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Athlete Date Sort Location Workout Name Description Results
Tracey Day 01/19/2019 Premier Martial Arts/Grand River CrossFit 01/19/2019 Indiana Jones
Complete 5 rounds in 12 minutes or the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups

*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.
Compare to Jan 9, 2016
 15m 25s
Workout Scaled
Tracey Day 01/18/2019 Premier Martial Arts/Grand River CrossFit 01/18/2019 For time:
15 V-sits
5 clean and jerks 135/95lbs
12 V-sits
4 clean and jerks
9 V-sits
3 clean and jerks

Post time!
Scale as needed.		 3m 39s
Performed as RX
Tracey Day 01/16/2019 Premier Martial Arts/Grand River CrossFit 01/16/2019 10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20

Post rounds & reps
Scale as needed.
 7 rounds 0 reps
Workout Scaled
Tracey Day 01/15/2019 Premier Martial Arts/Grand River CrossFit 01/15/2019 Deadlift
5-5-3-3-1
2x10 reps at 50% of 1 rep.

Post load!
 260 lbs
Performed as RX
Tracey Day 01/12/2019 Premier Martial Arts/Grand River CrossFit 01/12/2019 Jump Start
60 Double Unders
30 DB Snatches 50/35lbs
60 Double Unders
30/25 cal Row
60 Double Unders
30 V-sits

Post time!
Scale as needed.		 6m 53s
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
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 01/08/2019 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 01/07/2019 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 01/05/2019 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 01/04/2019 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 01/02/2019 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 10/20/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 15-20, 2018 Adderall
0:00 10:00 1 Mile Run, Max Clean and Jerks 135/85
10:00 13:00 Rest
13:00 20:00 800 Meter Run, Max Thrusters 95/65
20:00 23:00 Rest
23:00 27:00 400 Meter Run, Max Snatches 65/45

Post total reps!
Scale as needed.
 67 reps
Performed as RX
Tracey Day 10/19/2018 Premier Martial Arts/Grand River CrossFit 10/19/2018 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Push Jerks 95/65lbs

Post time!
Scale as needed.		 8m 00s
Workout Scaled
Tracey Day 10/17/2018 Premier Martial Arts/Grand River CrossFit 10/17/2018 3-6-9-12-15-18 reps of:
Single arm push press each arm 35/20lbs
Box Jumps 24/20

Post time!
Scale as needed.		 8m 05s
Workout Scaled
Tracey Day 10/15/2018 Premier Martial Arts/Grand River CrossFit 10/15/2018 5 rounds for Time
5 Overhead Squats 65/45lbs
7 V-sits
9 Pull-ups

Post time!
Scale as needed.		 9m 14s
Workout Scaled
Tracey Day 10/09/2018 Premier Martial Arts/Grand River CrossFit 10/09/2018 21-18-15-12-9 reps of
Push Ups
Box Overs 24/20

Post time!
Scale as needed.		 8m 08s
Performed as RX
Tracey Day 07/05/2018 Premier Martial Arts/Grand River CrossFit 07/05/2018 Run or Row
4x400m
1min Rest
2x800
2min Rest

Post total time Including breaks!		 22m 45s
Performed as RX
Tracey Day 06/16/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 11-16, 2018 3 x 5min AMRAP:
Buy-In: 100 Double Unders
10 Power Cleans (95/65)
4 Burpee over bar
2min rest between AMRAPs.

Start each AMRAP with 100 double unders
Post total reps including double unders!
 370 reps
Performed as RX
Tracey Day 06/15/2018 Premier Martial Arts/Grand River CrossFit 06/15/2018 5 Rounds for Time of:
5 Push Press 105lbs/75lbs
10 Front Squats 105lbs/75lbs
15 HR push ups

Post time!
Scale as needed.		 12m 36s
Performed as RX
Tracey Day 05/30/2018 Premier Martial Arts/Grand River CrossFit 05/30/2018 16min AMRAP:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (50/35)

Post rounds & reps!
Scale as needed.

 4 rounds 55 reps
Performed as RX
Tracey Day 05/29/2018 Premier Martial Arts/Grand River CrossFit 05/29/2018 Front Squat
5-5-3-3-1

Post heaviest load!
 165 lbs
Performed as RX
Tracey Day 05/28/2018 Premier Martial Arts/Grand River CrossFit 05/28/2018 Cool Runnings
For Time:
200 Meter Run/Row
21 Front Squats (115/85)
21 Burpee Box Jumps (24/20)
200 Meter Run/Row
15 Front Squats (115/85)
15 Burpee Box Jumps (24/20)
200 Meter Run/Row
9 Front Squats (115/85)
9 Burpee Box Jumps (24/20)

Post time!
Scale as needed.		 14m 49s
Workout Scaled
Tracey Day 05/10/2018 Premier Martial Arts/Grand River CrossFit 05/10/2018 Run or Row
2x1000m
4min Rest between

Post total time including rest!
 14m 07s
Performed as RX
Tracey Day 05/09/2018 Premier Martial Arts/Grand River CrossFit 05/09/2018 AMRAP 12:
6 SA DB Snatch 50/35lbs
9 Deadlifts (225/155)
30 Double Unders

Post rounds and reps!
Scale as needed.		 6 rounds 7 reps
Performed as RX
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