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Athlete Date Sort Location Workout Name Description Results
Tracey Day 03/13/2018 Premier Martial Arts/Grand River CrossFit 03/13/2018 Thrusters
5-5-3-3-1-10-10

Post heaviest load!
 105 lbs
Performed as RX
Tracey Day 03/12/2018 Premier Martial Arts/Grand River CrossFit 03/12/2018 4 Rounds for Time of:
5 Deadlifts 185/135lbs
15 Push-ups
25 Double Unders

Post time!
LVL1M: light wieght, single skips
LVL1: 145/95lbs, double skips
LVL2: Triple Skips
LVL3: RX'd		 6m 18s
Performed as RX
Tracey Day 03/10/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 5-10, 2018 3 x AMRAP in 4:00, rest 2:00 between
5 Hang Power Snatch 75/45lbs
5 pull-ups
5 box jumps, 24/20

Post reps!
Scale as needed.
 67 reps
Performed as RX
Tracey Day 03/10/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 5-10, 2018 3 x AMRAP in 4:00, rest 2:00 between
5 Hang Power Snatch 75/45lbs
5 pull-ups
5 box jumps, 24/20

Post reps!
Scale as needed.
 67 reps
Performed as RX
Tracey Day 03/09/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.3 2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes
If finished post time in comments.		 917 reps
Workout Scaled
Tracey Day 03/07/2018 Premier Martial Arts/Grand River CrossFit 03/07/2018 12min AMRAP
10 KB Swings 50/35lbs
10 Walking Lunges
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight,
LVL1: 10min, 40/25lbs,
LVL2: 45/30lbs
LVL3: RX'd		 12 rounds 7 reps
Performed as RX
Tracey Day 03/06/2018 Premier Martial Arts/Grand River CrossFit 03/06 Power Clean
5-5-3-3-1

Post heaviest load!		 115 lbs
Performed as RX
Tracey Day 03/05/2018 Premier Martial Arts/Grand River CrossFit 03/05/2018 4 rounds
12 DB Single Arm Snatch 50/35lbs (Alternating)
12 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 4m 02s
Performed as RX
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 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 03/02/2018 Premier Martial Arts/Grand River CrossFit 03/02/2018 6 rounds for time of:
7 Back Squats 95/65lbs
7 Push up - Hand release
7 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, 20/16"
LVL1: 4 rounds, 75/45lbs, 20/16"
LVL2: 85/55lbs
LVL3: Rx'd		 7m 44s
Performed as RX
Tracey Day 02/28/2018 Premier Martial Arts/Grand River CrossFit 02/28/2018 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!
LVL1M: 4min, hang knee raise,light weight,
LVL1: 6min, knees to chest 75/45lbs
LVL2: Knees to chest, 85/55lbs
LVL3: RX'd		 13 rounds 6 reps
Workout Scaled
Tracey Day 02/27/2018 Premier Martial Arts/Grand River CrossFit 02/27/2018 Strict Press
5-5-3-3-1-10-10

Post heaviest load!		 95 lbs
Performed as RX
Tracey Day 02/26/2018 Premier Martial Arts/Grand River CrossFit 02/26/2018 4 rounds for time of:
15 Air Squats
10 KB Swings 50/35lbs
5 V-sits

Post Time.

LVL1M: 3 rounds, light weight, sit-ups
LVL1: 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd 		3m 32s
Performed as RX
Tracey Day 02/24/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 19-24, 2018 5 Rounds
10 DB Snatches (alternating) 50/35lbs
8 V-sit
6 Pull-ups
Post time.

LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 40/25lbs,
LVL2: 45/30lbs
LVL3: RX'd		 9m 42s
Performed as RX
Tracey Day 02/23/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 318 reps
Workout Scaled
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 02/07/2018 Premier Martial Arts/Grand River CrossFit 02/07/2018 12-9-6-3 reps of
Clean & Jerk 95/65lbs
After each round 30 Double Unders.

Post time!
Scale as needed.		 6m 19s
Performed as RX
Tracey Day 02/05/2018 Premier Martial Arts/Grand River CrossFit 02/05/2018 4 rounds for time
10 KB Swings 50/35lbs
10 V sits
10 Box Jumps 24"/20"

Post time!
LVL1M: light weight,20"/16"
LVL1: 40/25lbs, 20/16
LVL2: 45/30lbs,
LVL3: RX'd		 5m 58s
Performed as RX
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 02/02/2018 Premier Martial Arts/Grand River CrossFit 02/02/2018 8min AMRAP:
8 Push Press 75/45lbs
8 Squats 75/45lbs
8 Box Jumps 24/20

Post rounds and reps.

LVL1M: 4min, light weight, 20/16
LVL1: 6min, 55/25lbs, 20/16
LVL2: 65/35lbs
LVL3: RX'd		 6 rounds 8 reps
Performed as RX
Tracey Day 02/02/2018 Premier Martial Arts/Grand River CrossFit 02/02/2018 8min AMRAP:
8 Push Press 75/45lbs
8 Squats 75/45lbs
8 Box Jumps 24/20

Post rounds and reps.

LVL1M: 4min, light weight, 20/16
LVL1: 6min, 55/25lbs, 20/16
LVL2: 65/35lbs
LVL3: RX'd		 6 rounds 8 reps
Performed as RX
Tracey Day 01/17/2018 Premier Martial Arts/Grand River CrossFit 01/17/2018 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod pull-ups
LVL1: 8min, 95/65lbs, mod, pull-ups
LVL2: 115/85lbs, mod pull-ups
LVL3: Rx'd		 6 rounds 2 reps
Performed as RX
Tracey Day 01/16/2018 Premier Martial Arts/Grand River CrossFit 01/16/2018 Thrusters
2-2-2-2-2-2-2-2

Post heaviest load!
 105 lbs
Performed as RX
Tracey Day 01/15/2018 Premier Martial Arts/Grand River CrossFit 01/15/2018 15-10-5 reps for time:
Calorie Row
DB Ground to Overhead 35/20lbs
Burpees

Post time!
LVL1M: light weight
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 7m 06s
Performed as RX
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