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Athlete Date Sort Location Workout Name Description Results
Tracey Day 11/14/2017 Premier Martial Arts/Grand River CrossFit 11/14/2017 3 Position Clean
2-2-2-2-2-2-2
1 rep = 1 power clean, 1 clean from knees, 1 clean from high hang.

Power heaviest load!
 95 lbs
Performed as RX
Tracey Day 11/11/2017 Premier Martial Arts/Grand River CrossFit 11/11/2017 D-Day Remembrance WOD
For time:
1944m Row
6 rounds of:
30 Burpess
30 sit-ups
30 double unders
30 Walking lunges
Time Cap: 50min

Post time!
Scale as needed.		 50m 57s
Performed as RX
Tracey Day 11/08/2017 Premier Martial Arts/Grand River CrossFit 11/08/2017 10min AMRAP:
5 Squat Cleans 95/65lbs
7 Push Jerks 95/65
9 Sit-ups

Post total rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 8 rounds 9 reps
Performed as RX
Tracey Day 11/07/2017 Premier Martial Arts/Grand River CrossFit 11/07/2017 Overhead Squat
5-5-5-5-5

Post heaviest load!
 80 lbs
Performed as RX
Tracey Day 11/06/2017 Premier Martial Arts/Grand River CrossFit 11/06/2017 3 rounds
1min at each station. Rest 1min after each round
Single arm dumbbell snatch (alt arms) 35/20lbs
Wall Balls 20/15lbs
Pull-ups

Score = total number of reps added together.

LVL1M: 25/10lbs, low targets, mod. Pull-ups
LVL1: 30/15lbs, low targets, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 169 reps
Performed as RX
Tracey Day 11/03/2017 Premier Martial Arts/Grand River CrossFit 11/03/2017 3 rounds for time
20 Front Rack Lunges 95/65lbs
20 Air Squats
20/15 Calorie Row

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 7m 33s
Performed as RX
Tracey Day 11/01/2017 Premier Martial Arts/Grand River CrossFit 11/01/2017 6min AMRAP of:
35 Double Unders
7 V-sits
7 Push Press 95/65lbs

Post total rounds & reps!
LVL1M: single skips,sit-ups, light weight
LVL1: doubles, 75/45lbs
LVL2: triples, 85/55lbs
LVL3: Rx'd		 4 rounds 5 reps
Performed as RX
Tracey Day 10/30/2017 Premier Martial Arts/Grand River CrossFit 10/30/2017 5 rounds for time
5 Power Snatch 95/65lbs
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds light weight, 20"/16"
LVL1: 4 rounds, 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL 3: RX'd		 4m 04s
Workout Scaled
Tracey Day 10/28/2017 Premier Martial Arts/Grand River CrossFit 10/28/2017 WTF
For Time:
1mile Run
10 Pull ups
10 Box Jumps 24/20
10 Front Squats 95/65
10 Bent Rows 95/65
10 Goblet Squats (KB) 50/35
10 Hang Cleans 95/65
10 Wall Balls 20/14
10 Thrusters 95/65
10 Push ups
10 Double unders
1mile run

40min Timecap!

Post time!
Scale as needed.		 24m 06s
Performed as RX
Tracey Day 10/25/2017 Premier Martial Arts/Grand River CrossFit 10/25/2017 12min AMRAP:
8 Hang Power Cleans 95/65
8 Front Squats 95/65lbs
8 Bar Facing Burpees
8 Pull-ups

Post rounds & reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: Rx'd		 3 rounds 24 reps
Performed as RX
Tracey Day 10/24/2017 Premier Martial Arts/Grand River CrossFit 10/24/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 85 lbs
Performed as RX
Tracey Day 10/23/2017 Premier Martial Arts/Grand River CrossFit 10/23/2017 15min AMRAP:
5 Burpees
10 Squats 20/14lbs med ball
5 Burpees
10 Sit ups 20/14lbs med ball
5 Burpees
10 Overhead walking Lunges 20/14lb med ball

Post total rounds & reps!
LVL1M: 10min, no med ball
LVL1: 12min, 14/10lbs
LVL2: Rx'd
LVL3: Rx'd		 5 rounds 24 reps
Performed as RX
Tracey Day 10/21/2017 Premier Martial Arts/Grand River CrossFit 10/21/2017 Freestyle Fran
For time:
45 reps each of
Thrusters 95/65
Pull-ups

Partition reps any way you want
Post time!
Compare to Oct 28, 2016
 13m 57s
Performed as RX
Tracey Day 10/20/2017 Premier Martial Arts/Grand River CrossFit 10/20/2017 For time:
25 Wall Balls 20/14lbs
15 Power Cleans 95/65lbs
25 Wall Balls
10 Power Cleans 105/75lbs
25 Wall Balls
5 Power Cleans 115/85lbs

Post time!
Scale as needed.		 5m 58s
Performed as RX
Tracey Day 10/17/2017 Premier Martial Arts/Grand River CrossFit 10/17/2017 Deadlift
5-5-3-3-1

Post heaviest load.
 235 lbs
Performed as RX
Tracey Day 10/16/2017 Premier Martial Arts/Grand River CrossFit 10/16/2017 7min AMRAP
5 Burpees
5 Sumo Deadlifts 75/55lbs
5 Push Press 75/55lbs

Post rounds & reps.
LVL1M: 3 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 7 rounds 14 reps
Performed as RX
Tracey Day 10/10/2017 Premier Martial Arts/Grand River CrossFit 10/10/2017 3 rounds for time:
10 Pull-ups
15 KB Swings 50/35lbs
20 Push-ups

Post time!
LVL1M: mod. pull ups, light weight
LVL1: mod pull ups, 40/25lbs
LVL2: mod pull-ups, 45/30lbs
LVL 3: Rx'd		 8m 52s
Performed as RX
Tracey Day 10/06/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 2-6, 2017 6 2min rounds of:
Calorie Row 20/15
Max Clean & Jerk 115/85lbs
1min rest between

Post total reps! Calories and reps added together.
Scale as needed.
 130 reps
Performed as RX
Tracey Day 10/04/2017 Premier Martial Arts/Grand River CrossFit 10/04/2017 3 rounds for time:
20 sit ups
15 Burpees
10 SDHP 75/55lbs

Post time!
LVL1M: light weight, 10reps each
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: Rx'd		 6m 34s
Performed as RX
Tracey Day 10/03/2017 Premier Martial Arts/Grand River CrossFit 10/03/2017 Back Squat
10-5-3-1-1-1-3-5-10

Post heaviest load!
 165 lbs
Performed as RX
Tracey Day 10/02/2017 Premier Martial Arts/Grand River CrossFit 10/02/2017 8min AMRAP
3 Power Cleans 115/85lbs
6 Push-ups
9 KB Swings 50/35lbs

Post total rounds & reps

LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs, 40/25lbs
LVL2: 105/75lbs, 45/30lbs
LVL3: RX'd
Compare to Oct 21, 2016
 9 rounds 4 reps
Performed as RX
Tracey Day 09/30/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 25-30, 2017 8min Timecap
5 rep Power Clean
75/45lbs
85/55lbs
95/65lbs
105/75lbs
115/85lbs
125/95lbs
130/100lbs
135/105lbs.add 5lbs each set.

Post total reps!
Scale as needed.
 40 reps
Performed as RX
Tracey Day 09/25/2017 Premier Martial Arts/Grand River CrossFit 09/25/2017 4 Rounds for time:
500m Row
15 Floor Press 105/65lbs
20min Time Cap!

Post time!
LVL1M: 2 rounds, 250m row, light weight
LVL1: 3 rounds, 95/55lbs
LVL2: RX'd
LVL3: Rxd + 115/75lbs
 14m 15s
Performed as RX
Tracey Day 09/23/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 18-23, 2017 10min Timecap:
35 Deadlifts 225/155lbs
35 Shoulder to Overhead 95/65lbs
35 Cal Row
Max Rep Sit-ups

Post total reps!
Scale as needed.		 175 reps
Performed as RX
Tracey Day 09/20/2017 Premier Martial Arts/Grand River CrossFit 09/20/2017 Annie
50-40-30-20-10 reps of:
Double Unders
Sit ups

Post time!
Scale as needed.
 8m 30s
Performed as RX
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