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Athlete Date Sort Location Workout Name Description Results
Tracey Day 05/01/2015 Premier Martial Arts/Grand River CrossFit 05/01/2015 5 rounds for time:
10 Sumo-deadlift highpull 75/55lbs
5 Burpee tuck jumps

Post time!
LVL1M: 2 rounds,light weight, burpees
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd 		4m 40s
Performed as RX
Tracey Day 04/29/2015 Premier Martial Arts/Grand River CrossFit 04/29/2015 This workout is worth 5 points for the "CTC Challenge"
For time:
10 Handstand push-ups
20 Box jumps 24/20
30 Pull-ups
30 Push-ups
20 Double unders
10 Knees to elbows

Post time!
Scale as needed.
 5m 45s
Workout Scaled
Tracey Day 04/25/2015 Premier Martial Arts/Grand River CrossFit Prize WOD April 20-25, 2015 This WOD is a Prize WOD and is worth 10 points toward the "Cut the Crap Challenge".

For Time:
21 Power Cleans 95/65lbs
21 Pull-ups
21 Calorie Row
15 Power Cleans 95/65lb
15 Pull-ups
15 Calorie Row
9 Power Cleans 95/65lbs
9 Pull-ups
9 Calorie Row

Post time!
Scale as needed.
 8m 52s
Workout Scaled
Tracey Day 04/24/2015 Premier Martial Arts/Grand River CrossFit 04/24/2015 Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups
Add two reps per round. Post total reps added together.

LVL1M:4min, light weight
LVL1: 6min, light weight
LVL2: RX'd
LVL3: RX'd 		200 reps
Performed as RX
Tracey Day 04/22/2015 Premier Martial Arts/Grand River CrossFit 04/22/2015 10 rounds of:
7 Burpees
7 Knees to elbows

Post time!
LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd 		10m 47s
Workout Scaled
Tracey Day 04/20/2015 Premier Martial Arts/Grand River CrossFit 04/20/2015 2x4min
500m Row
Max Reps OHS 65/45lbs
2min Break between rounds

Post total OHS.
LVL1M: 250m Row, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 64 reps
Performed as RX
Tracey Day 04/18/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 13-18, 2015 This workout is worth 10 bonus points for the "Cut the Crap Challenge"!
10min Time Cap
400m Run
50 Back Squats 95/65lbs
40 Deadlifts 95/65lbs
30 Power Cleans 95/65lbs
Row for Max Calories

Score is total # reps/calories!
Scale as needed.		 129 reps
Performed as RX
Tracey Day 04/16/2015 Premier Martial Arts/Grand River CrossFit 04/16/2015 Running or Rowing
4x400m, 1min Rest between
Followed by 800m Run or Row.

Post total time including breaks!		 17m 10s
Performed as RX
Tracey Day 01/03/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 29-Jan 3, 2015 5 rounds for time
5 Burpee Pull-ups
10 Box Jumps 24/20

Post time!
Scale as needed.
 8m 42s
Performed as RX
Tracey Day 12/16/2014 Premier Martial Arts/Grand River CrossFit 12/16/2014 Deadlift
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 275 lbs
Performed as RX
Tracey Day 12/15/2014 Premier Martial Arts/Grand River CrossFit 12/15/2014 4 rounds for time:
5 DB Thrusters 35/20lbs
10 Mountain Climbers
15 Sit-ups

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 4m 09s
Performed as RX
Tracey Day 12/13/2014 Premier Martial Arts/Grand River CrossFit 12/13/2014 Every minute on the minute for max rounds
1 Thruster 95/65lbs
5 Pull-ups
Add 1 thruster each minute until failure

Post total rounds and reps!		 10 rounds 0 reps
Workout Scaled
Tracey Day 12/12/2014 Premier Martial Arts/Grand River CrossFit 12/12/2014 4 rounds for max reps
30sec Hang Power Clean 95/65
15sec break
30sec Push-press 95/65lbs
30sec rest between rounds!

Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 102 reps
Performed as RX
Tracey Day 12/10/2014 Premier Martial Arts/Grand River CrossFit 12/10/2014 8min AMRAP of:
1 Rope Climb
5 Burpees
10 Box Jumps 24/20

Post rounds & reps!
LVL1M: 5min, mod rope climb,20"/16"
LVL1: mod. rope climb, 20/16"
LVL2: Mod. rope climb
LVL3: RX'd		 3 rounds 13 reps
Performed as RX
Tracey Day 12/08/2014 Premier Martial Arts/Grand River CrossFit 12/08/2014 5 rounds for time:
5 Power Snatch 95/65lbs
7 V-sits
9 Hand release push-ups

Post time!
LVL1M: 3 rounds, light weight, sit-ups
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 6m 01s
Performed as RX
Tracey Day 12/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 1-6, 2014 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 		4 rounds 38 reps
Performed as RX
Tracey Day 12/05/2014 Premier Martial Arts/Grand River CrossFit 12/05/2014 5 rounds
10 Burpees
20 Air Squats

Post time!
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd
 7m 11s
Performed as RX
Tracey Day 11/22/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 17-22, 2014 For Time:
25 Burpees
25 Power cleans 115/75lbs
25 Burpees
EMOM do 7 Wall Balls 20/15lbs

Post time!
LVL1M: 15reps each, light weight
LVL1: 20reps each, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 12m 33s
Performed as RX
Tracey Day 11/21/2014 Premier Martial Arts/Grand River CrossFit 11/21/2014 5 rounds for time:
8 Alternating Pistol Squats
10 sumo-deadlift highpull 75/45
12 Sit-ups

Post time!
LVL1M: 3 rounds, air squats, light weight
LVL1: 4 rounds, 55/30lbs
LVL2: 65/35lbs
LVL3: RX'd		 6m 08s
Workout Scaled
Tracey Day 11/20/2014 Premier Martial Arts/Grand River CrossFit 11/20/2014 4 Rounds
1min Row for Calories
1min Double Unders
30sec Rest between rounds.

Post total reps & calories added together!
LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: triple skips
LVL3: RX'd
 114 reps
Performed as RX
Tracey Day 11/19/2014 Premier Martial Arts/Grand River CrossFit 11/19/2014 10min AMRAP
5 Snatch Grip Deadlift 185/115lbs
10 Ball Slams 20lbs

Post Rounds & Reps!
LVL1M: 5min, light wieght
LVL1: 8min, 155/85lbs
LVL2: 175/105lbs
LVL3: RX'd
 11 rounds 0 reps
Performed as RX
Tracey Day 11/18/2014 Premier Martial Arts/Grand River CrossFit 11/18/2014 Thrusters
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 105 lbs
Performed as RX
Tracey Day 11/17/2014 Premier Martial Arts/Grand River CrossFit 11/17/2014 4 Rounds for time:
3 1-Arm (RT) DB Snatches 50/35lbs
12 Diamond Pushups
3 1-Arm (LT) DB Snatches 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, regular push-ups
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 3m 33s
Workout Scaled
Tracey Day 11/14/2014 Premier Martial Arts/Grand River CrossFit 11/14/2014 4 rounds for time:
15 KB Swings 50/35
15 Push-ups
15 Pull-ups
15 Goblet Squats with KB

Post time!
LVL1M: 2 rounds, light weight, mod. pull-ups
LVL1: 3 rounds, 45/30lbs, mod. pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 10m 25s
Workout Scaled
Tracey Day 11/13/2014 Premier Martial Arts/Grand River CrossFit 11/13/2014 3x400m Run or Row
45 sec rest between

Post fastest interval!
 2m 06s
Performed as RX
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