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Athlete Date Location Workout NameSort Description Results
Tracey Day 01/02/2017 Premier Martial Arts/Grand River CrossFit 01/02/2017 10min AMRAP of:
5 Push Jerks @ Shoulder Press 1RM
12 Squats with above weight

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd		 5 rounds 3 reps
Performed as RX
Tracey Day 01/02/2018 Premier Martial Arts/Grand River CrossFit 01/02/2018 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Tracey Day 01/02/2018 Premier Martial Arts/Grand River CrossFit 01/02/2018 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 110 lbs
Performed as RX
Tracey Day 01/02/2019 Premier Martial Arts/Grand River CrossFit 01/02/2019 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
Scale as needed.		 8 rounds 13 reps
Workout Scaled
Tracey Day 01/03/2017 Premier Martial Arts/Grand River CrossFit 01/03/2017 Sumo-Deadlift
3-3-3-3-3-3-3

2x10 @ 50% 3R

Post load!
 220 lbs
Performed as RX
Tracey Day 01/04/2016 Premier Martial Arts/Grand River CrossFit 01/04/2016 4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
 5m 20s
Workout Scaled
Tracey Day 01/04/2016 Premier Martial Arts/Grand River CrossFit 01/04/2016 4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
 10m 14s
Performed as RX
Tracey Day 01/04/2017 Premier Martial Arts/Grand River CrossFit 01/04/2017 21-15-9 reps of:
Sumo-Deadlift Highpull 75/55
Mountain Climber Push-ups

Post time!
LVL1M: 15-9 reps, light weight, reg push-ups
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 4m 58s
Performed as RX
Tracey Day 01/04/2019 Premier Martial Arts/Grand River CrossFit 01/04/2019 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time!
Scale as needed.		 5m 33s
Performed as RX
Tracey Day 01/05/2016 Premier Martial Arts/Grand River CrossFit 01/05/2016 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 1h 20m 00s
Performed as RX
Tracey Day 01/05/2019 Premier Martial Arts/Grand River CrossFit 01/05/2019 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
6 Deadlifts @ BW 2nd minute
Workout finished at 100 calories

Post time!
Compare to Jan 22, 2018
 12m 37s
Workout Scaled
Tracey Day 01/06/2016 Premier Martial Arts/Grand River CrossFit 01/06/2016 3 rounds for time
10 SA Db snatch Left arm 35/20lbs
10 SA Db snatch Right arm 35/20lb
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
 3m 00s
Performed as RX
Tracey Day 01/06/2017 Premier Martial Arts/Grand River CrossFit 01/06/2017 6 rounds for time:
5 Front Squat 95/65lbs
5 Pull-ups
10 Sit-ups

Post time!
LVL1M: 3 rounds, light weight, mod pull-ups
LVL1: 4 rounds, 75/45lbs, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 6m 11s
Workout Scaled
Tracey Day 01/07/2016 Premier Martial Arts/Grand River CrossFit 01/07/2016 Cover Max Distance Rowing
1min on
1min off
2min on
2min off
3min on

Post total distance!
 1,526 m
Performed as RX
Tracey Day 01/07/2019 Premier Martial Arts/Grand River CrossFit 01/07/2019 21-15-9 reps for time
Sumo-deadlift Highpull 75/55lbs
Box Jumps 24/20

Post time!
Scale as needed.		 5m 25s
Workout Scaled
Tracey Day 01/08/2016 Premier Martial Arts/Grand River CrossFit 01/08/2016 10min AMRAP of:
20 Double Unders
10 OHS 65/45lbs
5 Handstand Push-ups

Post rounds and reps!
LVL1M: 5min, single skips, light weight
LVL1: 8min, double skips, 45/25lbs
LVL2: triple skips, 55/35lbs
LVL3: RX'd		 6 rounds 24 reps
Workout Scaled
Tracey Day 01/08/2019 Premier Martial Arts/Grand River CrossFit 01/08/2019 3 Position Clean
2-2-2-2-2-2-2

3 Position clean= 1 power clean + 1 clean at knees +1 hang clean

Post heaviest load!
 85 lbs
Performed as RX
Tracey Day 01/09/2017 Premier Martial Arts/Grand River CrossFit 01/09/2017 For Time
15 Box Jumps 24"/20"
5 Clean & Jerk 135/95lbs
12 Box Jumps
4 Clean & Jerk
9 Box Jumps
3 Clean & Jerk

Post Time!
LVL1M: light weight, 20"/16"
LVL1: 95/75lbs, 20"/16"
LVL2: 115/85lbs
LVL3: RX'd		 4m 38s
Performed as RX
Tracey Day 01/09/2018 Premier Martial Arts/Grand River CrossFit 01/09/2018 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
Performed as RX
Tracey Day 01/09/2019 Premier Martial Arts/Grand River CrossFit 01/09/2019 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders

Post time!
Scale as needed
Compare to Jan 28, 2017
 8m 58s
Workout Scaled
Tracey Day 01/10/2017 Premier Martial Arts/Grand River CrossFit 01/10/2017 Hang Power Clean
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Tracey Day 01/10/2018 Premier Martial Arts/Grand River CrossFit 01/10/2018 21-15-9 reps of:
DB Thrusters 35/20lbs
Box Jumps 24/20

Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs,
LVL3: RX'd
Compare to Jan 30, 2017
 5m 53s
Performed as RX
Tracey Day 01/11/2016 Premier Martial Arts/Grand River CrossFit 01/11/2016 For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs

Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
 355 reps
Performed as RX
Tracey Day 01/11/2017 Premier Martial Arts/Grand River CrossFit 01/11/2017 15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups

Post rounds and reps!

LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 9 rounds 10 reps
Workout Scaled
Tracey Day 01/11/2019 Premier Martial Arts/Grand River CrossFit 01/11/2019 For time:
12-9-6-3 reps of:
Back Squat (Body Weight)
Pull-ups

Post time!
Scale as needed.		 4m 49s
Workout Scaled
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