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Athlete Date Location Workout Name DescriptionSort Results
Tracey Day 04/22/2015 Premier Martial Arts/Grand River CrossFit 04/22/2015 10 rounds of:
7 Burpees
7 Knees to elbows

Post time!
LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd 		10m 47s
Workout Scaled
Tracey Day 12/05/2015 Premier Martial Arts/Grand River CrossFit 12/05/2015 "Anna"
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd		 7 rounds 16 reps
Performed as RX
Tracey Day 11/26/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 21-26 #2 "Hope"
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24" box
75/55 pound Thruster
Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 254 reps
Workout Scaled
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 07/05/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #2 "The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press		 44 rounds 0 reps
Performed as RX
Tracey Day 07/05/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #2 "The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press		 44 rounds 0 reps
Performed as RX
Tracey Day 07/26/2014 Premier Martial Arts/Grand River CrossFit Prize WOD for the Week July 21-26, 2014 "The Ghost"
6 rounds of:
1 minute calorie row
1 minute burpees
1 minute double unders
1 minute rest

Post total reps for all added together.
LVL1M: 30 sec each, single skips
LVL1: 45 sec each,
LVL2: RX'd
LVL3: RX'd		 385 reps
Workout Scaled
Tracey Day 03/31/2017 Premier Martial Arts/Grand River CrossFit 03/31/2017 .7min AMRAP of:
10 Power Cleans 115/75lbs
20 Push-ups (hand release)

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 3 rounds 21 reps
Performed as RX
Tracey Day 03/02/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees

12min Time Cap!

If not finished in 12min post reps in Comments.		 8m 43s
Workout Scaled
Tracey Day 03/21/2016 Premier Martial Arts/Grand River CrossFit 03/21/2016 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 20, 2013

Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd		 6m 50s
Workout Scaled
Tracey Day 03/03/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 26-Mar 3, 2018 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpees

Post time!
LVL1M: light weight, mod. pull-ups,
LVL1: 50%BW, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 8m 45s
Workout Scaled
Tracey Day 11/18/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 13-18, 2017 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, 95/55lbs
LVL2: 115lbs/65lbs
LVL3: RX'd		 7m 19s
Performed as RX
Tracey Day 04/01/2017 Premier Martial Arts/Grand River CrossFit CrossFit Open 17.5 10 rounds for time of:
9 thrusters 95/65lbs
35 double-unders

Post Time!
Scale as needed.		 21m 52s
Performed as RX
Tracey Day 01/07/2016 Premier Martial Arts/Grand River CrossFit Partner WOD#4 10 Rounds for Time:
5 Burpees
10 Sit-ups
Each partner must complete 10 rounds before timer stops. Only one partner moving at a time.

Post time!
 11m 21s
Performed as RX
Tracey Day 08/09/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 5-9, 2014 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 GHD sit-ups
10 back extentions

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 for this one!		 19m 58s
Workout Scaled
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 02/03/2018 Premier Martial Arts/Grand River CrossFit 02/03/2018 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 Aug 29, 2015
 24m 36s
Performed as RX
Tracey Day 08/29/2015 Premier Martial Arts/Grand River CrossFit Prize WOD Aug 24-29, 2015 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 9, 2014
 15m 58s
Workout Scaled
Tracey Day 04/01/2016 Premier Martial Arts/Grand River CrossFit 04/01/2016 10 rounds of:
7 Burpees
7 Knees to elbows

Post time!
LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd		 14m 42s
Performed as RX
Tracey Day 12/02/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 27 - Dec 2, 2017 10 rounds of:
7 Hand Release Push-ups
7 Wall Balls 20/14lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd		 7m 10s
Performed as RX
Tracey Day 02/23/2018 Premier Martial Arts/Grand River CrossFit 02/23/2018 10-8-6-4-2 reps of:
Hang Power Clean 95/65lbs
Sit-ups

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 2m 28s
Performed as RX
Tracey Day 10/20/2014 Premier Martial Arts/Grand River CrossFit 10/20/2014 10-9-8-7-6-5 reps of:
V-Sits
Chin Ups

Post time!
LVL1M: 8-5 reps, sit-ups, mod. chin ups
LVL1: Sit-ups, mod. chin ups
LVL2: Mod. chin ups
LVL3: RX'd
 3m 29s
Workout Scaled
Tracey Day 12/18/2017 Premier Martial Arts/Grand River CrossFit 12/18/2017 10-9-8-7-6-5-4-3-2-1 Reps for time:
Push-ups
Squats

Post Time!
LVL1M: 5-1 reps
LVL1: 8-1 reps
LVL2: RX'd
LVL3: RX'd		 3m 21s
Performed as RX
Tracey Day 07/18/2014 Premier Martial Arts/Grand River CrossFit 07/18/2014 10-9-8-7-6-5-4-3-2-1 reps of
Wall Balls
Box Jumps 24"/20"
Sit-ups

Post time!
LVL1M: 6-1 reps, low target, 20"/16",
LVL1: 8-1 reps, low target, 20" 16"
LVL2: RX'd
LVL3: RX'd		 7m 47s
Workout Scaled
Tracey Day 12/04/2015 Premier Martial Arts/Grand River CrossFit 12/04/2015 10-9-8-7-6-5-4-3-2-1 reps of:
Push-ups
Sit-ups

Post time!
Scale as needed.
 3m 20s
Performed as RX
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