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Athlete Date Sort Location Workout Name Description Results
Tracey Day 06/15/2016 Premier Martial Arts/Grand River CrossFit 06/15/2016 For Time:
50 double-unders
Tabata row
50 double-unders

Tabata= 20sec on/10sec off x 8

Post Total time!
Scale as needed.
 5m 45s
Performed as RX
Tracey Day 06/14/2016 Premier Martial Arts/Grand River CrossFit 06/14/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Tracey Day 06/14/2016 Premier Martial Arts/Grand River CrossFit 06/14/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Tracey Day 06/13/2016 Premier Martial Arts/Grand River CrossFit 06/13/2016 4 rounds for time:
6 Bar Facing Burpees
8 Power Snatch 75/45lbs
10 Wall balls 20/14lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 65/25lbs
LVL2: 75/35lbs
LVL3: RX'd		 6m 31s
Performed as RX
Tracey Day 06/10/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 6-10, 2016 For Time!
20 Mountain climbers
20 Dumbbell squat cleans 35/20lbs
20 Burpees
20 Dumbbell step-ups 35/20lbs, 20/16
20 Double-unders
20 Dumbbell walking lunges 35/20lbs
20 Burpees
20 Wall ball shots 20/15lbs
20 Mountain climbers

Post time!
Scale as needed.		 9m 39s
Performed as RX
Tracey Day 06/08/2016 Premier Martial Arts/Grand River CrossFit 06/08/2016 For Time
4 rounds
400-meter run or row
20 goblet squats 50/35lbs
rest 2:00

Post total time including breaks!
LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 16m 40s
Performed as RX
Tracey Day 06/07/2016 Premier Martial Arts/Grand River CrossFit 06/07/2016 Thrusters
5-5-3-3-1

Post heaviest load!
 105 lbs
Performed as RX
Tracey Day 06/06/2016 Premier Martial Arts/Grand River CrossFit 06/06/2016 10min AMRAP:
30 Double Unders
5 Hang Power Cleans 95/65lbs
5 Push Press 95/65lbs

Post rounds & reps!
LVL1M: single skips, light weight
LVL1: double skips, 75/45lbs
LVL2: triple skips, 85/55lbs
LVL3: RX'd		 7 rounds 39 reps
Performed as RX
Tracey Day 06/04/2016 Premier Martial Arts/Grand River CrossFit 06/04/2016 For Time
15 Deadlifts 185/115lbs
1 round of Cindy
10 Deadlifts
2 round of Cindy
5 Deadlifts
3 round of Cindy

One round of Cindy is 5 pull-ups, 10 push-ups, 15 Squats.
Post time! Scale as needed.		 12m 38s
Performed as RX
Tracey Day 06/03/2016 Premier Martial Arts/Grand River CrossFit 06/03/2016 30-20-10 reps for time of:
Wall Balls 20lbs/15lbs
Kettlebell Swings 50lbs/35lbs
Double Unders

Post time. Scale as needed.
 6m 11s
Performed as RX
Tracey Day 06/01/2016 Premier Martial Arts/Grand River CrossFit 06/01/2016 4 Rounds for time:
15 Sumo-Deadlift Highpulls 75lbs/55lbs
400m Run/row

Post time!
LVL1M: 2 rounds, light weight, 200m
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: Rx'd
 10m 12s
Performed as RX
Tracey Day 05/30/2016 Premier Martial Arts/Grand River CrossFit 05/30/2016 12min AMRAP
15 Calorie Row
10 Box Jumps 24/20
5 Toes to Bar

Post rounds and reps!
LVL1M: 6min, step ups,HKR
LVL1: 10min, step ups, HKR
LVL2: K2C
LVL3: RX'd
 5 rounds 3 reps
Performed as RX
Tracey Day 05/28/2016 Premier Martial Arts/Grand River CrossFit Prize WOD May 24-28, 2016 For Time
12-9-6
Thrusters, 95/65lbs
Strict pull-ups

Post time!
Scale as needed.
 8m 39s
Performed as RX
Tracey Day 05/24/2016 Premier Martial Arts/Grand River CrossFit 05/24/2016 10min AMRAP
100 Walking Lunges
50 Deadlifts 75/45lbs
25 KB Swings 50/35lbs

Post total reps!
LVL1M: 5min, light weight, half reps
LVL1: 55/25lbs, 40/25lbs
LVL2: 65/35, 45/30lbs
LVL3: RX'd		 361 reps
Performed as RX
Tracey Day 05/20/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 16-20, 2016 For time
Use same bar load throughout
25 Sumo deadlift high pull 75/55lbs
Run or row 400m
25 Power snatch
Run or row 400m
25 Power clean
Run or row 400m
25 Deadlifts

Post time!
LVL1M: 12reps, light weight, 200m runs or rows
LVL1: 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd
Compare to May 20th, 2015		 11m 18s
Performed as RX
Tracey Day 05/18/2016 Premier Martial Arts/Grand River CrossFit 05/18/2016 As Many Reps as Possible in 10min:
2 Burpee
4 Calorie Row
3 Burpees
6 Calorie Row
4 Burpees
8 Calorie Row.
Add 1 burpee each round, double calories each round.

Post total reps & calories added together.		 117 reps
Performed as RX
Tracey Day 05/16/2016 Premier Martial Arts/Grand River CrossFit 05/16/2016 AMRAP 10min
50 Double Unders
10 Back Squats 135/95lbs

Post total rounds and reps!
LVL1M; 6min, singles, light weight
LVL1: 8min, double skips, 95/65lbs
LVL2: triple skips, 115/85,
LVL3: Rx'd		 4 rounds 51 reps
Performed as RX
Tracey Day 05/13/2016 Premier Martial Arts/Grand River CrossFit 05/13/2016 4 Rounds for time of:
4 Clean and Jerk 105lbs/75lbs
8 Toes to Bar
12 Box Jumps 24/20

Post time!
LVL1M: light weight, hang knee raise, step ups 20/16"
LVL1: 85/55lbs, hang knee raise, step ups 20/16"
LVL2: 95/65lbs, knees to chest, step ups 24/20"
LVL3: RX'd
 8m 06s
Workout Scaled
Tracey Day 05/12/2016 Premier Martial Arts/Grand River CrossFit 05/12/2016 3x 800m Run or Row
3min Rest between

Post total time including breaks!
 16m 04s
Performed as RX
Tracey Day 05/09/2016 Premier Martial Arts/Grand River CrossFit 05/09/2016 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 V-sits
20 Kettle Bell Swings 50lbs/35lbs

Post time!
LVL1M: light weight
LVL1: 15/8lbs, KBS 40/25lbs
LVL2: 20/12lbs, KBS 45/30lbs
LVL3: RX'd
 4m 21s
Performed as RX
Tracey Day 05/07/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 3-7, 2016 Kelly
5 rounds for time of:
Run 400 meters
30 Box jumps, 24"/20"
30 Wall Balls 20/15lbs

Post time!
Scale as needed!
 29m 35s
Performed as RX
Tracey Day 05/05/2016 Premier Martial Arts/Grand River CrossFit 05/05/2016 400m Run or Row
1min Rest
200m Run or Row
1min Rest
400m Run or Row
1min Rest
200m Run or Row

Post total time including breaks!		 7m 35s
Performed as RX
Tracey Day 04/27/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 25-27, 2016 For Time:
21 Power Cleans 95/65lbs
21 Pull-ups
21 Calorie Row
15 Power Cleans 95/65lb
15 Pull-ups
15 Calorie Row
9 Power Cleans 95/65lbs
9 Pull-ups
9 Calorie Row

Post time!
Scale as needed.
Compare to April 25, 2015		 10m 47s
Workout Scaled
Tracey Day 04/26/2016 Premier Martial Arts/Grand River CrossFit 04/26/2016 Front Squat
3-3-3-3-3-3-3

Post heaviest load!		 160 lbs
Performed as RX
Tracey Day 04/25/2016 Premier Martial Arts/Grand River CrossFit 04/25/2016 Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time!
Scale as needed.		 11m 53s
Workout Scaled
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