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Athlete Date Sort Location Workout Name Description Results
Tracey Day 04/22/2016 Premier Martial Arts/Grand River CrossFit 04/22/2016 4 rounds for time:
8 Box Jumps 24"/28"
5 Deadlifts 185/155lbs
3 Burpees

Post time!
LVL1M: 20/16", light weight
LVL1: 20"/16", 135/105lbs
LVL2: 155/135lbs, 24/20"
LVL3: RX'd		 3m 43s
Performed as RX
Tracey Day 04/21/2016 Premier Martial Arts/Grand River CrossFit 04/21/2016 3 rounds
Rest 3 minutes between rounds, total reps and calories = score
1 minute Row (calories)
1 minute Thrusters 65/45lbs

Post score!
Scale as needed.
 107 reps
Performed as RX
Tracey Day 04/20/2016 Premier Martial Arts/Grand River CrossFit 04/20/2016 4 Rounds for Time:
20 Push-ups
30 Double Unders

Post time!
LVL1M: 2 rounds, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 8m 29s
Performed as RX
Tracey Day 04/19/2016 Premier Martial Arts/Grand River CrossFit 04/19/2016 Power Clean
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 105 lbs
Performed as RX
Tracey Day 04/18/2016 Premier Martial Arts/Grand River CrossFit 04/18/2016 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Ball Slams 20lbs

Post Time!
LVL1M: 10 reps of each, light weight.
LVL1: 55/35lbs,40/25lbs
LVL2: 65/45lbs, 45/30lbs
LVL3: RX'd		 6m 06s
Performed as RX
Tracey Day 04/15/2016 Premier Martial Arts/Grand River CrossFit 04/15/2016 3 rounds for time
15 Ring Rows
10 sit-ups
5 Burpees

Post time!
Scale as needed.
 3m 28s
Performed as RX
Tracey Day 04/14/2016 Premier Martial Arts/Grand River CrossFit 04/14/2016 4x400m Run or Row
2min Between

Post Fastest interval!
 1m 34s
Performed as RX
Tracey Day 04/13/2016 Premier Martial Arts/Grand River CrossFit 04/13/2016 3 rounds for time
20 Power Cleans 95/65lbs
20 V-Sits

Post time!
LVL1M: 10 reps each, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 5m 01s
Performed as RX
Tracey Day 04/12/2016 Premier Martial Arts/Grand River CrossFit 04/12/2016 Snatch Push Press
5-5-5-5-5

Post heaviest load!
 85 lbs
Performed as RX
Tracey Day 04/11/2016 Premier Martial Arts/Grand River CrossFit 04/11/2016 10min AMRAP:
8 Kettlebell swings 50/35lbs
10 Walking Lunges
12 Push-ups

Post Rounds & Reps!
LVL1M: 5min, light weight, mod push-ups
LVL1: 8min, 40/25lbs mod push-ups
LVL2: 45/30lbs
LVL3: RX'd		 8 rounds 29 reps
Performed as RX
Tracey Day 04/08/2016 Premier Martial Arts/Grand River CrossFit 04/08/2016 Tabatas
8x20/10sec Double Unders
1min Rest
8x20/10sec Wall Balls
Post total reps added together!
Scale as needed.		 3h 33m 00s
Performed as RX
Tracey Day 04/07/2016 Premier Martial Arts/Grand River CrossFit 04/07/2016 6x200m Run or Row
1:00 rest between intervals

Post fastest interval!
 41m 07s
Performed as RX
Tracey Day 04/04/2016 Premier Martial Arts/Grand River CrossFit 04/04/2016 21-15-9-15-21 reps of:
Back Squat 135/95lbs
KB Swings 50/35lbs

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 95/65lbs
LVL2: 125/85lbs
LVL3: RX'd		 9m 14s
Performed as RX
Tracey Day 04/02/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 28-Apr 2, 2016 21-15-9 reps of:
Power Snatch 75/45lbs
V-Sits
Box Jumps 24/20

Post time! This workout is worth 10 points for CTC.
LVL1M: 15-9 reps, light weight, sit-ups, step ups 20"/16"
LVL1: 65/35lbs, step ups 20/16"
LVL2: step ups, 24/20"
LVL3: RX'd Box Jumps!		 6m 57s
Performed as RX
Tracey Day 04/01/2016 Premier Martial Arts/Grand River CrossFit 04/01/2016 10 rounds of:
7 Burpees
7 Knees to elbows

Post time!
LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd		 14m 42s
Performed as RX
Tracey Day 03/31/2016 Premier Martial Arts/Grand River CrossFit 03/31/2016 5min Max Double Unders

Post total reps!
 193 reps
Performed as RX
Tracey Day 03/30/2016 Premier Martial Arts/Grand River CrossFit 03/30/2016 For Time
400m Run or Row
30 Deadlifts 115/85lbs
400m Run or Row
20 Power Cleans 115/85lbs
400m Run or Row
10 Push Jerks 115/85lbs

Post time!
LVL1M: 200m run or row, light weight,
LVL1: 85/65lbs
LVL2: 95/75lbs
LVL3: RX'd
 9m 46s
Performed as RX
Tracey Day 03/29/2016 Premier Martial Arts/Grand River CrossFit 03/29/2016 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 85 lbs
Performed as RX
Tracey Day 03/28/2016 Premier Martial Arts/Grand River CrossFit 03/28/2016 12min AMRAP
10 KB Swings 50/35lbs
10 Pull-ups
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 9 rounds 10 reps
Workout Scaled
Tracey Day 03/23/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 21-24, 2016 3 rounds :30 Work / :30 Rest of:
Double Unders
Strict Chin Ups
KB Swings 50/35lbs
Toes-2-Bar

Post total reps added together!
Scale as needed.
 197 reps
Performed as RX
Tracey Day 03/22/2016 Premier Martial Arts/Grand River CrossFit 03/22/2016 ME 10min EMOM 80%1RM
2 reps Back Squat or Deadlift

Post Load!		 170 backsquat lbs
Performed as RX
Tracey Day 03/21/2016 Premier Martial Arts/Grand River CrossFit 03/21/2016 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 20, 2013

Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd		 6m 50s
Workout Scaled
Tracey Day 03/19/2016 Premier Martial Arts/Grand River CrossFit Prize WOD March 14-19, 2015 Grace
30 Clean & Jerk 135/95lbs

Post Time!
Scale as needed!		 4m 29s
Workout Scaled
Tracey Day 03/18/2016 Premier Martial Arts/Grand River CrossFit 03/18/2016 21 - 15 - 9 of:
Overhead Squats 65/45lbs
Box Jumps 24/20

Post time!
LVL1M: Light weight, step ups, 20"/16"
LVL1: 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd box Jumps		 6m 20s
Performed as RX
Tracey Day 03/17/2016 Premier Martial Arts/Grand River CrossFit 03/17/2016 4x200m Run or Row
2min Rest between

Post fastest interval.


 0m 40s
Performed as RX
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