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Athlete Date Location Workout Name DescriptionSort Results
Fiona Alford 10/15/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 9 rounds 13 reps
Performed as RX
Fiona Alford 10/23/2013 Premier Martial Arts/Grand River CrossFit 10/23/2013 20min Time Cap
1 Squat Clean 95/65lbs
5 Burpees

Add one Squat Clean each round
until failure.
Post rounds and reps.

LVL1M: 10min cap, Power clean, light weight
LVL1: 15min cap, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 12 rounds 5 reps
Performed as RX
Fiona Alford 05/22/2013 Premier Martial Arts/Grand River CrossFit 05-22-2013 3 Rounds:
250m Row
Max Rep Pull-ups
Score is the total number of Pull-ups

LVL1M: 2 rounds asst. pull-ups
LVL1 & 2: asst. pull-ups
LVL3: RX'd		 26 reps
Workout Scaled
Fiona Alford 04/16/2013 Premier Martial Arts/Grand River CrossFit 04-16-2013 3km Running Time Trial

LVL1M: 1km
LVL1: 2km
LVL2: RX'd
LVL3: Sub 20min		 25m 49s
Performed as RX
Fiona Alford 06/10/2013 Premier Martial Arts/Grand River CrossFit 06-10-2013 4 rounds for time:
1 Rope Climb
5 Shoulder to Overhead 105/75lbs
30 Double Unders

LVL1M: 2 rounds, mod. Rope climb, light weight, single skips
LVL1: Mod. Rope climb, double skips, 85/55lbs
LVL2: Mod. Rope climb, triple skips, 95/65lbs
LVL3: RX'd		 6m 35s
Workout Scaled
Fiona Alford 04/05/2013 Premier Martial Arts/Grand River CrossFit 04/05/2013 4x2min on/2min off Rowing

All levels.

Post total distance.
 1,748 m
Performed as RX
Fiona Alford 10/03/2013 Premier Martial Arts/Grand River CrossFit 10-03-2013 4x400m Run
1min Break between

Post Fastest Interval.
LVL1M: 3x200m
LVL1: 3x400m
LVL2: RX'd
LVL3: RX'd		 2m 01s
Performed as RX
Fiona Alford 09/07/2013 Premier Martial Arts/Grand River CrossFit 09-06-2013 5 Rounds for time of:
6 Power Cleans 115/85lbs
8 Box Jumps 24/20
10 V-Ups

Post Time.
LVL1M: 3 rounds, light weight, 20/16
LVL1: 4 Rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 7m 42s
Performed as RX
Fiona Alford 05/17/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 13-17, 2013 Buy in: 100 Double Unders
3 rounds of:
10 Push-ups
10 Sit-ups
10 Squats
Cash out: 20 deadlifts @ 70% of 1RM

LVL1M: Single skips, 2 rounds, light weight
LVL1: Double skips, 60% of 1RM
LVL2: Triple skips
LVL3: RX'd		 7m 48s
Performed as RX
Fiona Alford 09/09/2013 Premier Martial Arts/Grand River CrossFit 09/09/2013 Buy In: 400m Run
12-10-8-6-4-2 reps of:
Pull-ups
Burpees
Sit-ups
Cash Out: 30 Double Unders

Post Time:
LVL1M: 200m, 8-2 reps, Mod. Pull-ups, single skips
LVL1: Mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 14m 01s
Workout Scaled
Fiona Alford 10/01/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Card Workout-For Time
Clubs=Mountain Climbers ( rep per leg)
Diamonds=Kettlebell Swings 50/35lbs
Spades=Alternating lunges
Hearts=Mason Twist ( rep per side)8lb ball
Joker=10 burpees

LVL1M: half deck, light weight swings, body weight mason twist
LVL1: Deck, 40/25lbs
LVL2: RX'd
LVL3: RX'd + 15lbs ball		 23m 22s
Performed as RX
Fiona Alford 10/02/2013 Premier Martial Arts/Grand River CrossFit 10-01-2013 Clean & Jerk
5-5-5-5-5

Post heaviest load		 100 lbs
Performed as RX
Fiona Alford 06/13/2013 Premier Martial Arts/Grand River CrossFit 06-13-2013 Cover Max distance Running or Rowing
9min

LVL1: 5min
LVL1: 6min
LVL2: 7min
LVL3: RX'd		 1,300 m
Performed as RX
Fiona Alford 05/28/2013 Premier Martial Arts/Grand River CrossFit 05-28-2013 Diane
21-15-9 reps of:
Deadlift 225/155lbs
Handstand Push-ups

LVL1M: Light deadlift, push-ups
LVL1: 135/95lbs, Pike Push-ups
LVL2: Modified Handstand push-ups
LVL3: RX'd		 6m 14s
Workout Scaled
Fiona Alford 12/10/2012 Premier Martial Arts/Grand River CrossFit 12-10-2012 For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

LVL1: 50-25 squats, 2-1 modified climbs
LVL1: 75-50-25 squats, 3-2-1 modified climbs
LVL2: Modified climbs
LVL3: RX'd

Strength Development
Shoulder Press
5-5-5-5-5		 10m 47s
Workout Scaled
Fiona Alford 06/29/2013 Premier Martial Arts/Grand River CrossFit 06-28-2013 For Time:
1000m Row
10 ManMakers 35/20lbs
800m Run

LVL1M: 500m Row, light weight, 400m Run
LVL1: 750m Row, 25/15lbs, 600m
LVL2: RX'd
LVL3: RX'd
 16m 08s
Performed as RX
Fiona Alford 09/18/2013 Premier Martial Arts/Grand River CrossFit 09/17/2013 Power Snatch
5-5-5-5-5

Post heaviest load.		 75 lbs
Performed as RX
Fiona Alford 12/21/2012 Premier Martial Arts/Grand River CrossFit 12-21-2012 Row 2000m
Post Time.

Strength Development
Hang Power Clean
5-5-5-5-5
 9m 57s
Performed as RX
Fiona Alford 05/02/2013 Premier Martial Arts/Grand River CrossFit 05-02-2013 Rowing 10x20 Calorie Row
1min Break between
Post Total Time.

LVL1M: 5 intervals
LVL1: 7 Intervals
LVL2: RX'd
LVL3: RX'd		 24m 37s
Performed as RX
Fiona Alford 05/09/2013 Premier Martial Arts/Grand River CrossFit 05-09-2013 Rowing 2x1000m
3min Break

Post fastest interval.

LVL1M: 2x500m, 3min rest
LVL1: 2x750m, 3min rest
LVL2: RX'd
LVL3: RX'd		 4m 29s
Performed as RX
Fiona Alford 06/06/2013 Premier Martial Arts/Grand River CrossFit 06-06-2013 Running
1x200m rest 1min
1x400m rest 2min
1x800m
Post total time including breaks

Scale as needed.		 11m 28s
Performed as RX
Fiona Alford 04/22/2013 Premier Martial Arts/Grand River CrossFit 04-22-2013 Running:
2x200m/1min rest between
2x400m/2min rest between
1x800m
Record total time including rest

LVL1M: 2x200m
LVL1: 2x200, 1x400m
LVL2: RX'd
LVL3:RX'd		 18m 03s
Performed as RX
Fiona Alford 12/02/2015 Premier Martial Arts/Grand River CrossFit 12/05/2015 "Anna"
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd		 5 rounds 9 reps
Workout Scaled
Fiona Alford 11/08/2019 Premier Martial Arts/Grand River CrossFit 11/09/2019 "Christine"
3 rounds for time of:
Row 500m
12 Deadlifts @ bodyweight
21 Box Jumps 24/20"

Post time!
 19m 39s
Workout Scaled
Fiona Alford 11/26/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 25-30, 2013 "Christine"
3 rounds of:
Row 500 meters
12 Deadlifts: body weight
21 Box jumps, 24/20

LVL1M: 250m, light weight, 20/16
LVL1: 60% body weight
LVL2: 80% body weight
LVL3: RX'd		 14m 44s
Performed as RX
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