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Athlete Date Sort Location Workout Name Description Results
Tracey Day 07/15/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 10-17, 2017 10min AMRAP:
10 Box Jumps 24/20
8 Toes to Bar
6 Front Squats 95/65lbs

Post rounds and reps!
LVL1M: 6min, 20"/16" step ups,Hkr, light weight
LVL1: 8min, 20/16", Hkr, 75/45lbs
LVL2: K2C, 85/55lbs
LVL3: RX'd		 5 rounds 4 reps
Performed as RX
Tracey Day 07/14/2017 Premier Martial Arts/Grand River CrossFit 07/14/2017 21-15-9
DB Hang Squat Cleans 35/20lbs
Tire Jump
400m Run

Post time!
LVL1M: light weight, step ups, 200m
LVL1: 25/10lbs, step ups
LVL2: 30/15lbs
LVL3: RX'd		 11m 18s
Performed as RX
Tracey Day 07/10/2017 Premier Martial Arts/Grand River CrossFit 07/10/2017 6min EMOM
Minutes 1-3 3 Power Snatch 105/75lbs
Minutes 4-6 Clean & Jerks 105/75lbs

For the first 3 rounds do Power Snatch. For the last 3 rounds do clean & jerk.

Post total rounds. Perfect score is 6.
Scale as needed.		 6 rounds 0 reps
Performed as RX
Tracey Day 07/05/2017 Premier Martial Arts/Grand River CrossFit 07/05/2017 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
Compare to July 31, 2015
 3m 10s
Workout Scaled
Tracey Day 06/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 26-29, 2017 4 Rounds for Time of:
400m Run
50 Squats

Post time!
LVL1M: 2 rounds
LVL1: 3 Rounds
LVL2: RX'd
LVL3: RX'd		 13m 10s
Performed as RX
Tracey Day 06/28/2017 Premier Martial Arts/Grand River CrossFit 06/28/2017 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 95/65lbs
Push-ups

Post time!
LVL1M: 5-1 reps, light weight
LVL1: 8-1 reps, 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd 		4m 49s
Performed as RX
Tracey Day 06/27/2017 Premier Martial Arts/Grand River CrossFit 06/27/2016 Floor Press
5-5-3-3-1
Followed by:
2 x 10 @ 50% 1rep

Post heaviest load!
 112 lbs
Performed as RX
Tracey Day 06/27/2017 Premier Martial Arts/Grand River CrossFit 06/27/2016 Floor Press
5-5-3-3-1
Followed by:
2 x 10 @ 50% 1rep

Post heaviest load!
 112 lbs
Performed as RX
Tracey Day 06/26/2017 Premier Martial Arts/Grand River CrossFit 06/26/2017 For time:
21 - 15 - 9
Row for Calories
Kettlebell Swings 50/35lbs
Lateral Burpees over Rower

Post time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 8m 59s
Performed as RX
Tracey Day 06/24/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 19-24, 2017 3 rounds for time of:
Row 250 meters
12 reps squat snatches, 65/45lbs
21 push-ups

Post time!
Scale as needed.
 11m 43s
Performed as RX
Tracey Day 06/22/2017 Premier Martial Arts/Grand River CrossFit 06/22/2017 Run or Row
3x1000m (1km)
4min rest between

Post total time including breaks!

 22m 43s
Performed as RX
Tracey Day 06/21/2017 Premier Martial Arts/Grand River CrossFit 06/21/2017 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		 9m 01s
Performed as RX
Tracey Day 06/20/2017 Premier Martial Arts/Grand River CrossFit 06/20/2017 Deadlift
5-5-3-3-1

Post heaviest load!
 305 lbs
Performed as RX
Tracey Day 06/19/2017 Premier Martial Arts/Grand River CrossFit 06/19/2017 EMOM for 10min
4 sumo deadlift high pulls, 75/55lbs
8 push-ups
12 mountain climbers

Post total rounds. Perfect score is 10!
LVL1M; 6min, light weight
LVL1: 8min, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 10 rounds 0 reps
Performed as RX
Tracey Day 06/14/2017 Premier Martial Arts/Grand River CrossFit 06/14/2017 "Surfer on Acid"
3RFT:
400m Run
21 Burpees

Post time!
Scale as needed.

 12m 10s
Performed as RX
Tracey Day 06/13/2017 Premier Martial Arts/Grand River CrossFit 06/13/2017 Split Jerk
5-5-3-3-1

Post heaviest load!
 100 lbs
Performed as RX
Tracey Day 06/12/2017 Premier Martial Arts/Grand River CrossFit 06/12/2017 3 Rounds for time:
15 Calorie Row
10 Box Jumps 24"/20"
5 Power Cleans 115/85lbs

Post time!
LVL1M: 20"/16", light weight
LVL1: 20"/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 6m 34s
Performed as RX
Tracey Day 06/07/2017 Premier Martial Arts/Grand River CrossFit 06/07/2017 21 Thrusters 95/65lbs
21 KB Swings 50/35lbs
15 Thrusters
15 KB Swings
9 Thrusters
9 KB Swings

Post time!
Scale as needed.		 5m 05s
Performed as RX
Tracey Day 06/05/2017 Premier Martial Arts/Grand River CrossFit 06/05/2017 8min AMRAP
7 clean and jerks 95/65lbs
15 double-unders

Post rounds and reps!
LVL1M: 5min, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 6 rounds 7 reps
Performed as RX
Tracey Day 06/03/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 29-June 3, 2017 EMOMx16min:
A) 12 DB Offset walking Lunges 50/35lbs
B) 12 Deficit Push-ups 12" Box
C) 12 DB Offset Box Step-Ups 50/35lbs 12 Box
D) 50s Plank Hold (elbows)

Perfect score is 16. Post total rounds!
Scale as needed.		 16 rounds 0 reps
Performed as RX
Tracey Day 05/31/2017 Premier Martial Arts/Grand River CrossFit 05/31/2017 3 Rounds for Time of:
20 Deadlifts @ of Body Weight
20 Burpees

Post time!
LVL1M: light weight
LVL1: 60% BW
LVL2: 70% BW
LVL3: RX'd
 12m 34s
Performed as RX
Tracey Day 05/30/2017 Premier Martial Arts/Grand River CrossFit 05/30/2017 Power Cleans
5-5-3-3-1

Post heaviest load!
 120 lbs
Performed as RX
Tracey Day 05/29/2017 Premier Martial Arts/Grand River CrossFit 05/29/2017 5 rounds for time:
15 Calorie row
10 Box Jumps 24/20"
5 Floor Press 115/85

Post time!
LVL1M: 3 rounds, 20"16", light weight
LVL1: 4 rounds, 20/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 11m 08s
Performed as RX
Tracey Day 05/26/2017 Premier Martial Arts/Grand River CrossFit 05/26/2017 For time:
20 Burpees over Barbell
15 Calorie Row
15 Power Snatch 75/45lbs
15 Calorie Row
15 Power Snatch 75/45
15 Calorie Row
20 Burpees over Barbell

Post time!
Scale as needed.		 9m 55s
Performed as RX
Tracey Day 05/24/2017 Premier Martial Arts/Grand River CrossFit 05/24/2017 5 rounds
10 sumo deadlift high pulls, 75/55lbs
10 front squats, 75/55lbs
30 double-unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd
 9m 53s
Performed as RX
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