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Athlete	Date	Location	Workout Name	Description	Results
Tracey Day	09/18/2017	Premier Martial Arts/Grand River CrossFit	09/18/2017	21-15-9 reps of Front Squats 115/85lbs Weighted Sit-ups 20/14lbs med balls Post time! LVL1M: 15-9 reps, light weight, sit-ups LVL1: 95/65lbs LVL2: 105/75lbs LVL3: RX'd	4m 01s Performed as RX
Tracey Day	09/16/2017	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Sept 11-16, 2017	8 Rounds of: 2min Intervals of: 250m Row 10 Deadlifts @ BW Sit-ups (Get as many sit-ups as you can before the 2min is up) 30 sec break between rounds. Score is the total number of sit-ups performed over 8 rounds. LVL1M: 4 rounds, 1/2 BW LVL1: 6 rounds, 3/4 BW LVL2: RX'd LVL3: Rx'd plus 10lbs	18 reps Performed as RX
Tracey Day	09/13/2017	Premier Martial Arts/Grand River CrossFit	09/13/2017	4 rounds 6 Hang Power cleans 95/65lbs 6 Front Squats 95/65lbs 12 V-sits Post time! LVL1M: 2 rounds, light weight, sit ups LVL1: 3 rounds, 75/45lbs LVL2: 85/55lbs LVL3: Rxd	3m 33s Performed as RX
Tracey Day	09/12/2017	Premier Martial Arts/Grand River CrossFit	09/12/2017	Strict Shoulder Press 5-5-3-3-1 Post heaviest load!	90bs lbs Performed as RX
Tracey Day	09/09/2017	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Sept 5-9, 2017	Baby Filthy Fifty For time: 50 box jumps, 24/20 50 kettlebell swings, 50/35lbs 50 knees-to-elbows 50 wall-ball shots, 20/14lbs 50 burpees Post time! Scale as needed.	19m 21s Workout Scaled
Tracey Day	09/07/2017	Premier Martial Arts/Grand River CrossFit	09/07/2017	3 rounds of: 1min Max Calorie Row 1min Max Box Jumps 24/20 1min Max KB Swings 50/35lbs 1min Rest Post total reps added together. LVL1M: 2 rounds, 20/16, light weight LVL1: 35/20lbs LVL2: RX'd LVL3: 28/24 Compare to Sept 16, 2013	176 reps Performed as RX
Tracey Day	08/30/2017	Premier Martial Arts/Grand River CrossFit	08/30/2017	7min AMRAP 8 V-sits 4 Hang Power Snatch 75/45lbs Post rounds & reps! LVL1M: sit-ups, light weight LVL1: sit-ups, 55/25lbs LVL2: 65/35lbs LVL3: Rx'd	12 rounds 0 reps Performed as RX
Tracey Day	08/29/2017	Premier Martial Arts/Grand River CrossFit	08/29/2017	Overhead Squat 5-5-5-5-5 Post heaviest load!	85 lbs Performed as RX
Tracey Day	08/28/2017	Premier Martial Arts/Grand River CrossFit	08/28/2017	5 rounds for Time: 3 Ground to Overhead 115/75lbs 6 toes to bar 9 Push ups Post time! LVL1M: 3 rounds, light weight HKR LVL1: 4 rounds, 95/55lbs, HKR LVL2: 105/65lbs, K2C LVL3: Rx'd	6m 57s Performed as RX
Tracey Day	08/26/2017	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Aug 21-26, 2017	10 rounds of: 5 pull-ups 5 push-ups 5 rounds of: 10 V-sits 10 Bent Rows 65/45 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. Compare to August 29, 2015	21m 37s Workout Scaled
Tracey Day	08/15/2017	Premier Martial Arts/Grand River CrossFit	08/15/2017	Vacation Chipper For time: 50 Jumping Jacks 50 Push ups 50 Tuck jumps 50 sit ups 50 Squats 50 Jumping Jacks Post time! Scale as needed.	9m 08s Performed as RX
Tracey Day	08/12/2017	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Aug 7-12, 2017	Dallas 5 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155/105lbs 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40/25lbs dumbbell Then, 5 minutes of: 7 snatches, 75/45lbs. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations. Post Total Reps!	280 reps Performed as RX
Tracey Day	08/09/2017	Premier Martial Arts/Grand River CrossFit	08/09/2017	For Time: 100 Kettle Bell Swings 50/35lbs Every minute on the minute do 10 Push ups Post time: LVL1M: 50 KB swings, light weight LVL1: 75 Kb swings, 40/25lbs, LVL2: 45/30lbs LVL3: RX'd	4m 28s Performed as RX
Tracey Day	08/07/2017	Premier Martial Arts/Grand River CrossFit	08/07/2017	10min EMOM 3 Power cleans 135/85lbs 2 Burpees Post rounds! Perfect score is 10 LVL1M: 6min, light weight LVL1: 8min, 95/65lbs LVL2: 115/75lbs LVL3: RX'd	10 rounds 0 reps Performed as RX
Tracey Day	08/04/2017	Premier Martial Arts/Grand River CrossFit	Challenge of the Week July 31-Aug 4, 2017	4 rounds for time: 6 Hang Power cleans 95/65lbs 8 Front Rack walking lunges 95/65lbs Post time! Scale as needed.	1m 46s Performed as RX
Tracey Day	08/03/2017	Premier Martial Arts/Grand River CrossFit	08/03/2017	Run or Row 6x200m 1min Rest between. Post fastest interval! Scale as needed.	0m 41s Performed as RX
Tracey Day	08/02/2017	Premier Martial Arts/Grand River CrossFit	08/02/2017	3 rounds 15 DB snatch left arm 35/20lbs 15 v-sits 15 DB snatch right arm 35/20lbs Post time! LVL1M: 2 rounds, light weight, sit-ups LVL1: 25/10lbs, LVL2: 30/15lbs LVL3: RX'd	4m 21s Performed as RX
Tracey Day	08/01/2017	Premier Martial Arts/Grand River CrossFit	08/01/2017	Clean & Jerk 3-3-3-3-3-3-3 Post heaviest load! Scale as needed.	105 lbs Performed as RX
Tracey Day	07/31/2017	Premier Martial Arts/Grand River CrossFit	07/31/2017	10min AMRAP 7 DB Thrusters 35/20lbs 21 Double Unders Post rounds & reps! LVL1M: 5min, light weight, singles LVL1: 8min, 25/10lbs, double skips LVL2: 30/15lbs, triple skips LVL3: Rx'd	9 rounds 7 reps Performed as RX
Tracey Day	07/29/2017	Premier Martial Arts/Grand River CrossFit	Challenge of the Week July 24-29, 2017	Canadian Bacon 30 rounds for time: 5 Pull-ups 5 Push-ups 5 Squats Post time! Scale as needed.	19m 24s Workout Scaled
Tracey Day	07/26/2017	Premier Martial Arts/Grand River CrossFit	07/26/2017	3 rounds for reps of: 1 minute of box jumps, 24/20" 1 minute of wall balls, 20/14lbs 1 minute of rowing for Calories Rest 1 minute Post total reps & calories added together! Scale as needed.	155 reps Performed as RX
Tracey Day	07/24/2017	Premier Martial Arts/Grand River CrossFit	07/24/2017	4 rounds for time of: 20 Sit ups 15 Front Squats 95/65lbs 10 Push Press 95/65lbs Post time! LVL1M: 2 rounds, light weight LVL1: 3 rounds, 75/45lbs LVL2: 85/55lbs LVL3: RX'd	7m 34s Performed as RX
Tracey Day	07/21/2017	Premier Martial Arts/Grand River CrossFit	07/21/2017	5 rounds for time: 10 SDHP 75/55lbs 5 Pull-ups Post time! LVL1M: light weight, mod pull-ups LVL1: 55/35lbs, mod pull-ups LVL2: 65/45lbs, mod pull-ups LVL3: RX'd	6m 19s Performed as RX
Tracey Day	07/19/2017	Premier Martial Arts/Grand River CrossFit	07/19/2017	4 rounds for time: 30 Double Unders 10 Dumbbell Push Press 35/20lbs 5 Deadlifts @ 185/135lbs LVL1M: 2 rounds, single skips, light weight on all. LVL1: 3 rounds, double skips, 25/15lbs, 155/115lbs LVL2: Triple skips LVL3: RX'd	5m 32s Performed as RX
Tracey Day	07/17/2017	Premier Martial Arts/Grand River CrossFit	07/17/2017	6 rounds 7 Knees to Elbows 7 KB Swings 50/35lbs Post time! LVL1M: 4 rounds, HKR, light weight LVL1: HKR, 40/25lbs LVL2: HKR, 45/30lbs LVL3: RX'd	5m 27s Performed as RX

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