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Athlete Date Sort Location Workout Name Description Results
Tracey Day 01/13/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 8-13, 2018 Shots Fired
3 rounds for time of:
60 Double Unders
30/20 Calorie Row
10 Ground to Overhead 105/85lbs

Post time!
Scale as needed.
 14m 35s
Performed as RX
Tracey Day 01/12/2018 Premier Martial Arts/Grand River CrossFit 01/12/2018 12min AMRAP:
8 Power Cleans 105/75lbs
8 Front Squats
8 Bar Facing Burpees
8 Pull-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod pull-ups
LVL1: 10min, 85/55lbs, mod pull-ups
LVL2: 95/65, mod pull-ups
LVL3: RX'd		 3 rounds 16 reps
Performed as RX
Tracey Day 01/10/2018 Premier Martial Arts/Grand River CrossFit 01/10/2018 21-15-9 reps of:
DB Thrusters 35/20lbs
Box Jumps 24/20

Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs,
LVL3: RX'd
Compare to Jan 30, 2017
 5m 53s
Performed as RX
Tracey Day 01/09/2018 Premier Martial Arts/Grand River CrossFit 01/09/2018 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
Performed as RX
Tracey Day 01/02/2018 Premier Martial Arts/Grand River CrossFit 01/02/2018 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Tracey Day 01/02/2018 Premier Martial Arts/Grand River CrossFit 01/02/2018 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Tracey Day 12/27/2017 Premier Martial Arts/Grand River CrossFit 12/27/2017 Gwen
15-12-9 reps of:
Clean & Jerk
Choose a weight that you can do each set as a touch and go. You cant stop to change weight. Rest as needed between rounds.

Post time!
Scale as needed.
 3m 30s
Performed as RX
Tracey Day 12/21/2017 Premier Martial Arts/Grand River CrossFit 12/21/2017 7min AMRAP
7 thrusters 75/45lbs
7 Pull-ups
7 Burpees

Post rounds & reps!
LVL1M: light weight, mod pull-ups
LVL1: 55/25lbs, mod pull-ups
LVL2: 65/35lbs, mod pull-ups
LVL3: RX'd		 3 rounds 10 reps
Performed as RX
Tracey Day 12/20/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 18-21, 2017 Kettle Bells for Christmas
15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs

LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd		 8 rounds 36 reps
Performed as RX
Tracey Day 12/19/2017 Premier Martial Arts/Grand River CrossFit 12/19/2017 Push Press
3-3-3-3-3-3-3

Post heaviest load!
 115 lbs
Performed as RX
Tracey Day 12/18/2017 Premier Martial Arts/Grand River CrossFit 12/18/2017 10-9-8-7-6-5-4-3-2-1 Reps for time:
Push-ups
Squats

Post Time!
LVL1M: 5-1 reps
LVL1: 8-1 reps
LVL2: RX'd
LVL3: RX'd		 3m 21s
Performed as RX
Tracey Day 12/02/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 27 - Dec 2, 2017 10 rounds of:
7 Hand Release Push-ups
7 Wall Balls 20/14lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd		 7m 10s
Performed as RX
Tracey Day 12/01/2017 Premier Martial Arts/Grand River CrossFit 12/01/2017 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
Compare to Dec 27, 2016
 101 reps
Performed as RX
Tracey Day 11/29/2017 Premier Martial Arts/Grand River CrossFit 11/29/2017 10min AMRAP:
15 Box Jumps 24/20
5 Pull ups
15 DB Push Press 35/20lbs

Post total rounds & reps!
LVL1M: 6min 8 reps each, step ups 20"/16", light weight, mod pull-ups
LVL1: 8min step ups 20"/16", 25/10lbs, mod pull-ups,
LVL2: step ups, 30/15lbs, mod pull-ups
LVL3: RX'd box jumps!		 4 rounds 8 reps
Performed as RX
Tracey Day 11/28/2017 Premier Martial Arts/Grand River CrossFit 11/28/2017 Power Clean
3-3-3-3-3-3-3

Post heaviest load!
 115 lbs
Performed as RX
Tracey Day 11/27/2017 Premier Martial Arts/Grand River CrossFit 11/27/2017 For Time:
By in: 100 Double Unders
100 Air Squats 25/15lb plate hold
Cash out: 50 walking lunges

Post time!
LVL1M: 50 squats, singles
LVL1: 75 squats, double skips
LVL2:Triple skips
LVL3: RX'd 		7m 27s
Performed as RX
Tracey Day 11/25/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 20-25, 2017 For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/20lbs
10 Box Jumps 24/20

Post time!
LVL1M: 25 WB's, 20 Double Skips,15KB Swings(35lbs/20lbs),10 Lunges(25lbs/15lbs), 5 Box Jumps(20"/16")
LVL1: Triple Skips
LVL2: RX'd
LVL3: RX'd + 28"/24"		 6m 15s
Performed as RX
Tracey Day 11/24/2017 Premier Martial Arts/Grand River CrossFit 11/24/2017 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!

LVL1M:4mi, light weight
LVL1: 6min, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 213 reps
Performed as RX
Tracey Day 11/23/2017 Premier Martial Arts/Grand River CrossFit 11/23/2017 Rowing
2x1000m
2min Rest between

Post total Time!
 8m 21s
Performed as RX
Tracey Day 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 13m 06s
Performed as RX
Tracey Day 11/21/2017 Premier Martial Arts/Grand River CrossFit 11/21/2017 Box Squats
3-3-3-3-3-3-3

Post load!

 115 lbs
Performed as RX
Tracey Day 11/20/2017 Premier Martial Arts/Grand River CrossFit 11/20/2017 30-20-10 reps of
Push ups
SA DB Snatches (Alternating) 35/20lbs
V-sits

Post time!
LVL1M: 20-10 reps, light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 9m 01s
Performed as RX
Tracey Day 11/18/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 13-18, 2017 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, 95/55lbs
LVL2: 115lbs/65lbs
LVL3: RX'd		 7m 19s
Performed as RX
Tracey Day 11/17/2017 Premier Martial Arts/Grand River CrossFit 11/17/2017 21-15-9 reps of
Box Jumps 24/20
Push Press 95/65lbs

Post time!
LVL1M: 20/16" step ups, light weight
LVL1: 20/16", 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 5m 51s
Performed as RX
Tracey Day 11/15/2017 Premier Martial Arts/Grand River CrossFit 11/15/2017 4 Rounds for Time
15 Pull ups
15 Wall Balls 20/14lbs

Post time!
LVL1M: 2 rounds, mod pull ups, low target
LVL1: mod pull ups, low target
LVL2: mod pull ups
LVL3: Rx'd		 6m 05s
Workout Scaled
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