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Athlete Date Sort Location Workout Name Description Results
Tracey Day 07/14/2015 Premier Martial Arts/Grand River CrossFit 07/14/2015 Squat Clean
5-5-5-5-5

Post heaviest load!
 105 lbs
Performed as RX
Tracey Day 07/13/2015 Premier Martial Arts/Grand River CrossFit 07/13/2015 Snatch & Burpee Ladder
1-1-2-2-3-3 etc for 8min
Power Snatch 75/45lbs
Burpees

Add 1 Snatch and 1 Burpee each round for 8min.
Post total reps.
LVL1M: Ground to Overhead, light weight, 5min
LVL1: Ground to Overhead 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 83 reps
Performed as RX
Tracey Day 07/08/2015 Premier Martial Arts/Grand River CrossFit 07/08/2015 3 rounds for time:
400m run
10 squat tire jumps
10 V-sits

Post time!
Scale as needed!
 11m 28s
Performed as RX
Tracey Day 07/07/2015 Premier Martial Arts/Grand River CrossFit 07/07/2015 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Tracey Day 07/06/2015 Premier Martial Arts/Grand River CrossFit 07/06/2015 10min AMRAP of:
5 Power cleans 95/65
10 Pistols/Alternating
15 Double unders

Post rounds & reps!
LVL1M: 5min. light weight, squats, single skips
LVL1: 8min, 75/45lbs, mod. pistols, double skips
LVL2: 85/55lbs, mod. pistols, triple skips
LVL3: RX'd 		7 rounds 15 reps
Workout Scaled
Tracey Day 07/04/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 29-July 4, 2015 4 rounds for time:
10 Calorie Row
10 Push-ups
10 Clean & Jerk 95/65lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 11m 35s
Performed as RX
Tracey Day 07/03/2015 Premier Martial Arts/Grand River CrossFit 07/03/2015 Run or Row
4x400m
2min rest between

Post fastest interval!
 1m 38s
Performed as RX
Tracey Day 07/02/2015 Premier Martial Arts/Grand River CrossFit 07/02/2015 4 rounds for time:
10 Box Jumps 24/20
10 Toes to Bar

LVL1M: 2 rounds, 20/16, hang knee raise
LVL1: 3 rounds, 20/16, hang knee raise
LVL2: Knees to Chest
LVL3: RX'd
7m 35s
Performed as RX
Tracey Day 06/29/2015 Premier Martial Arts/Grand River CrossFit 06/29/2015 10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups


Post rounds & reps!
LVL1M: back squats, light weight, mod pull-ups
LVL1: 45/25lbs, mod pull-ups
LVL2: 55/35lbs, mod pull-ups
LVL3: RX'd		 7 rounds 10 reps
Workout Scaled
Tracey Day 06/27/2015 Premier Martial Arts/Grand River CrossFit Prize WOD for week of June 22-27, 2015 Murph
For Time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Post time!
Scale as needed.		 47m 50s
Performed as RX
Tracey Day 06/27/2015 Premier Martial Arts/Grand River CrossFit Prize WOD for week of June 22-27, 2015 Murph
For Time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Post time!
Scale as needed.		 47m 50s
Workout Scaled
Tracey Day 06/26/2015 Premier Martial Arts/Grand River CrossFit 06/26/2015 8min AMRAP of:
200m Run
4 Tire Flips
10 Squats

Post rounds and reps!
Scale as needed.
 5 rounds 0 reps
Performed as RX
Tracey Day 06/22/2015 Premier Martial Arts/Grand River CrossFit 06/22/2015 3 rounds for time of:
5 Floor Press @ 50% BW
10 Hang Power cleans @ 50% BW
15 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds light weight
LVL1: 30% body weight
LVL2: 40% body weight
LVL3: RX'd		 6m 14s
Performed as RX
Tracey Day 06/19/2015 Premier Martial Arts/Grand River CrossFit 06/19/2015 Tabata Bad Day
Tabata Double unders
8x20sec on, 10sec off
2min rest
Tabata BW Deadlifts
8x20sec on, 10sec off

Post total reps added together!
Scale as needed.		 143 reps
Performed as RX
Tracey Day 06/18/2015 Premier Martial Arts/Grand River CrossFit 06/18/2015 6x100m Sprints
Run or Row!

Post fastest interval!
 0m 19s
Performed as RX
Tracey Day 06/15/2015 Premier Martial Arts/Grand River CrossFit 06/15/2015 Baseline from Hell
5 rounds, 3min Rest between
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Post time including breaks

LVL1M: 2 rounds, mod. pull-ups
LVL1: 3 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 41m 40s
Performed as RX
Tracey Day 06/15/2015 Premier Martial Arts/Grand River CrossFit 06/15/2015 Baseline from Hell
5 rounds, 3min Rest between
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Post time including breaks

LVL1M: 2 rounds, mod. pull-ups
LVL1: 3 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 41m 40s
Workout Scaled
Tracey Day 06/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 8-12, 2015 CrossFit Games Open 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55lb. power snatches, 15 reps

Post total rounds and reps!
Scale as needed.		 3 rounds 39 reps
Performed as RX
Tracey Day 06/10/2015 Premier Martial Arts/Grand River CrossFit 06/10/2015 3 rounds for time of:
30 Squats
20 Box Jumps 24/20
10 kettlebell Swings 50/35lbs

Post time!
LVL1M: 2 rounds, 20/16", light weight
LVL1: 20"/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 6m 24s
Performed as RX
Tracey Day 06/05/2015 Premier Martial Arts/Grand River CrossFit 06/05/2015 2 rounds for time of:
500m Row
30 Thrusters 65/45lbs
30 Sit-ups

Post time!
LVL1M: 250m, 15 reps each, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd
 11m 59s
Performed as RX
Tracey Day 06/05/2015 Premier Martial Arts/Grand River CrossFit 06/05/2015 2 rounds for time of:
500m Row
30 Thrusters 65/45lbs
30 Sit-ups

Post time!
LVL1M: 250m, 15 reps each, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd
 11m 59s
Performed as RX
Tracey Day 05/15/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 11-15, 2015 Rowing Cindy
20min AMRAP of:
15 Calorie Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds, reps/calories. Scale as needed. 		8 rounds 10 reps
Workout Scaled
Tracey Day 05/13/2015 Premier Martial Arts/Grand River CrossFit 05/13/2015 3 Rounds for Time of:
20 Deadlifts @ 80% of Body Weight
20 Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"/16"
LVL1: 60% BW, 20"/16"
LVL2: 70% BW
LVL3: RX'd
 6m 45s
Performed as RX
Tracey Day 05/06/2015 Premier Martial Arts/Grand River CrossFit 05/06/2015 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post Rounds & reps
LVL1M: 5 min
LVL1: 7min
LVL2: RX'd
LVL3: RX'd		 4 rounds 0 reps
Performed as RX
Tracey Day 05/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 24-May 2, 2015 This workout is worth 10 points toward the "CTC Challenge".

For time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m

Post time!
Scale as needed.		 14m 01s
Workout Scaled
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