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Athlete Date Sort Location Workout Name Description Results
Tracey Day 05/08/2018 Premier Martial Arts/Grand River CrossFit 05/08/2018 Back Squats
5-5-3-3-1

Post heaviest load!
 3h 10m 00s
Performed as RX
Tracey Day 05/08/2018 Premier Martial Arts/Grand River CrossFit 05/08/2018 Back Squats
5-5-3-3-1

Post heaviest load!
 190 lbs
Performed as RX
Tracey Day 05/07/2018 Premier Martial Arts/Grand River CrossFit 05/07/2018 For time:
27-21-15-9
Slam Balls 20lbs
Sumo Deadlift High Pulls (75/55)
Push Presses (75/55)

Post time!
Scale as needed.		 11m 52s
Performed as RX
Tracey Day 05/04/2018 Premier Martial Arts/Grand River CrossFit 05/04/201 AMRAP 4:
21 Push-ups
21 V-sits
21 Front Squats (115/80)
rest 4 minutes

AMRAP 4:
15 Push-ups
15 V-sits
15 Front Squats (135/95)
rest 4 minutes

AMRAP 4:
9 Push-ups
9 V-sits
9 Front Squats (155/105)

Post total reps!
Scale as needed.		 251 reps
Performed as RX
Tracey Day 04/28/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 23-28, 2018 5min
60 Sit-ups
Max burpees in remaining time.
3min Rest
5min
40 Push-ups
Max Wall Balls in remaining time. 20/14lbs
3min Rest
5min
30 Pull-ups
Max Box Jumps in remaining time. 24/20"

Post total reps!
Scale as needed.		 226 reps
Performed as RX
Tracey Day 04/25/2018 Premier Martial Arts/Grand River CrossFit 04/25/2018 8min AMRAP of:
3 DB Push Press 50/35lbs
5 DB Squats
7 DB Burpees

Post rounds and reps!
Scale as needed.		 4 rounds 10 reps
Performed as RX
Tracey Day 04/23/2018 Premier Martial Arts/Grand River CrossFit 04/23/2018 4 rounds of:
400m run/500m row (one or the other)
5 Deadlifts 185/135lbs
10 KB Swings 50/35lbs

Post time!
Scale as needed.		 12m 27s
Performed as RX
Tracey Day 04/19/2018 Premier Martial Arts/Grand River CrossFit 04/19/2018 Rowing
5 x 250m
45sec between

Post fastest interval!
 0m 52s
Performed as RX
Tracey Day 04/18/2018 Premier Martial Arts/Grand River CrossFit 04/18/2018 12min AMRAP:
4 Burpees
4 Single Arm Clean & Jerk (alt) 50/35lbs
6 Knees to Elbows

Post rounds & reps!
Scale as needed.		 11 rounds 8 reps
Workout Scaled
Tracey Day 04/16/2018 Premier Martial Arts/Grand River CrossFit 04/16/2018 21-15-9 reps of:
Sumo-Deadlift highpull 75/55lbs
Box Overs 24/20
Wall Balls 20/15lbs

Post time!
Scale as needed.		 9m 09s
Performed as RX
Tracey Day 04/13/2018 Premier Martial Arts/Grand River CrossFit 04/13/2018 4 rounds for time.
21/18 Calorie Row
15 Wallballs 20/14
9 Power Cleans 95/65lbs

Post time! 		11m 37s
Performed as RX
Tracey Day 04/11/2018 Premier Martial Arts/Grand River CrossFit 04/11/2018 8min AMARAP
5 Power Snatch 95/65lbs
8 Toes to Bar

Post rounds & reps!
Scale as needed.		 5m 12s
Performed as RX
Tracey Day 04/10/2018 Premier Martial Arts/Grand River CrossFit 04/10/2018 Clean & Jerk
2-2-2-2-2-2-2-2

Post heaviest load!
 120 lbs
Performed as RX
Tracey Day 04/04/2018 Premier Martial Arts/Grand River CrossFit 04/04/2018 5 rounds for time of:
5 DB Thrusters 50/35lbs
5 Burpees over DBs
10 DB Front Rack walking lunges

Post time!
Scale as needed.		 10m 09s
Performed as RX
Tracey Day 04/02/2018 Premier Martial Arts/Grand River CrossFit 04/02/2018 8min AMRAP of:
3 Clean & Jerks 115/75lbs
5 Hand Release Push-ups

Post rounds & reps!
Scale as needed.		 11 rounds 4 reps
Performed as RX
Tracey Day 03/28/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 26-29, 2018 Slap Happy
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Post total reps including double unders!
Scaling/modifications available on gym whiteboard.		 390 reps
Performed as RX
Tracey Day 03/26/2018 Premier Martial Arts/Grand River CrossFit 03/26/2018 For Time:
75 Clean & Jerk @ 50% Body weight
*Every 25 reps do 25 double unders.
Finish with double unders

Post Time!
Scaling/modifications shown at gym on whiteboard.

 12m 55s
Workout Scaled
Tracey Day 03/23/2018 Premier Martial Arts/Grand River CrossFit 03/23/2018 8min AMRAP
4 Pistol Squats
8 KB Swings 50/35lbs
12 Goblet Squats 50/35lbs

Post rounds & reps!
LVL1M: 4min mod. pistols, light weight
LVL1: 6min, mod. pistols,40/25lbs
LVL2: Mod. pistols, 45/30lbs
LVL3: Rx'd		 6 rounds 20 reps
Workout Scaled
Tracey Day 03/23/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.5 Complete as many rounds as possible in 7min of:
3 Thrusters 100/65lbs
3 Chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups
12 thrusters
12 chest to bar pull-ups
15 thrusters
15 chest to bar pull-ups
etc.. add 3 reps per round

Post total reps!		 125 reps
Workout Scaled
Tracey Day 03/21/2018 Premier Martial Arts/Grand River CrossFit 03/21/2018 6 rounds for Time:
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/65
LVL2: 105/75lbs
LVL3: RX'd		 7m 51s
Performed as RX
Tracey Day 03/19/2018 Premier Martial Arts/Grand River CrossFit 03/19/2018 For time:
2-4-6-8-10-12-14 reps of:
Clusters 75/45lbs
Toes to Bar

Post time!
LVL1M: 2-8 reps. light weight, HKR
LVL1: 2-12 reps 55/25lbs, HKR
LVL2: 65/35lbs K2C
LVL3: RX'd		 13m 10s
Performed as RX
Tracey Day 03/17/2018 Premier Martial Arts/Grand River CrossFit 03/17/2018 For Time:
Buy In: 1000m Row
Followed By:
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Cash Out: 100 Double Unders

Post time!
LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd		 14m 45s
Performed as RX
Tracey Day 03/16/2018 Premier Martial Arts/Grand River CrossFit 03/16/2018 21-15-9 reps of:
Sumo Deadlift Highpull 75lbs/55lbs
KB Swings 50lbs/35lbs

Post time.
LVL1M: light weight
LVL1: 55/35lbs, 40/25lbs
LVL2: 65/45lbs, 45/30lbs
LVL3: Rx'd		 2m 55s
Performed as RX
Tracey Day 03/16/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.4 For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.
Post total reps!		 165 reps
Workout Scaled
Tracey Day 03/14/2018 Premier Martial Arts/Grand River CrossFit 03/14/2018 10min AMRAP of:
5 Ground to Overhead 115/85lbs
10 Sit-ups
15 Air Squats

Post rounds & reps!
LVL1M: 6min light weight
LVL1: 8min 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 7 rounds 4 reps
Performed as RX
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