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Athlete Date Sort Location Workout Name Description Results
Tracey Day 01/09/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 4-9, 2016 Indy
Complete 5 rounds in 12 minutes of the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups

*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.		 11m 40s
Performed as RX
Tracey Day 01/08/2016 Premier Martial Arts/Grand River CrossFit 01/08/2016 10min AMRAP of:
20 Double Unders
10 OHS 65/45lbs
5 Handstand Push-ups

Post rounds and reps!
LVL1M: 5min, single skips, light weight
LVL1: 8min, double skips, 45/25lbs
LVL2: triple skips, 55/35lbs
LVL3: RX'd		 6 rounds 24 reps
Workout Scaled
Tracey Day 01/07/2016 Premier Martial Arts/Grand River CrossFit Partner WOD#4 10 Rounds for Time:
5 Burpees
10 Sit-ups
Each partner must complete 10 rounds before timer stops. Only one partner moving at a time.

Post time!
 11m 21s
Performed as RX
Tracey Day 01/07/2016 Premier Martial Arts/Grand River CrossFit 01/07/2016 Cover Max Distance Rowing
1min on
1min off
2min on
2min off
3min on

Post total distance!
 1,526 m
Performed as RX
Tracey Day 01/06/2016 Premier Martial Arts/Grand River CrossFit 01/06/2016 3 rounds for time
10 SA Db snatch Left arm 35/20lbs
10 SA Db snatch Right arm 35/20lb
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
 3m 00s
Performed as RX
Tracey Day 01/05/2016 Premier Martial Arts/Grand River CrossFit 01/05/2016 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 1h 20m 00s
Performed as RX
Tracey Day 01/04/2016 Premier Martial Arts/Grand River CrossFit 01/04/2016 4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
 5m 20s
Workout Scaled
Tracey Day 01/04/2016 Premier Martial Arts/Grand River CrossFit 01/04/2016 4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
 10m 14s
Performed as RX
Tracey Day 12/30/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 28-30, 2016 For Time:
1000m Row
20 Deadlifts 135/95lbs
500m Row
10 Deadlifts
250m Row

Post time!
LVL1M: 1/2 Distance, light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 8m 59s
Performed as RX
Tracey Day 12/29/2015 Premier Martial Arts/Grand River CrossFit 12/29/2015 Dynamic Effort: EMOM 10min

Complete 2 Squat Cleans @ 70% of 1RM

Post load!
 75 lbs
Performed as RX
Tracey Day 12/28/2015 Premier Martial Arts/Grand River CrossFit 12/28/2015 For Time:
100 Pull-ups

Scale as needed!
 6m 42s
Workout Scaled
Tracey Day 12/23/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 21-23, 2015 For time
Use same bar load throughout
25x Sumo deadlift high pull 75/55lbs
Row 200m
25x Power snatch
Row 200m
25x Power clean
Row 200m
25x Deadlifts

Post time!
Scale as needed.
 8m 22s
Performed as RX
Tracey Day 12/21/2015 Premier Martial Arts/Grand River CrossFit 12/21/2015 3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. Step-Ups 20"
30 sec between each exercise.

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips/divide by 2 for score
LVL2: triple skips/divide by 3 for score
LVL3: RX'd		 294 reps
Performed as RX
Tracey Day 12/19/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 14-19, 2015 The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs

Post time!		 11m 19s
Workout Scaled
Tracey Day 12/18/2015 Premier Martial Arts/Grand River CrossFit 12/18/2015 5 rounds for time:
10 Push Press @ 50% BW
10 Jumping Lunges Total alternating
10 Hand Release Push-ups

Post time!
LVL1M: 3 rounds, Light weight
LVL1: 4 rounds, 30% BW
LVL2: 40%BW
LVL3: RX'd		 7m 26s
Performed as RX
Tracey Day 12/17/2015 Premier Martial Arts/Grand River CrossFit 12/17/2015 For Time:
Row 2000m
At the 500m mark do 10 push-ups
At the 1000m mark do 20 squats
At the 1500m mark do 30 sit-ups

Post time!
 10m 48s
Performed as RX
Tracey Day 12/16/2015 Premier Martial Arts/Grand River CrossFit 12/16/2015 2x6min AMRAPS:
2min Break Between
6 HPC 95/65lbs
12 V-ups
18 Double Unders

Post total rounds & reps!
LVL1M: 1 AMRAP, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 10 rounds 36 reps
Performed as RX
Tracey Day 12/15/2015 Premier Martial Arts/Grand River CrossFit 12/15/2015 Push Press
2-2-2-2-2-2

Post heaviest load!		 110 lbs
Performed as RX
Tracey Day 12/14/2015 Premier Martial Arts/Grand River CrossFit 12/14/2015 For Max Distance
10min Time Cap
30 Deadlifts 115/85
20 Front Squats 115/85lbs
10 Ground to Overhead 115/85lbs
Max Distance Row in remaining time!

Post total Distance!
Scale as needed.		 1,500 m
Performed as RX
Tracey Day 12/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 7-12, 2015 Cindy
20min AMRAP of
5 Pull-ups
10 Push-ups
15 Squats

Post total rounds and Reps!
Scale as needed.
 19 rounds 16 reps
Workout Scaled
Tracey Day 12/11/2015 Premier Martial Arts/Grand River CrossFit 12/11/2015 8min Time Cap
2 Clean & Jerk 95/65lbs
2 Burpees
Add 2 reps each round until time cap.

Post total reps.
LVL1M: 5min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 71 reps
Performed as RX
Tracey Day 12/09/2015 Premier Martial Arts/Grand River CrossFit 12/09/2015 10min AMRAP of:
5 Power Cleans @ 70%BW
10 Leg Levers

Post rounds and reps!
LVL1M: 5min, light weigt
LVL1: 8min, 50% BW
LVL2: 60% BW
LVL3: RX'd		 10 rounds 4 reps
Workout Scaled
Tracey Day 12/08/2015 Premier Martial Arts/Grand River CrossFit 12/08/2015 Hang Power Snatch
5-5-5-5-5

Post heaviest load!
 65 lbs
Performed as RX
Tracey Day 12/07/2015 Premier Martial Arts/Grand River CrossFit 12/07/2015 For Time:
20 OHS 65/45lbs
20 Box Jumps 24"/20"
20 HPC 65/45lbs
20 V-Sits
20 Push Press 65/45
20 Wall Balls 20/15lbs

Post Time!
LVL1M: 10 reps of each, light weight, sit-ups, 20"/16"
LVL1: 15 reps of each, 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd no step ups!		 6m 15s
Performed as RX
Tracey Day 12/05/2015 Premier Martial Arts/Grand River CrossFit 12/05/2015 "Anna"
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd		 7 rounds 16 reps
Performed as RX
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