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Athlete Date Sort Location Workout Name Description Results
Tracey Day 08/20/2014 Premier Martial Arts/Grand River CrossFit Run 15min run for distance.

Post distance!
Scale as needed.		 2,600 m
Performed as RX
Tracey Day 08/19/2014 Premier Martial Arts/Grand River CrossFit Leg Day 4 rounds for time of:
25 Lunges
50 Squats

Post time!
Scale as needed.
 9m 03s
Performed as RX
Tracey Day 08/18/2014 Premier Martial Arts/Grand River CrossFit Card Workout Use standard deck of cards. Work through whole deck. Face cards are 10 reps, Aces are 11 reps.
Hearts=Triceps Dips
Diamonds=Decline Push-ups
Spades=Leg Levers
Clubs=Step-ups
Jokers= 10 Burpee Tuck Jumps

Post Time!
Scale as needed.		 20m 43s
Performed as RX
Tracey Day 08/15/2014 Premier Martial Arts/Grand River CrossFit Karen For time:
150 Wallball shots 20/15lbs

Post time!
Scale as needed!		 7m 37s
Performed as RX
Tracey Day 08/14/2014 Premier Martial Arts/Grand River CrossFit 08/14/2014 Running Intervals
Run 400m
Rest
Run 400m
Rest
Run 400m
Rest
Run 400m

Rest exactly how long it took you to run the interval.
Post fastest interval.
 1m 34s
Performed as RX
Tracey Day 08/13/2014 Premier Martial Arts/Grand River CrossFit Wittman Seven rounds for time of:
15 Kettle bell swings 50/35lbs
15 Power Cleans 95/65lbs
15 Box Jumps 24"/20"

Scale as needed!		 23m 47s
Performed as RX
Tracey Day 08/11/2014 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95/65lbs Thruster
Pull-ups

Scale as needed!
 6m 03s
Workout Scaled
Tracey Day 08/09/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 5-9, 2014 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 GHD sit-ups
10 back extentions

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 for this one!		 19m 58s
Workout Scaled
Tracey Day 08/07/2014 Premier Martial Arts/Grand River CrossFit 08/07/2014 Run or Row
Cover as much distance as possible in 10min.

Post distance!		 2,000 m
Performed as RX
Tracey Day 08/06/2014 Premier Martial Arts/Grand River CrossFit 08/06/2015 5 rounds for time of:
50 Double Unders
2 Rope climbs

Post time!
LVL1M: 3 rounds, singles, mod. rope climb
LVL1: 4 rounds, doubles, mod. rope climb
LVL2: triples, mod. rope climb.
LVL3: RX'd		 12m 14s
Workout Scaled
Tracey Day 08/05/2014 Premier Martial Arts/Grand River CrossFit 08/05/2014 3 rounds for time of:
400m Run or Row (weather)
8 DB Squat Cleans 40/25
8 Sit-ups

Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 8m 19s
Performed as RX
Tracey Day 08/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 28-Aug 1, 2014 3 rounds for time
800m Run
30 Sit-ups
30 Push-ups

Post Time!
LVL1M: 200m run, 15 reps each
LVL1: 400m run, 20 reps each
LVL2: 600M run, 25 reps each
LVL3: RX'd		 20m 11s
Performed as RX
Tracey Day 07/31/2014 Premier Martial Arts/Grand River CrossFit 07/31/2014 Rowing
Row 100 Calories for time!

Post time!		 6m 57s
Performed as RX
Tracey Day 07/29/2014 Premier Martial Arts/Grand River CrossFit 07/29/2014 Power Snatch
5-5-5-5-5

Post heaviest load!		 75 lbs
Performed as RX
Tracey Day 07/28/2014 Premier Martial Arts/Grand River CrossFit 07/28/2014 8min AMRAP of:
5 Deadlifts 185/115lbs
10 Wall Balls 20/15lbs
15 Double Unders

Post rounds & reps!
LVL1M: 5min light weight, single skips
LVL1: 6min, 155/95lbs, double skips
LVL2: 165/105lbs, triple skips
LVL3: RX'd
 7 rounds 9 reps
Workout Scaled
Tracey Day 07/26/2014 Premier Martial Arts/Grand River CrossFit Prize WOD for the Week July 21-26, 2014 "The Ghost"
6 rounds of:
1 minute calorie row
1 minute burpees
1 minute double unders
1 minute rest

Post total reps for all added together.
LVL1M: 30 sec each, single skips
LVL1: 45 sec each,
LVL2: RX'd
LVL3: RX'd		 385 reps
Workout Scaled
Tracey Day 07/24/2014 Premier Martial Arts/Grand River CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile

Post time!
Scale as needed.		 26m 33s
Performed as RX
Tracey Day 07/21/2014 Premier Martial Arts/Grand River CrossFit 07/21/2014 4 rounds for time:
400m Run
10 Kettle Bell Swings 50/35lbs
10 Push-ups

Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
compare to July 16, 2013		 11m 38s
Performed as RX
Tracey Day 07/19/2014 Premier Martial Arts/Grand River CrossFit Summer Throwdown Workout #4 Throwdown Workout #4
21-15-9 reps of
Deadlifts 225/155 (185/95lbs scaled)
KB Swings 50/35lbs (40/25lbs)

Post time!
 4m 35s
Performed as RX
Tracey Day 07/18/2014 Premier Martial Arts/Grand River CrossFit 07/18/2014 10-9-8-7-6-5-4-3-2-1 reps of
Wall Balls
Box Jumps 24"/20"
Sit-ups

Post time!
LVL1M: 6-1 reps, low target, 20"/16",
LVL1: 8-1 reps, low target, 20" 16"
LVL2: RX'd
LVL3: RX'd		 7m 47s
Workout Scaled
Tracey Day 07/17/2014 Premier Martial Arts/Grand River CrossFit 07/17/2014 Running Day
200m run
30sec break
400m run
45sec break
800m run
1min break
400m run
45sec break
200m run
Post total time including breaks. Scale as needed.		 12m 22s
Performed as RX
Tracey Day 07/16/2014 Premier Martial Arts/Grand River CrossFit 07/16/2014 Every Minute on the minute for 10min
3 Clean & Jerks 115/75lbs
7 Toes to Bar

Perfect score is 10 rounds.
Post total rounds.

LVL1M: 6min, light weight, hanging knee raise
LVL1: 8min, 95/55lbs, hanging knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd

 10m 00s
Workout Scaled
Tracey Day 07/15/2014 Premier Martial Arts/Grand River CrossFit 07/15/2014 Sumo-deadlift
3-3-3-3-3-3-3

Post heaviest load!		 200 lbs
Performed as RX
Tracey Day 07/14/2014 Premier Martial Arts/Grand River CrossFit 07/14/2014 4 rounds for time of:
40 Double Unders
30 Sit-ups
20 Hand Release Push-ups
10 Burpees

Post time!
LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: Triple skips
LVL3: RX'd

 17m 38s
Workout Scaled
Tracey Day 07/11/2014 Premier Martial Arts/Grand River CrossFit 07/11/2014 For Time:
Run 400m
50 Power Snatches 75/45lbs
Run 400m

Post time!
LVL1M: 200m runs, 25 Ground to Overhead light weight
LVL1: 400m runs, 35 reps 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 7m 00s
Performed as RX
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