Fiona Alford

Hometown:
Dunnville
Gym:
Premier Martial Arts/Grand River CrossFit
Gender:
Female
Age:
54
Height:
5' 5"
Weight:
--

December 14, 2013

Performed at: Premier Martial Arts/Grand River CrossFit
Workout Name: Challenge of the Week Dec 9-14, 2013
Description: The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs

LVL1M: 15 reps each, mod. Pull-ups, light weight,
LVL1: 20 reps each, mod. Pull-ups, adjusted weights
LVL2: Mod. Pull-ups
LVL3: RX'd
Results: 16m 04s
Workout scaled
Modifications at: Miodified pull ups and assisted dips

1 similar workout

Date Name WorkoutDescription Results
12/14/2013 Challenge of the Week Dec 9-14, 2013 The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs

LVL1M: 15 reps each, mod. Pull-ups, light weight,
LVL1: 20 reps each, mod. Pull-ups, adjusted weights
LVL2: Mod. Pull-ups
LVL3: RX'd
 16m 04s
Workout Scaled