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Tracey Day 09/19/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 14-19, 2015 For time:
50 Double Unders
25 Sit-ups
50 Double Unders
25 Push-ups
50 Double Unders
25 V-sits
50 Double Unders

Post time!
Scale as needed.		 08m 40s
Performed as RX
Tracey Day 09/18/2015 Premier Martial Arts/Grand River CrossFit 09/18/2015 5 Rounds for Time:
6 Split Jerks 115lbs/75lbs
8 Box Jumps 24"/20"


LVL1M: 3r, light weight, , 16/20"
LVL1: 4r, 95lbs/55lbs 16/20"
LVL2: 105/75lbs
LVL3: RX'd, 		08m 04s
Performed as RX
Tracey Day 09/16/2015 Premier Martial Arts/Grand River CrossFit 09/16/205 3 rounds for Time of:
21 Push Press 75/55lbs
21 Knees to Elbows
21 Back Squats 75/55lbs

Post Time!
LVL1M; 1 rounds, light weight, hang knee raise
LVL1: 2 rounds, 55/35lbs, hang knee raise
LVL2: 65/45, hang knee raise
LVL3: RX'd
 9m 37s
Workout Scaled
Tracey Day 09/14/2015 Premier Martial Arts/Grand River CrossFit 09/14/2015 For max rounds
1x... Power clean (115/85lbs)
1x... Burpee
Add one rep per round
8 minute time cap.

Post total rounds.
LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 9 rounds 1 reps
Performed as RX
Tracey Day 09/09/2015 Premier Martial Arts/Grand River CrossFit 09/09/2015 For max reps
8x[20:10] Back squat (135#/95)
Bar must stay on back throughout entire WOD

Post total reps!
LVL1M: Light weight
LVL1: 105/75lbs
LVL2: 115/85lbs
LVL3: RX'd		 70 reps
Performed as RX
Tracey Day 09/08/2015 Premier Martial Arts/Grand River CrossFit 09/08/2015 4 Rounds for Time of:
250m Row
Burpees for the length of time it takes to row.

Score is total number of burpees.
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: Rx'd		 53 reps
Performed as RX
Tracey Day 09/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 31-Sept 3, 2015 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Walking Lunge 95/65lbs
Push Jerk

Post Time:
LVL1M: light weight
LVL1: 75/45lbs
LVL2: RXd
LVL3: 105/75lbs		 8m 43s
Performed as RX
Tracey Day 08/29/2015 Premier Martial Arts/Grand River CrossFit Prize WOD Aug 24-29, 2015 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 V-sits
10 Bent Rows 65/45

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks.
Scale as needed.
Compare to August 9, 2014
 15m 58s
Workout Scaled
Tracey Day 08/26/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 7min of Burpees.

Post total reps!
Scale as needed.		 72 reps
Performed as RX
Tracey Day 08/24/2015 Premier Martial Arts/Grand River CrossFit 08/24/2015 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd


 9 rounds 0 reps
Performed as RX
Tracey Day 08/22/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 17-22, 2015 Badger

Complete three rounds for time of:
95/65lb Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post Time!
Scale as needed.		 35m 05s
Workout Scaled
Tracey Day 08/21/2015 Premier Martial Arts/Grand River CrossFit 08/21/2015 4 rounds for time
5 Wall Climbs
10 Toes to Bar
15 Box Jumps 24/20

Post time!
Scale as needed.		 11m 31s
Workout Scaled
Tracey Day 08/19/2015 Premier Martial Arts/Grand River CrossFit 08/19/2015 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Air Squats
LVL1: 50% Body Weight
LVL 2:60% body Weight
LVL 3: RX'd

Post total rounds & reps! 		6 rounds 7 reps
Performed as RX
Tracey Day 08/14/2015 Premier Martial Arts/Grand River CrossFit 08/14/2015 4 rounds for time of:
25 Lunges
50 Squats

Post time!		 8m 10s
Performed as RX
Tracey Day 08/13/2015 Premier Martial Arts/Grand River CrossFit 08/13/2015 2x 1km Run
4 min Rest between

Post total time with breaks.		 15m 10s
Performed as RX
Tracey Day 08/12/2015 Premier Martial Arts/Grand River CrossFit 08/12/2015 Tabatas 8x20sec on, 10sec off
Push-ups
Squats
Sit-ups

Set a timer for 20sec of work and 10sec of rest for 8 rounds. Do 8 rounds of each exercise before moving on to the next. Use an App for your phone.
Post total reps added together!		 296 reps
Performed as RX
Tracey Day 08/11/2015 Premier Martial Arts/Grand River CrossFit 08/11/2015 Max Distance Bike Ride in 30min

Post Distance!		 10.10 km
Performed as RX
Tracey Day 08/10/2015 Premier Martial Arts/Grand River CrossFit 08/10/2015 5 rounds for time
40 Squats
30 Push-ups
20 V-sits

Post Time!		 18m 07s
Performed as RX
Tracey Day 08/08/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 4-8, 2015 Max rounds in 5 minutes of
3 Handstand push-ups
6 Sumo deadlift high pulls 75/55lbs
Rest 2 minutes

Then, max rounds in 5 minutes of
4 Thrusters 75/55lbs
8 Pull-ups
Rest 2 minutes

Then, max rounds in 5 minutes of
5 KB swings 50/35lbs
10 Wall Balls

Post total reps for all added together!
Scale as needed.		 263 reps
Workout Scaled
Tracey Day 08/07/2015 Premier Martial Arts/Grand River CrossFit 08/07/2015 4 rounds for time
5 Deadlifts 185/155lbs
7 Knees to elbows
9 Push-ups

Post Time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 155/125lbs, hang knee raise
LVL2: 175/145lbs, hang knee raise
LVL3: RX'd
 3m 46s
Workout Scaled
Tracey Day 08/05/2015 Premier Martial Arts/Grand River CrossFit 08/05/2015 4 rounds for time
15 Calorie row
15 KB Swings 50/35lbs

Post Time!

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 6m 45s
Performed as RX
Tracey Day 08/04/2015 Premier Martial Arts/Grand River CrossFit 08/04/2015 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Tracey Day 08/04/2015 Premier Martial Arts/Grand River CrossFit 08/04/2015 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Tracey Day 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #3 You have 5min to obtain your 1RM for Deadlift.

This is scored by the load compared to your body weight. You must weight in before the workout begins.
Post heaviest load!
 260 lbs
Performed as RX
Tracey Day 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #2 5min AMRAP:
3 Hand Release Push-ups
6 Sit-ups
9 Squats

5min Rest before Combine Workout #3
Post total reps!		 144 reps
Performed as RX
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