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Athlete Date Sort Location Workout Name Description Results
Tracey Day 07/10/2014 Premier Martial Arts/Grand River CrossFit 07/10/2014 8x100m Row
10 hand release push-ups between intervals
Post total time.

Post total time!
 8m 38s
Performed as RX
Tracey Day 07/09/2014 Premier Martial Arts/Grand River CrossFit 07/09/2014 5x3min AMRAPS, 1min Break between
3 Power cleans 115/75lbs
6 Pull-ups
9 Sit-ups

Post total reps from all rounds!
LVL1M 3x3min, light weight, mod pull-ups
LVL1: 4x3min, 95/55lbs, mod pull-ups
LVL2: 105/65lbs, mod pull-ups
LvL3: RX'd		 324 reps
Workout Scaled
Tracey Day 07/07/2014 Premier Martial Arts/Grand River CrossFit 07/07/2014 3 rounds for time:
500m Row
10 Kettle bell swings 50/35lbs
10 V-sits

Post time!
LVL1M: 2 rounds,250m, light weight, sit-ups
LVL1: 3 rounds, 400m, 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd		 9m 25s
Performed as RX
Tracey Day 07/05/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #2 "The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press		 44 rounds 0 reps
Performed as RX
Tracey Day 07/05/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #2 "The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press		 44 rounds 0 reps
Performed as RX
Tracey Day 07/04/2014 Premier Martial Arts/Grand River CrossFit 07/04/2014 5 rounds for time of:
10 Box Jumps 24/20
10 Toes to Bar

Post time!
LVL1M: 3 rounds, 20"/16", Hang knee raise
LVL1: 4 rounds, 20"/16", Hang knee raise
LVL2: Knees to chest
LVL3: RX'd
 5m 43s
Workout Scaled
Tracey Day 07/03/2014 Premier Martial Arts/Grand River CrossFit 07/03/2014 1000m Row
10 sit-ups for each minute it takes to do 1000m
Time is kept going until sit-ups are finished.

Post total time!		 6m 18s
Performed as RX
Tracey Day 07/01/2014 Premier Martial Arts/Grand River CrossFit 07/01/2014 7min AMRAP of:
7 Hand Release Push-ups
7 Wall Balls 20lbs/15lbs

Post rounds & reps!
LVL1M: 5min, mod. push-ups, low targets
LVL1: Mod. push-ups, low targets
LVL2: RX'd
LVL3: RX'd		 11 rounds 12 reps
Workout Scaled
Tracey Day 06/28/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 23-28, 2014 For Time:
100 Walking Lunge Steps
75 Jumping Jacks
50 Squat Jumps
25 Pull-ups
50 Push-ups
75 sit-ups
100 Squats

Post time!
LVL1M: Half reps, mod pull-ups
LVL1: 75, 55,37,18,37,55,75 reps, mod pull-ups.
LVL2: mod. pull-ups
LVL3: RX'd		 14m 33s
Workout Scaled
Tracey Day 06/27/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #1 4 Rounds for Time of:
400m Run (200m scaled)
20 SDHP 75/55lbs (55/35lbs scaled)
20 Air Squats

Post time!
 15m 00s
Performed as RX
Tracey Day 06/25/2014 Premier Martial Arts/Grand River CrossFit 06/25/2014 EMOM for 12min of:
3 Deadlifts @ 225/135
5 Burpees
7 KB Swings 50/35

Post total rounds. 12 is perfect score.
LVL1M: 6min, light weight deadlift, 35/20lbs
LVL1: 10min, 185/95lbs, 40/25lbs
LVL2: 205/115lbs,45/30lbs
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Tracey Day 06/23/2014 Premier Martial Arts/Grand River CrossFit 06/23/2014 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
LVL1M: 25 & 12 reps each, single skips, sit-ups
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 8m 58s
Workout Scaled
Tracey Day 06/21/2014 Premier Martial Arts/Grand River CrossFit 06/21/2014 Vested Cindy
20min AMRAP with 20/10lbs Vest
5 Pull-ups
10 Push-ups
15 Squats

Post rounds & reps!
LVL1M: 10min, no weight, mod. pull-ups
LVL1M: 12min, no weight, mod. pull-ups
LVL2: 15min, weighted, mod. pull-ups
LVL3: RX'd		 17 rounds 11 reps
Workout Scaled
Tracey Day 06/20/2014 Premier Martial Arts/Grand River CrossFit 06/20/2014 10min AMRAP of:
5 DB Alt. Snatch 40/25lbs
7 V-sits
9 Squats

Post rounds and reps!
LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 9 rounds 20 reps
Performed as RX
Tracey Day 06/19/2014 Premier Martial Arts/Grand River CrossFit 06/19/2014 Run 1mile
5 Push-ups for every minute it took to do the mile.
Post total time! Note number of push-ups

 9m 08s
Performed as RX
Tracey Day 06/18/2014 Premier Martial Arts/Grand River CrossFit 06/18/2014 5 Rounds for time of:
8 SDHP 75/55lbs
10 Push-press 75/55lbs
12 Sit-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 6m 53s
Performed as RX
Tracey Day 06/14/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 9-14, 2014 3 X 5min AMRAPS/1min rest between
5 DB Thrusters 35/20lbs
10 Pull-ups

2nd Round sub Push-ups for Pull-ups
3rd Round sub Burpees for Push-ups

Score is all reps added together from 3 rounds
LVL1M: 2x5min, light weight, mod pull-ups
LVL1: 25/10lbs, mod. pull-ups
LVL2: 30/15lbs, mod. pull-ups
LVL3: RX'd		 212 reps
Workout Scaled
Tracey Day 06/14/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 9-14, 2014 3 X 5min AMRAPS/1min rest between
5 DB Thrusters 35/20lbs
10 Pull-ups

2nd Round sub Push-ups for Pull-ups
3rd Round sub Burpees for Push-ups

Score is all reps added together from 3 rounds
LVL1M: 2x5min, light weight, mod pull-ups
LVL1: 25/10lbs, mod. pull-ups
LVL2: 30/15lbs, mod. pull-ups
LVL3: RX'd		 212 reps
Workout Scaled
Tracey Day 06/13/2014 Premier Martial Arts/Grand River CrossFit 06/13/2014 4 rounds for time of:
5 Ground to Overhead 115/75lbs
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 95/55lbs, hang knee raise
LVL2: 105/65lbs, Knees to chest
LVL3: RX'd		 6m 11s
Workout Scaled
Tracey Day 06/13/2014 Premier Martial Arts/Grand River CrossFit 06/13/2014 4 rounds for time of:
5 Ground to Overhead 115/75lbs
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 95/55lbs, hang knee raise
LVL2: 105/65lbs, Knees to chest
LVL3: RX'd		 3m 12s
Workout Scaled
Tracey Day 06/11/2014 Premier Martial Arts/Grand River CrossFit 06/11/2014 4 rounds for time.
20 Overhead Walking Lunges 45/25lbs
10 Power Cleans 95/65lbs

Post time!
LVL1M: 2 rounds, No weight lunges, light weight cleans
LVL1: 3 rounds, 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: RX'd
 6m 11s
Performed as RX
Tracey Day 06/11/2014 Premier Martial Arts/Grand River CrossFit 06/11/2014 4 rounds for time.
20 Overhead Walking Lunges 45/25lbs
10 Power Cleans 95/65lbs

Post time!
LVL1M: 2 rounds, No weight lunges, light weight cleans
LVL1: 3 rounds, 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: RX'd
 6m 11s
Performed as RX
Tracey Day 06/10/2014 Premier Martial Arts/Grand River CrossFit 06/10/2014 Clean & Jerk
3-3-3-1-1		 105 lbs
Performed as RX
Tracey Day 06/10/2014 Premier Martial Arts/Grand River CrossFit 06/10/2014 Clean & Jerk
3-3-3-1-1		 105 lbs
lbs
Performed as RX
Tracey Day 06/09/2014 Premier Martial Arts/Grand River CrossFit 06-09/2014 4 rounds of:
6 Push-press @ 80% of Strict press 1RM
9 Sit-ups
12 Squats

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 60%
LVL2: 70%
LVL3: RX'd		 4m 17s
Workout Scaled
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