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AthleteSort Date Location Workout Name Description Results
Tracey Day 05/22/2014 Premier Martial Arts/Grand River CrossFit 05/22/2014 Thrusters
3-3-3-1-1

Post heaviest load

100
 1m 00s
Performed as RX
Tracey Day 05/21/2014 Premier Martial Arts/Grand River CrossFit 05/21/2014 5 rounds for time:
10 Sumo-deadlift highpull 75/55lbs
5 Burpee tuck jumps

Post time!
LVL1M: 2 rounds,light weight, burpees
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 5m 13s
Performed as RX
Tracey Day 05/23/2014 Premier Martial Arts/Grand River CrossFit 05/23/2014 Run 400m
20 Push-ups
Run 200m
20 Sit-ups
Run 200m
20 Burpees
Run 400
20 Squats

Post time!
LVL1M: 100m runs, 10 reps each
LVL1: 200m runs
LVL2: RX'd
LVL3: RX'd
 9m 55s
Performed as RX
Tracey Day 05/20/2014 Premier Martial Arts/Grand River CrossFit 05/20/2014 12min AMRAP of:
10 Calorie Row
10 Toes to Bar
10 Wall-balls 20/15lbs

Post rounds & reps
LVL1M: 8min, hang knee raise
LVL1: 10min, hang knee raise
LVL2: Knees to chest
LVL3: RX'd		 6 rounds 11 reps
Workout Scaled
Tracey Day 05/24/2014 Premier Martial Arts/Grand River CrossFit Helen - Challenge of the Week May 19-24, 2014 Three rounds for time:
Run 400 meters
21 Kettlebell swings 50/35lbs
12 Pull-ups

Post time!
LVL1M: 200m run, 12 KB Swings light weight, 6 mod. pull-ups
LVL1: 40/25lbs, mod. pull-ups
LVL2: 45/30lbs, mod. pull-ups
LVL3: RX'd
 11m 09s
Workout Scaled
Tracey Day 05/26/2014 Premier Martial Arts/Grand River CrossFit 05/26/2014 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post rounds & reps
LVL1M: 6min
LVL1: 8min
LVL2: RX'd
LVL3: RX'd		 5 rounds 0 reps
Performed as RX
Tracey Day 05/28/2014 Premier Martial Arts/Grand River CrossFit 05/28/2014 4 rounds of:
1min Rowing for Calories
30sec break
1min Power Snatch 95/65lbs
30sec break

Post total calories and snatches added together.

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 105 reps
Performed as RX
Tracey Day 05/29/2014 Premier Martial Arts/Grand River CrossFit 05/29/2014 Run 1mile (1600m)
Wear Vest 20/10lbs

Post time!
LVL1M: 800m no vest.
LVL1M: 1200m no vest
LVL2: 1 mile not vest
LVL3: RX'd		 8m 08s
Performed as RX
Tracey Day 05/31/2014 Premier Martial Arts/Grand River CrossFit Prize WOD May 26-May 31, 2014 For Time:
100 Hang Cleans (dumbbells) 35/25lbs
At each minute perform 5 burpees

Post time!
LVL1M: 40 reps, light weight
LVL1: 60 reps, 25/15lbs
LVL2: 80 reps, 30/20lbs
LVL3: RX'd 		7m 43s
Workout Scaled
Tracey Day 06/03/2014 Premier Martial Arts/Grand River CrossFit 06/03/2014 Front Squats
5-5-5-5-5

Post heaviest load!
 140 lbs
Performed as RX
Tracey Day 06/02/2014 Premier Martial Arts/Grand River CrossFit 06/02/2014 6 rounds for time of:
5 Power Cleans 70% of Bodyweight
7 Pull-ups

Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 50% BW, mod. pull-ups
LVL2: 60% BW, mod. pull-ups
LVL3: RX'd
 8m 22s
Workout Scaled
Tracey Day 06/11/2014 Premier Martial Arts/Grand River CrossFit 06/11/2014 4 rounds for time.
20 Overhead Walking Lunges 45/25lbs
10 Power Cleans 95/65lbs

Post time!
LVL1M: 2 rounds, No weight lunges, light weight cleans
LVL1: 3 rounds, 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: RX'd
 6m 11s
Performed as RX
Tracey Day 06/10/2014 Premier Martial Arts/Grand River CrossFit 06/10/2014 Clean & Jerk
3-3-3-1-1		 105 lbs
Performed as RX
Tracey Day 06/14/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 9-14, 2014 3 X 5min AMRAPS/1min rest between
5 DB Thrusters 35/20lbs
10 Pull-ups

2nd Round sub Push-ups for Pull-ups
3rd Round sub Burpees for Push-ups

Score is all reps added together from 3 rounds
LVL1M: 2x5min, light weight, mod pull-ups
LVL1: 25/10lbs, mod. pull-ups
LVL2: 30/15lbs, mod. pull-ups
LVL3: RX'd		 212 reps
Workout Scaled
Tracey Day 06/13/2014 Premier Martial Arts/Grand River CrossFit 06/13/2014 4 rounds for time of:
5 Ground to Overhead 115/75lbs
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 95/55lbs, hang knee raise
LVL2: 105/65lbs, Knees to chest
LVL3: RX'd		 6m 11s
Workout Scaled
Tracey Day 06/04/2014 Premier Martial Arts/Grand River CrossFit 06/04/2014 4 rounds of:
10 Box Jumps 24/20
10 V-sits
10 Wall Balls 20/15lbs

Post time!
LVL1M: 2 rounds, 20"/16", sit-ups, low target
LVL1: 20"/16", sit-ups, low target
LVL2: RX'd
LVL3: RX'd
 6m 47s
Performed as RX
Tracey Day 06/05/2014 Premier Martial Arts/Grand River CrossFit 06/05/2014 4x200m Run
2min Between intervals

Post fastest interval!
 37m 05s
Performed as RX
Tracey Day 06/09/2014 Premier Martial Arts/Grand River CrossFit 06-09/2014 4 rounds of:
6 Push-press @ 80% of Strict press 1RM
9 Sit-ups
12 Squats

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 60%
LVL2: 70%
LVL3: RX'd		 4m 17s
Workout Scaled
Tracey Day 06/10/2014 Premier Martial Arts/Grand River CrossFit 06/10/2014 Clean & Jerk
3-3-3-1-1		 105 lbs
lbs
Performed as RX
Tracey Day 06/11/2014 Premier Martial Arts/Grand River CrossFit 06/11/2014 4 rounds for time.
20 Overhead Walking Lunges 45/25lbs
10 Power Cleans 95/65lbs

Post time!
LVL1M: 2 rounds, No weight lunges, light weight cleans
LVL1: 3 rounds, 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: RX'd
 6m 11s
Performed as RX
Tracey Day 06/13/2014 Premier Martial Arts/Grand River CrossFit 06/13/2014 4 rounds for time of:
5 Ground to Overhead 115/75lbs
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 95/55lbs, hang knee raise
LVL2: 105/65lbs, Knees to chest
LVL3: RX'd		 3m 12s
Workout Scaled
Tracey Day 06/14/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 9-14, 2014 3 X 5min AMRAPS/1min rest between
5 DB Thrusters 35/20lbs
10 Pull-ups

2nd Round sub Push-ups for Pull-ups
3rd Round sub Burpees for Push-ups

Score is all reps added together from 3 rounds
LVL1M: 2x5min, light weight, mod pull-ups
LVL1: 25/10lbs, mod. pull-ups
LVL2: 30/15lbs, mod. pull-ups
LVL3: RX'd		 212 reps
Workout Scaled
Tracey Day 06/20/2014 Premier Martial Arts/Grand River CrossFit 06/20/2014 10min AMRAP of:
5 DB Alt. Snatch 40/25lbs
7 V-sits
9 Squats

Post rounds and reps!
LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 9 rounds 20 reps
Performed as RX
Tracey Day 06/19/2014 Premier Martial Arts/Grand River CrossFit 06/19/2014 Run 1mile
5 Push-ups for every minute it took to do the mile.
Post total time! Note number of push-ups

 9m 08s
Performed as RX
Tracey Day 06/18/2014 Premier Martial Arts/Grand River CrossFit 06/18/2014 5 Rounds for time of:
8 SDHP 75/55lbs
10 Push-press 75/55lbs
12 Sit-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 6m 53s
Performed as RX
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