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Athlete Date Sort Location Workout Name Description Results
Tracey Day 12/04/2015 Premier Martial Arts/Grand River CrossFit 12/04/2015 10-9-8-7-6-5-4-3-2-1 reps of:
Push-ups
Sit-ups

Post time!
Scale as needed.
 3m 20s
Performed as RX
Tracey Day 12/02/2015 Premier Martial Arts/Grand River CrossFit 12/02/2015 5 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: 3 rounds, light weight, hang knee, 20"/16"
LVL1: 4 rounds, 40/25lbs, Hang knee20"/16"
LVL2: 45/30lbs, hang knee or Knees to chest,
LVL3: RX'd must do box jumps!
 10m 12s
Performed as RX
Tracey Day 12/01/2015 Premier Martial Arts/Grand River CrossFit 12/01/2015 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Tracey Day 11/30/2015 Premier Martial Arts/Grand River CrossFit 11/30/2015 As many Burpees over Parallette
for 5min

Scale as needed.		 48 reps
Performed as RX
Tracey Day 11/28/2015 Premier Martial Arts/Grand River CrossFit Fight Gone Bad For Our Hospital Three rounds of:
Wall-ball, 20/15lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump, 20" box
Push-press, 75/55lbs
Row (Calories)

1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.		 323 reps
Performed as RX
Tracey Day 11/27/2015 Premier Martial Arts/Grand River CrossFit Fight Gone Bad For Our Hospital Three rounds of:
Wall-ball, 20/15lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump, 20" box
Push-press, 75/55lbs
Row (Calories)

1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.		 323 reps
Performed as RX
Tracey Day 11/25/2015 Premier Martial Arts/Grand River CrossFit 11/25/2015 The Chief
5 x 3min AMRAPS of:
Max rounds in 3 minutes of
3x Power clean (135/95
6x Push-ups
9x Squats
1min Rest between rounds.

Post total rounds and reps added together from all 5 AMRAPs.
Scale as needed.		 19 rounds 11 reps
Performed as RX
Tracey Day 11/24/2015 Premier Martial Arts/Grand River CrossFit 11/24/2015 Back Squat
3-3-3-3-3-3-3

Post heaviest load.
 175 lbs
Performed as RX
Tracey Day 11/21/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 16-21, 2015 Fight Gone Bad Warm-up
1min on Each for total reps. 1min break between
Wall Balls 20/15lbs
SDHP 75/55lbs
Box Jumps 24/20
Push Press 75/55lbs
Row for Calories

Post total reps and calories added together.		 129 reps
Workout Scaled
Tracey Day 11/20/2015 Premier Martial Arts/Grand River CrossFit 11/20/2015 5 rounds for time:
3 Clean & Jerk 115/75
9 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M: 3 rounds, light weight, air squats
LVL1: 4 rounds, 85/55,
LVL2: 95/65lbs,
LVL3: RX'd
 5m 43s
Performed as RX
Tracey Day 11/19/2015 Premier Martial Arts/Grand River CrossFit 11/19/2015 For Time:
500m Row
50 Squats
500m Row
40 Sit-ups
500m Row
30 Push-ups

Post time!
 11m 16s
Performed as RX
Tracey Day 11/18/2015 Premier Martial Arts/Grand River CrossFit 11/18/2015 For Time:
21 Burpees
21 KB Swings 50/35lbs
21 Pull-ups
21 Box Jumps 24/20
21 Burpees

Post time!
Scale as needed.
 7m 04s
Workout Scaled
Tracey Day 11/17/2015 Premier Martial Arts/Grand River CrossFit 11/17/2015 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!		 75 lbs
Performed as RX
Tracey Day 11/16/2015 Premier Martial Arts/Grand River CrossFit 11/16/2015 3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 7m 01s
Performed as RX
Tracey Day 11/14/2015 Premier Martial Arts/Grand River CrossFit 11/14/2015 For Time
25 Wall ball 20/15lbs
25 Push-ups
25 Sumo deadlift high pull 75/55lbs
Row 1000m

Post time!
Scale as needed.
 7m 32s
Performed as RX
Tracey Day 11/13/2015 Premier Martial Arts/Grand River CrossFit 11/13/2015 For time
20 Power snatch 75/45lbs
20 Toes to bar
20 Push Press 75/45
20 KB swings 50/35lbs
80 Double-unders


Post time!
Scale as needed.

 7m 24s
Performed as RX
Tracey Day 11/12/2015 Premier Martial Arts/Grand River CrossFit 11/12/2015 For Time:
150m Row
30sec rest
250m Row
45sec rest
350m Row
1min Rest
450m Row
1min 15sec rest
550m Row

Post total time including breaks!		 10m 21s
Performed as RX
Tracey Day 11/11/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 9-14, 2015 Rene
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Post time!
Scale as needed.		 25m 44s
Workout Scaled
Tracey Day 11/11/2015 Premier Martial Arts/Grand River CrossFit 11/11/2015 Alternative Workout

Ass and Abs Annie
50-40-30-20-10 reps of:
Walking Lunges
Sit-ups
Compare to Feb 28, 2012

Post time!		 9m 11s
Performed as RX
Tracey Day 11/10/2015 Premier Martial Arts/Grand River CrossFit 11/10/2015 Back Squat
5-5-5-5-5

Post heaviest load!
 165 lbs
Performed as RX
Tracey Day 11/09/2015 Premier Martial Arts/Grand River CrossFit 11/09/2015 10min AMRAP
5 Thrusters 95/65lbs
10 KB swings 50/35lbs
15 Sit-ups

Post rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs, 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd		 7 rounds 18 reps
Performed as RX
Tracey Day 11/07/2015 Premier Martial Arts/Grand River CrossFit 11/07/2015 12min AMRAP of
7 Power Cleans 95/65lbs
7 Push Press 95/65lbs
7 Back Squats 95/65lbs

Post rounds and reps!
LVL1M: 6min, light weight
LVL1: 10min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 9 rounds 11 reps
Performed as RX
Tracey Day 11/06/2015 Premier Martial Arts/Grand River CrossFit 11/06/2015 7 rounds for time of:
7 Deadlifts 185/135
21 Double Unders

Post time!
LVL1M: 4 rounds, light weight, single skips
LVL1: 5 rounds, 135/95lbs, double skips
LVL2: 155/115lbs, triple skips
LVL3: RX'd
 8m 24s
Performed as RX
Tracey Day 11/04/2015 Premier Martial Arts/Grand River CrossFit 11/04/2015 6 rounds for time
8 Power Snatches 75/45lbs
10 OH Walking Lunges 75/45lb

Post time!
LVL1M: 3 rounds, light weight.
LVL1: 5 rounds, 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
 5m 29s
Performed as RX
Tracey Day 11/02/2015 Premier Martial Arts/Grand River CrossFit 11/02/2015 For Time
500m Row
25 Push-ups
25 Squats
25 Sit-ups
500m Row

Post Time!
Scale as needed.
 6m 59s
Performed as RX
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