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Athlete Date Sort Location Workout Name Description Results
Tracey Day 03/16/2016 Premier Martial Arts/Grand River CrossFit 03/16/2016 10min EMOM
3 Back Squat 185/135lbs
5 Push Ups

Post total rounds. 10 is perfect score!
Scale as needed.

 10 rounds 0 reps
Performed as RX
Tracey Day 03/14/2016 Premier Martial Arts/Grand River CrossFit 03/14/2016 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd		 2m 46s
Workout Scaled
Tracey Day 03/12/2016 Premier Martial Arts/Grand River CrossFit 03/12/2016 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

LVL1M: 10 reps each, 55/35lbs, 20/16 step ups, asst. pull-ups
LVL1: 15 reps each, asst. pull-ups, 20/16 box jumps
LVL2: asst. pull-ups
LVL3: RX'd
Compare to April 30, 2013
 8m 47s
Workout Scaled
Tracey Day 03/09/2016 Premier Martial Arts/Grand River CrossFit 03/09/2016 8min AMRAP:
12 OH Walking Lunges 45/25lbs
5 Squat Tuck Jumps
12 Push-ups

Post rounds and reps!

LVL1: 4min, light weight
LVL1: 6min, 25/10lbs
LVL2: 35/15lbs
LVL3: Rx'd		 6 rounds 21 reps
Performed as RX
Tracey Day 03/08/2016 Premier Martial Arts/Grand River CrossFit 03/08/2016 Floor Press
2-2-2-2-2-2-2-2-2-2

Post heaviest load!		 100 lbs
Performed as RX
Tracey Day 03/07/2016 Premier Martial Arts/Grand River CrossFit 03/07/2016 6 rounds for time
5 Hang Power Cleans 95/65lbs
5 V-Sits
5 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, sit-ups, 20"/16 step ups
LVL1: 4 rounds, 75/45lbs, 20"/16" step ups
LVL2: 85/55lbs, step ups
LVL1: Rx'd		 4m 51s
Performed as RX
Tracey Day 03/04/2016 Premier Martial Arts/Grand River CrossFit 03/04/2016 10min AMRAP:
3 Wall Walks
5 HR Push-ups
7 Air Squats

Post rounds and reps!
Scale as needed.
 13 rounds 4 reps
Performed as RX
Tracey Day 03/03/2016 Premier Martial Arts/Grand River CrossFit 03/03/2016 Time Trial
2500m Row

Post time!
 10m 35s
Performed as RX
Tracey Day 03/02/2016 Premier Martial Arts/Grand River CrossFit 03/02/2016 2 rounds for time:
10 Clean & jerk 115/85lbs
20 Deadlift 115/85lbs
30 Burpees

12min Time Cap!
Post time!
Scale as needed.
 10m 36s
Performed as RX
Tracey Day 03/01/2016 Premier Martial Arts/Grand River CrossFit 03/01/2016 Front Squat
3-3-3-3-3-3-3

Post heaviest load!		 170 lbs
Performed as RX
Tracey Day 02/29/2016 Premier Martial Arts/Grand River CrossFit 02/29/2016 4 rounds for time of:
250m Row
10 KB Swings 50/35lbs
10 Wall Balls 20/15

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: Rx'd		 8m 41s
Performed as RX
Tracey Day 02/27/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 22-27, 2016 For Time:
50 Push-Jerks @ 60% BW

LVL1M: 20 @ light weight
LVL1: 35 @ 50% BW
LVL2: RX'd
LVL3: RX'd + 65%
 7m 31s
Performed as RX
Tracey Day 02/26/2016 Premier Martial Arts/Grand River CrossFit 02/26/2016 7min Time Cap
2 Power cleans 95/65lbs starting point.
add 5lbs each round.

Post heaviest load!
Scale as needed!		 115 lbs
Performed as RX
Tracey Day 02/24/2016 Premier Martial Arts/Grand River CrossFit 02/24/2016 10min AMRAP of:
3 Thursters 95/65lbs
5 Burpees over bar

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 11 rounds 0 reps
Performed as RX
Tracey Day 02/23/2016 Premier Martial Arts/Grand River CrossFit 02/23/2016 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Tracey Day 02/22/2016 Premier Martial Arts/Grand River CrossFit Feb 22, 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 55s
Performed as RX
Tracey Day 02/20/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 16-20, 2016 The Force Awakens
12min AMRAP of:
3 Man Makers 25/15lbs
6 Box Overs 24/20
9 Wall Balls 20/15lbs

Post rounds and reps!
LVL1M: 6min, light weight, 20"/16"
LVL1: 10min, 15/10lbs, 20"/16"
LVL2: 20/12lbs,
LVL3: RX'd		 7 rounds 1 reps
Performed as RX
Tracey Day 02/19/2016 Premier Martial Arts/Grand River CrossFit 02/19/2016 21-15-9 reps of
Push-ups
Knees to Elbows
KB Swings 50/35lbs

Post time!
LVL1M: light weight, hang knee raise
LVL1: 40/25lbs, hang knee raise
LVL2: 45/30lbs, hang knee raise
LVL3: RX'd		 5m 55s
Workout Scaled
Tracey Day 02/17/2016 Premier Martial Arts/Grand River CrossFit 02/17/2016 Buy in: Max Rep Pull-ups
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max Rep Double Unders
Score is total of Pull-ups and Double Unders added together

LVL1M: Asst. Pull-ups, light weight,
LVL1: Asst. Pull-ups, 60% Bodyweight,
LVL2: Asst. Pull-ups,
LVL3: RX'd
Compare to Feb 15, 2013		 41 reps
Performed as RX
Tracey Day 02/16/2016 Premier Martial Arts/Grand River CrossFit None Thrusters
2-2-2-2-2-2-2-2-2-2
Dynamic Effort 70% of 1RM
10min EMOM

Post Load!		 85 lbs
Performed as RX
Tracey Day 02/12/2016 Premier Martial Arts/Grand River CrossFit Prize WOD Challenge of the Week Feb 8-12, 2016 Partner WOD
Partner WOD!
Chipper - in order as fast as possible:
100 Air Squat
100 Ball Slams
100 Sit-ups
100 Walking Lunges
100 Pushups
1000m Row

Only one partner can work at a time.
Partners can break up reps between them as desired.		 15m 32s
Performed as RX
Tracey Day 01/16/2016 Premier Martial Arts/Grand River CrossFit Challeng of the Week Jan 11-16, 2016 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
Deadlift BW 2nd minute
Workout finished at 100 calories

Post time!
LVL1M: Light weight
LVL1: 65% bodyweight
LVL2: 80% BW
LVL3: RX'd		 10m 51s
Performed as RX
Tracey Day 01/15/2016 Premier Martial Arts/Grand River CrossFit 01/15/2016 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time!
Scale as needed.
 4m 56s
Performed as RX
Tracey Day 01/13/2016 Premier Martial Arts/Grand River CrossFit 01/13/2016 5 rounds for time:
10 HR push-ups
10 Toes to Bar
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, hang knee raise, 20"/16"
LVL1: 4 rounds, hang knee raise, 20"16"
LVL2: Knees to chest,
LVL3: Rx'd must do Box Jumps		 11m 28s
Performed as RX
Tracey Day 01/11/2016 Premier Martial Arts/Grand River CrossFit 01/11/2016 For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs

Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
 355 reps
Performed as RX
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