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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 02/05/2021 Premier Martial Arts/Grand River CrossFit None 525

For time:

100 80 60 40 20 Skips
50 40 30 20 10 Air Squats
25 20 15 10 5 V-Sits

40 POINTS		 15m 50s
Performed as RX
Fiona Alford 01/28/2021 Premier Martial Arts/Grand River CrossFit None "The 100 Point Workout"
contributed by Kathy G.

40 POINTS

Buy in: 1:00 plank
100 squats
100 sit-ups
100 alternating lunges
100 single skips
Cash out: 1:00 plank 		21m 04s
Performed as RX
Fiona Alford 01/27/2021 Premier Martial Arts/Grand River CrossFit None Housebound
contributed by Fiona A.

40 POINTS

5 rounds for time of:

10 weighted sit ups with odd object
20 pushups
30 air squats
40 step ups
 25m 16s
Performed as RX
Fiona Alford 01/25/2021 Premier Martial Arts/Grand River CrossFit None Anger Management - Lockdown Style
contributed by Sheryl F.

20 POINTS

No reps to count, just let it all out.

This was a heavy bag tabata workout, but could be done shadow boxing style.

Tabata 1 - upper body/punches
Tabata 2 - lower body/kicks
Tabata 3 - upper and lower body

Tabata = 8 rounds, 20 seconds work, 10 seconds rest.

1 min rest between tabatas.
 601 reps
Performed as RX
Fiona Alford 01/18/2021 Premier Martial Arts/Grand River CrossFit None Heidi 50 POINTS

(Compare to May 16, 2020)

23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 3 rounds 46 reps
Performed as RX
Fiona Alford 01/16/2021 Premier Martial Arts/Grand River CrossFit 01/15/2021 Tabatas! - 40 POINTS
8 Rounds of 20 seconds work/10 seconds rest. There is a 1:00 rest between each tabata.

Tabata 1 Squats
Tabata 2 Sit-ups
Tabata 3 Push-ups
Tabata 4 Alternating V-Sits

Score is total reps
 252 reps
Performed as RX
Fiona Alford 01/14/2021 Premier Martial Arts/Grand River CrossFit 01/14/2021 Hannah Banana Compare to April 24, 2020
20 POINTS
15min AMRAP:
10 Flutter Kicks
20 Odd-Object Ground-to-Overhead
30 Hops or single skips

Post rounds & reps!
 5 rounds 10 reps
Performed as RX
Fiona Alford 01/11/2021 Premier Martial Arts/Grand River CrossFit 01/01/2021 Friday January 1st 20 POINTS
For time:
10-20-30-40-50-40-30-20-10
Unbroken Air Squats
30 seconds Wall Sit between each set

Post time!		 18m 09s
Workout Scaled
Fiona Alford 12/23/2020 Premier Martial Arts/Grand River CrossFit 12/23/2020 10min AMRAP:
5 Deadlifts 185/135lbs
7 HR Push-ups
9 Wall Balls 20/14lbs

Post rounds and reps!
 5 rounds 12 reps
Performed as RX
Fiona Alford 12/04/2020 Premier Martial Arts/Grand River CrossFit 12/04/2020 Back Squat
7-7-5-5-3-3-1

Post load!
 205 lbs
Performed as RX
Fiona Alford 10/07/2020 Premier Martial Arts/Grand River CrossFit 10/07/2020 Push Jerk

3-3-3-3-3-3-3

Post load!
 105 lbs
Performed as RX
Fiona Alford 09/16/2020 Premier Martial Arts/Grand River CrossFit None "Sucker Punch"
21-18-15-12-9 reps of:
Thrusters 75/45lbs
KB Swings 50/35lbs

Post time!
Compare to Sept 21, 2019		 12m 47s
Performed as RX
Fiona Alford 09/14/2020 Premier Martial Arts/Grand River CrossFit 09/14/2020 10min AMRAP:
5 Front Squats 95/65lbs (start from floor)
10 Toes to bar

Post time!
Compare to Sept. 23, 2019		 7 rounds 12 reps
Workout Scaled
Fiona Alford 09/11/2020 Premier Martial Arts/Grand River CrossFit 09/11/2020 Deadlift
2-2-2-2-2-2-2-2-2-2
2x10 @40% of 2 rep

Post heaviest load!
 265 lbs
Performed as RX
Fiona Alford 09/04/2020 Premier Martial Arts/Grand River CrossFit 09/04/2020 For Time
Buy in: 25 Wall Balls 20/14lbs
followed by:
21-15-9 reps of
Kettle Bell Swings
V-sits
Box Jumps 24"/20"
Cash out: 25 Wall Balls 20/14lbs

Post time!		 14m 32s
Workout Scaled
Fiona Alford 09/02/2020 Premier Martial Arts/Grand River CrossFit 09/02/2020 Front Squat
5-5-5 @ 70% 1RM
3-3-3 @ 80% 1RM
2-2-2 @ 90% 1RM
2x10 @ 50% 1RM

Post total volume!		 3,345 lbs
Performed as RX
Fiona Alford 08/28/2020 Premier Martial Arts/Grand River CrossFit 08/28/2020 12min AMRAP:
3 Deadlifts 95/65lbs
3 Hang Cleans 95/65lbs
3 Front Squats 95/65lbs
3 Shoulder to Overhead 95/65lbs

Post total rounds & reps!
 14 rounds 3 reps
Performed as RX
Fiona Alford 08/26/2020 Premier Martial Arts/Grand River CrossFit 08/26/2020 8 Rounds for time:
5 Overhead Squats 65/45lbs
20 Double Unders

Post time!
Compare to November 2, 2018

 8m 06s
Workout Scaled
Fiona Alford 08/17/2020 Premier Martial Arts/Grand River CrossFit 08/17/2020 15-12-9 reps for time of:
Deadlifts 185/135lbs
Over-and-back Lateral Bar Burpees

Post time!
 8m 37s
Performed as RX
Fiona Alford 08/07/2020 Premier Martial Arts/Grand River CrossFit 08/07/2020 Run or Row
4 x 800m
3min Rest between

Post fastest interval!
 4m 00s
Performed as RX
Fiona Alford 07/30/2020 Premier Martial Arts/Grand River CrossFit None Push Press
5-5-5-5-5

Dumbell Walking Lunges
10-10-10

Post Push Press Load!		 85 lbs
Performed as RX
Fiona Alford 07/27/2020 Premier Martial Arts/Grand River CrossFit 07/27/2020 5 rounds for Time
6 Sumo-deadlift Highpull 55/75lbs
8 Air Squats
10 Push-ups

Post time!
 5m 44s
Performed as RX
Fiona Alford 05/16/2020 Premier Martial Arts/Grand River CrossFit Heidi Heidi
23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 3 rounds 68 reps
Performed as RX
Fiona Alford 05/11/2020 Premier Martial Arts/Grand River CrossFit 05/11/2020 Macho Taco
5 x 3min AMRAPs:
60 Hops/Skips/Double Unders
20 Jumping Lunges
Max Rounds of Odd Object Macho Man

Rest 1 Minute Between Rounds

1 Round of Macho Man = 3 odd object Cleans + 3 Front squats + 3 Shoulder to Overhead
Post total reps!		 595 reps
Performed as RX
Fiona Alford 05/01/2020 Premier Martial Arts/Grand River CrossFit 05/01/2020 15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!
 7 rounds 0 reps
Workout Scaled
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