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Athlete Date Sort Location Workout Name Description Results
Tracey Day 05/23/2017 Premier Martial Arts/Grand River CrossFit 05/23/2017 2 x AMRAP in 6:00, rest 2:00 in between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
LVL1M: light weight, sit-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 222 reps
Performed as RX
Tracey Day 05/15/2017 Premier Martial Arts/Grand River CrossFit 05/15/2017 3 rounds for time
6 pull-ups
12 dumbbell snatches (switch hands each snatch and reset each rep) 50/35lbs
30 double-unders		 7m 39s
Performed as RX
Tracey Day 05/10/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 8-11, 2017 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post rounds & reps!
Scale as needed.
 4 rounds 1 reps
Performed as RX
Tracey Day 05/08/2017 Premier Martial Arts/Grand River CrossFit 05/08/2017 6-9-12-9-6 reps of:
Bar Facing Burpees
Front Squats 115/75lbs
Pull-ups

Post time!
LVL1: 6-9-12 reps. light weight, mod pull-ups
LVL1: 95/55lbs, mod pull-ups
LVL2: 105/65lbs, mod pull-ups
LVL3: Rx'd
 17m 14s
Performed as RX
Tracey Day 05/06/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 1 -6, 2017 3 rounds For Time
1 round of Cindy(5 pull-ups, 10 push ups, 15 squats)
15 Calorie Row
3 Clean & Jerks 135/95lbs
2min Rest

Post time!
Scale as needed.		 12m 24s
Performed as RX
Tracey Day 05/05/2017 Premier Martial Arts/Grand River CrossFit 05/05/2017 5 rounds
5 power cleans, 115/85lbs
10 box jump-overs, 24/20
rest 1:00

Post time including breaks!
LVL1M: 3 rounds, light weight, 20"/16"
LVL1: 95/65lbs, 20"/16"
LVL2: 105/75lbs
LVL3: RX'd
 8m 55s
Performed as RX
Tracey Day 05/03/2017 Premier Martial Arts/Grand River CrossFit 05/03/2017 3 Rounds for Time:
400m Run
20 Wall Balls
20 Sit-ups

Post time!
LVL1M: 2 rounds, 200m runs
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 10m 19s
Performed as RX
Tracey Day 05/02/2017 Premier Martial Arts/Grand River CrossFit 05/02/2017 Squat Clean
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Tracey Day 05/02/2017 Premier Martial Arts/Grand River CrossFit 05/02/2017 Squat Clean
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Tracey Day 05/01/2017 Premier Martial Arts/Grand River CrossFit 05/01/2017 10min AMRAP:
6 Hang Power Snatch 65/45lbs
6 Burpees
6 Push Press 65/45lbs

Post rounds & reps!
LVL1M: light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 7 rounds 9 reps
Performed as RX
Tracey Day 04/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 24-29, 2017 For time:
Power Clean
Accumulate 5000lbs(men), 3000lbs(women)
Pick your load and get to the goal weight as
quickly as possible. You can't change weight after
starting!
Post time! Post load and reps on Whiteboard.

LVL1M: 2000lbs men, 1000lbs women
LVL1: 3000lbs men, 1500lbs women
LVL2: RX'd
LVL3: RX'd		 3m 13s
Performed as RX
Tracey Day 04/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 24-29, 2017 For time:
Power Clean
Accumulate 5000lbs(men), 3000lbs(women)
Pick your load and get to the goal weight as
quickly as possible. You can't change weight after
starting!
Post time! Post load and reps on Whiteboard.

LVL1M: 2000lbs men, 1000lbs women
LVL1: 3000lbs men, 1500lbs women
LVL2: RX'd
LVL3: RX'd		 2m 26s
Performed as RX
Tracey Day 04/28/2017 Premier Martial Arts/Grand River CrossFit 04/28/2017 5 rounds of:
8 Floor press 95lbs/65lbs
250m row

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 7m 44s
Performed as RX
Tracey Day 04/27/2017 Premier Martial Arts/Grand River CrossFit 04/27/2017 Run or Row for time
800m
3min rest
800m
3min rest
400m
1min rest
400m

Post total time including breaks!
 17m 44s
Performed as RX
Tracey Day 04/26/2017 Premier Martial Arts/Grand River CrossFit 04/26/2017 4 rounds for time.
21 Calorie Row
15 Wallballs 20/14
9 Deadlifts 185/135

Post time!
LVL1M: light weight
LVL1: 135/85lbs
LVL2: 155/115lbs
LVL3: RX'd		 11m 59s
Performed as RX
Tracey Day 04/25/2017 Premier Martial Arts/Grand River CrossFit 04/25/2017 Front Squat
5-5-3-3-1 reps

Post heaviest load!
 175 lbs
Performed as RX
Tracey Day 04/24/2017 Premier Martial Arts/Grand River CrossFit 04/24/2017 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
8 Burpees over bar

Post time!
LVL1M: Light weight, push-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 7m 35s
Performed as RX
Tracey Day 04/22/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 17-22, 2017 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

LVL1M: 10 reps each, 55/35lbs, 20/16 step ups, asst. pull-ups
LVL1: 15 reps each, asst. pull-ups, 20/16 box jumps
LVL2: asst. pull-ups
LVL3: RX'd		 14m 00s
Performed as RX
Tracey Day 04/20/2017 Premier Martial Arts/Grand River CrossFit 04/20/2017 Run or Row
3km/3000m

Post time!
 16m 30s
Performed as RX
Tracey Day 04/19/2017 Premier Martial Arts/Grand River CrossFit 04/19/2017 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Pull-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod. pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 5 rounds 23 reps
Performed as RX
Tracey Day 04/18/2017 Premier Martial Arts/Grand River CrossFit 04/18/2017 Power Cleans
2-2-2-2-2-2-2-2-2-2

Post heaviest load!		 120 lbs
Performed as RX
Tracey Day 04/17/2017 Premier Martial Arts/Grand River CrossFit 04/17/2017 30-20-10 reps for time of:
35/20lbs. dumbbell thrusters
Toes-to-bars

Post time1
LVL1M: 15-10-5 reps, light weight, hkr
LVL1: 25/10lbs, HKR
LVL2: 30/15lbs, K2C
LVL3: RX'd		 10m 16s
Performed as RX
Tracey Day 04/12/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 10-15, 2017 4 rounds for time
20 Overhead walking lunges 45/25lbs
10 Hang squat clean 95/65lbs

Post Time!
LVL1M: light weight
LVL1: 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: Rx'd
 6m 03s
Workout Scaled
Tracey Day 04/11/2017 Premier Martial Arts/Grand River CrossFit 04/11/2017 Push Jerk
3-3-3-3-3-3-3
Followed by 2x10 @ 50% of 3R

Post heaviest load!
 110 lbs
Performed as RX
Tracey Day 04/10/2017 Premier Martial Arts/Grand River CrossFit 04/10/2017 7 Rounds for Time:
10 Deadlifts @ 135/95
10 V-Sits

Post time!
LVL1M: 4 rounds, light weight, sit-ups
LVL1: 115/75lbs, sit-ups
LVL2: 125/85lbs
LVL3: RX'd		 4m 33s
Performed as RX
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