Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Tracey Day 10/01/2014 Premier Martial Arts/Grand River CrossFit 10/01/2014 12min AMRAP:
5 Ground to Overhead 115/75lbs
7 Toes to Bar
9 Burpees

Post rounds and reps!
LVL1M: 6min, light weight, hang knee raise
LVL1: 10min, 95/55lbs, hang knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd		 5 rounds 18 reps
Workout Scaled
Tracey Day 09/30/2014 Premier Martial Arts/Grand River CrossFit 09/30/2014 Push Press
5-5-5-5-5

Post heaviest load!		 105 lbs
Performed as RX
Tracey Day 09/29/2014 Premier Martial Arts/Grand River CrossFit 09/29/2014 3 rounds for time:
6 Handstand Push-ups
8 Pistol Squats (Alternating)
10 Pull-ups

Post time!
Scale as needed.
 3m 19s
Workout Scaled
Tracey Day 09/27/2014 Premier Martial Arts/Grand River CrossFit Prize WOD#1 Sept 22-27, 2014 Prize WOD#1
This WOD must be completed first.
7min
Wall Balls for max reps 20lbs/15lbs
EMOM 5 Deadlifts 185/115lbs

Score is the number of wall balls.
Once the 7min are finished move directly to the next WOD!
Scale as needed!		 102 reps
Performed as RX
Tracey Day 09/27/2014 Premier Martial Arts/Grand River CrossFit Prize WOD#2 Sept 22-27, 2014 Prize WOD#2
To be completed immediately after WOD#1.
10min AMRAP of:
35 Unbroken Double Unders
10 Unbroken Overhead Squats with 2sec pause at bottom 45/35lbs

Score is number of rounds and reps.

6 rounds 1 reps
Workout Scaled
Tracey Day 09/25/2014 Premier Martial Arts/Grand River CrossFit 09/25/2014 5x200m Runs
45sec break between

Post fastest interval!		 0m 39s
Performed as RX
Tracey Day 09/23/2014 Premier Martial Arts/Grand River CrossFit 09/23/2014 Snatch Grip Deadlift
5-5-5-5-5

Post heaviest load!		 175 lbs
Performed as RX
Tracey Day 09/22/2014 Premier Martial Arts/Grand River CrossFit 09/22/2014 Buy In: 800m Row
followed by 3 rounds of
5 Power Snatches 95/65lbs
10 Pull-ups
15 Squats
Cash Out: 100 Double Unders

Post Time!
LVL1M: 400m, 2 rounds, light weight, mod. pull-ups, singel skips
LVL1: 75/45lbs, mod. pull-ups, double skips
LVL2: 85/55lbs, mod. pull-ups, triple skips
LVL3: RX'd		 10m 44s
Workout Scaled
Tracey Day 09/20/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 15-20, 2014 For Time:
Row 500m
15 Pull-ups
15 Thrusters 95/65lbs
Run 400m
15 Box Jumps 24/20
15 KB Swings 50/35lbs
Run 400m
15 Push-ups
15 Power Cleans 95/65lbs
Row 500m

Post time!
LVL1M: 7 reps each, Half meters, light weight 20"/16", mod. pull-ups,
LVL1: 75/45lbs, 40/25lbs, mod pull-ups
LVL2: 85/55lbs, 45/30lbs, mod. pull-ups
LVL3: RX'd		 15m 06s
Workout Scaled
Tracey Day 09/19/2014 Premier Martial Arts/Grand River CrossFit 09/19/2014 7 minute AMRAP
7 push press 75/45
7 Kettlebell swings 50/35
7 burpee box overs 24/20

Post rounds and reps!
LVL1M: light weight, no box over burpees
LVL1: 55/25lbs, 40/25lbs, 20"/16"
LVL2: 65/35lbs, 45/30lbs
LVL3: RX'd		 4 rounds 3 reps
Workout Scaled
Tracey Day 09/18/2014 Premier Martial Arts/Grand River CrossFit 09/18/2014 Running
Run 400m
2min rest
Run 200m
2min rest
Run 400m

Post total time including rest.		 7m 54s
Performed as RX
Tracey Day 09/17/2014 Premier Martial Arts/Grand River CrossFit 09/17/2014 3 rounds for time of:
5 Deadlifts 225/155lbs
50 Double Unders
20 Push-ups

Post time!
LVL1M: light weight, single skips,
LVL1: 185/115lbs, double skips
LVL2: 205/135lbs, triple skips
LVL3: RX'd		 6m 35s
Workout Scaled
Tracey Day 09/15/2014 Premier Martial Arts/Grand River CrossFit 09/15/2014 EMOM for 10min of
3 squat cleans 95/65lbs
5 burpees

Post total rounds! 10 is perfect score.
LVL1M: 6min, Power cleans, light weight
LVL1: 8min, Power cleans, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd + 115/85lbs
 10 rounds 0 reps
Performed as RX
Tracey Day 09/13/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 8-13, 2014 For Time
100 Double Unders
20 Burpees
20 Power Snatches (75/45lbs)
20 Burpees
100 Double Unders

Post Time!
LVL1M: 50 skips, 10 reps each, light weight, 50 skips,
LVL1: Double skips, 55/25lbs,
LVL2: Triple Skips, 65/35lbs
LVL3: RX'd		 11m 07s
Workout Scaled
Tracey Day 09/11/2014 Premier Martial Arts/Grand River CrossFit 09/11/2014 Rowing
2x1000m
2min Rest between

Post fastest interval!
 4m 04s
Performed as RX
Tracey Day 09/10/2014 Premier Martial Arts/Grand River CrossFit 09/10/2014 6 rounds for time of:
10 Kettle bell swings 50/35
200m Run or Row

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 8m 54s
Performed as RX
Tracey Day 09/08/2014 Premier Martial Arts/Grand River CrossFit 09/08/2014 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (Body weight)
Push-ups
Squats

Post Time!
LVL1M: 5-1 reps, light weight
LVL1M: 8-1 reps, 65% Body weight
LVL2: 75% Body weight,
LVL3: RX'd		 6m 48s
Workout Scaled
Tracey Day 09/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 2-6, 2014 For Time!
21-15-9 reps
KB Swings 50/35lbs
Pull-ups

Post time!
LVL1M: light weight, mod pull-ups
LVL1: 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 4m 03s
Workout Scaled
Tracey Day 09/03/2014 Premier Martial Arts/Grand River CrossFit 09/03/2014 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time!
LVL1M: no weight lunges, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 35/15lbs
LVL3: RX'd		 4m 49s
Performed as RX
Tracey Day 09/02/2014 Premier Martial Arts/Grand River CrossFit 09/02/2014 5min AMRAP Ladder
1,1,2,2,3,3,etc.
Box Jumps 24/20
Wall Balls 20/15lbs

Score is total number of reps.
LVL1M; 20/16, Red & Yellow Targets
LVL1: Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd + 28/24 		64 reps
Performed as RX
Tracey Day 08/28/2014 Premier Martial Arts/Grand River CrossFit 08/28/2014 2 rounds of:
Row 3min
Rest 1min
Row 2min
Rest 1min
Row 1min
Rest 1min
Post total distance.		 2,900 m
Performed as RX
Tracey Day 08/27/2014 Premier Martial Arts/Grand River CrossFit 08/27/2014 Card Workout for time.
Diamonds = Push-ups
Hearts = Kettlebell swings 50/35lbs
Spades = Double Unders
Clubs= V-sits
Jokers = 10 Burpees

Post time!
LVL1M: Half Deck, light weight, single skips, sit-ups
LVL1: 40/25lbs, double skips
LVL2: 45/30lbs, triple skips
LVL3: RX'd		 21m 10s
Workout Scaled
Tracey Day 08/26/2014 Premier Martial Arts/Grand River CrossFit 08/06/2014 Overhead Squat
5-5-5-5-5		 60 lbs
Performed as RX
Tracey Day 08/25/2014 Premier Martial Arts/Grand River CrossFit 08/25/2014 8min AMRAP of:
5 Thrusters 95/65lbs
5 Pull-ups

Post rounds and reps.
LVL1M: 5min, light weight, mod pull-ups
LVL1: 6min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod. pull-ups
LVL3: RX'd		 10 rounds 6 reps
Workout Scaled
Tracey Day 08/21/2014 Premier Martial Arts/Grand River CrossFit Tabatas Set timer for 8 rounds of 20sec on and 10 sec off. This is a total of 4min per exercise. Complete each 4min set before moving on to the next.

Jumping Jacks
Push-ups
Mountain Climbers
Leg Levers

Score is the total number reps for each exercise added together.		 584 reps
Performed as RX
Previous 1...2223242526272829Next