tracey Day 06/22/2016 Premier Martial Arts/Grand River CrossFit 06/22/2016 12min AMRAP:
5 Pull-ups
10 push-ups
15 Overhead Squats 65/45lbs
Post rounds completed to comments.

Post rounds & reps!
LVL1M: 6min, mod pull-ups, mod. push-ups, air squats
LVL1: 10min, mod pull-ups, mod. push ups, 45/25lbs
LVL2: Mod. pull-ups, 45/35lbs
LVL3: RX'd		 4 rounds 23 reps
Performed as RX
Tracey Day 06/20/2016 Premier Martial Arts/Grand River CrossFit 06/20/2016 For Time
100 Squats @ 50% of 1 RM
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.

Post time!
LVL1M: 50 reps, light weight
LVL1: 75 reps, 35% of 1RM
LVL2: 40% 1RM
LVL3: RX'd		 11m 13s
Performed as RX
Tracey Day 06/17/2016 Premier Martial Arts/Grand River CrossFit 06/17/2016 10min AMRAP
40 toes-to-bar
50 push-ups
60 overhead walking lunges 45/25lbs

Post total reps!
LVL1M: 5min, half reps, hang knee raise, light weight
LVL1: 7min, HKR, 25/15lbs
LVL2: K2C, 35/20lbs
LVL3: RX'd		 156 reps
Performed as RX
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