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Athlete
Date
Location
Workout Name
Description
Results
Tracey Day
10/31/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week for Oct 26-31, 2015
For Time
40 Wall Balls 20/15lbs
20 Pull-ups
40 Double Unders
30 Wall balls
15 Pull-ups
30 Double Unders
20 Wall Balls
10 Pull-ups
20 Double Unders
10 Wall Balls
5 Pull-ups
10 Double Unders
Post Time!
Scale as needed.
11m 17s
Workout Scaled
Tracey Day
10/28/2015
Premier Martial Arts/Grand River CrossFit
10/28/2015
5 Rounds for Time of:
5 Burpees
5 Sumo Deadlifts 75/55lbs
5 Thrusters 75/55lbs
LVL1M: 3 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
4m 41s
Performed as RX
Tracey Day
10/27/2015
Premier Martial Arts/Grand River CrossFit
10/27/2015
Hang Cleans
5-5-5-5-5
Post heaviest load!
95 lbs
Performed as RX
Tracey Day
10/24/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week for Oct 19-24, 2015
Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups
Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.
Scale as needed!
117 reps
Workout Scaled
Tracey Day
10/23/2015
Premier Martial Arts/Grand River CrossFit
10/23/2015
For time:
100 double-unders
50-calorie row
25 step-ups with 45/25lbs. dumbbells to 20/16
Post time!
LVL1M: Single skips, 25 cal, no weight 16"/12"
LVL1: doubles, 35 cal, 30/15lbs
LVL2: triples,
LVL3: RX'd
7m 09s
Performed as RX
Tracey Day
10/21/2015
Premier Martial Arts/Grand River CrossFit
10/21/2015
5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups
Post Time!
LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd
Compare to Oct 22, 2014
5m 42s
Performed as RX
Tracey Day
10/20/2015
Premier Martial Arts/Grand River CrossFit
10/20/2015
Push Jerk
3-3-3-3-3-3-3
Post heaviest load!
105 lbs
Performed as RX
Tracey Day
10/19/2015
Premier Martial Arts/Grand River CrossFit
10/19/2015
4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
12 V-UPs
Post time!
LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
4m 42s
Performed as RX
Tracey Day
10/17/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week for Oct 13-17, 2015
20min AMRAP of:
10 Front Squats 65/45
15 Burpees
20 Double Unders
Post total rounds and reps!
LVL1M: 10min, air squats, single skips
LVL1: 15min, doubles
LVL2: triples
LVL3: RX'd
7 rounds 15 reps
Performed as RX
Tracey Day
10/16/2015
Premier Martial Arts/Grand River CrossFit
10/16/2015
7 Rounds for Time:
10 Deadlifts 135lbs/105lbs
15 Push-ups
LVL1M: 3 rounds, light weight
LVL1: 5 rounds, 115/85
LVL2: 125/95lbs
LVL3: RX'd
7m 20s
Performed as RX
Tracey Day
10/15/2015
Premier Martial Arts/Grand River CrossFit
10/15/2015
Time Trial
1mile run or 1600m Row
Post time!
7m 51s
Performed as RX
Tracey Day
10/14/2015
Premier Martial Arts/Grand River CrossFit
10/14/2015
15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.
LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd
5m 12s
Performed as RX
Tracey Day
10/13/2015
Premier Martial Arts/Grand River CrossFit
10/13/2015
Thrusters
5-5-5-5-5
Post heaviest load!
95 lbs
Performed as RX
Tracey Day
10/09/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week for Oct 5-9, 2015
The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!
LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd
16m 20s
Performed as RX
Tracey Day
10/08/2015
Premier Martial Arts/Grand River CrossFit
10/08/2015
6x200m Run or Row
1min Rest
Post fastest interval!
0m 41s
Performed as RX
Tracey Day
10/07/2015
Premier Martial Arts/Grand River CrossFit
10/07/2015
10min AMRAP of:
5 Squat Cleans 95/65lbs
5 Strict Pull-ups
Post rounds & reps!
LVL1M: 5min, light weight. Mod pull-ups
LVL1: 8min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd
12 rounds 5 reps
Workout Scaled
Tracey Day
10/06/2015
Premier Martial Arts/Grand River CrossFit
10/06/2015
Overhead Squat
5-5-5-5-5
Post heaviest load!
65 lbs
Performed as RX
Tracey Day
10/05/2015
Premier Martial Arts/Grand River CrossFit
10/05/2015
21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs
LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24"
5m 39s
Performed as RX
Tracey Day
10/03/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Sept 28-Oct 3, 2015
15min Time Cap:
100 Double Unders
10 Hang Power Snatches 85/55lbs
80 Double Unders
8 Hang Power Snatces 85/55lbs
60 Double Unders
6 Hang Power Snatches
40 Double Unders
4 Hang Power Snatches
20 Double Unders
2 Hang Power Snatches
Post time!
Scale as needed.
13m 22s
Performed as RX
Tracey Day
09/30/2015
Premier Martial Arts/Grand River CrossFit
09/30/2015
Max reps in 12min.
1x Pull-up
2x Push-ups
3x Squats
Add 1 rep to all movements each successive round, continue until failure or time elapses.
Post total reps!
Scale as needed.
309 reps
Workout Scaled
Tracey Day
09/29/2015
Premier Martial Arts/Grand River CrossFit
09/29/2015
Clean & Jerk
5-5-5-5-5
Post heaviest load!
1h 45m 00s
Performed as RX
Tracey Day
09/29/2015
Premier Martial Arts/Grand River CrossFit
09/29/2015
Clean & Jerk
5-5-5-5-5
Post heaviest load!
105 lbs
Performed as RX
Tracey Day
09/28/2015
Premier Martial Arts/Grand River CrossFit
09/28/2015
4 rounds for time of:
6 SDHP 75/55lbs
8 Wall Balls 20/15lbs
10 V-sits
Post time!
LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
3m 16s
Performed as RX
Tracey Day
09/23/2015
Premier Martial Arts/Grand River CrossFit
Prize WOD for Sept 21-26,2015
Nyree's Happy Birthday WOD
Buy in:
40 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders
Cash out: 400m Run
Post time!
LVL1M: No Burpees, Front Squat light weight,DB Swings, Single Skips
LVL1: 75/45lbs, Triple Skips
LVL2: 85/55lbs
LVL3: RX'd
19m 56s
Performed as RX
Tracey Day
09/21/2015
Premier Martial Arts/Grand River CrossFit
09/21/2015
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
9m 02s
Workout Scaled
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