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Athlete Date Location Workout NameSort Description Results
Fiona Alford 01/04/2013 Premier Martial Arts/Grand River CrossFit 01-04-2013 Deadlift
5-5-3-3-1

Post heaviest load.
 220 lbs
Performed as RX
Fiona Alford 01/07/2013 Premier Martial Arts/Grand River CrossFit 01-07-2013 3 Rounds for Time of:
6 Clean and Jerk 115lbs/75lbs
400m Run

LVL1M: light weight 200m run
LVL1: 95lbs/55lbs
LVL2:RX'd
LVL3: RX'd sub. 10Min		 11m 39s
Performed as RX
Fiona Alford 01/11/2012 Premier Martial Arts/Grand River CrossFit 01-11-2012 12min AMRAP of:
12 DB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Knees to Elbows

Scale as needed.
 7 rounds 10 reps
Workout Scaled
Fiona Alford 01/26/2015 Premier Martial Arts/Grand River CrossFit 01-26-2015 4 Rounds for Time of:
5 Thrusters 95lbs/65lbs
250m Row
5 Box Overs 24/20

LVL1M: 2 rounds, 65lbs/45lbs, 20/16
LVL1: 3 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 28/24 		8m 51s
Performed as RX
Fiona Alford 01/27/2015 Premier Martial Arts/Grand River CrossFit 01-27-2015 Front Squats
3-3-3-3-3-3-3

Post heaviest load!
 115 lbs
Performed as RX
Fiona Alford 01/28/2015 Premier Martial Arts/Grand River CrossFit 01-28-2015 21-15-9 reps of:
Power Cleans 115lbs/75lbs
Leg Levers
Wall Balls 20/15lbs

Post time!
LVL1M: light weight
LVL1: 85/55lbs
LVL2: 105/65lbs
LVL3: RX'd 		8m 00s
Performed as RX
Fiona Alford 01/11/2021 Premier Martial Arts/Grand River CrossFit 01/01/2021 Friday January 1st 20 POINTS
For time:
10-20-30-40-50-40-30-20-10
Unbroken Air Squats
30 seconds Wall Sit between each set

Post time!		 18m 09s
Workout Scaled
Fiona Alford 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.		 7 rounds 11 reps
Workout Scaled
Fiona Alford 01/03/2014 Premier Martial Arts/Grand River CrossFit 01/03/2014 4 rounds for time of:
6 Power Snatches 95/65lbs
12 Sit-ups

LVL1M: 2 rounds, light weight
LVL1: 75lbs/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 4m 49s
Performed as RX
Fiona Alford 01/06/2020 Premier Martial Arts/Grand River CrossFit 01/06/2020 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
Scale as needed.		 8 rounds 0 reps
Workout Scaled
Fiona Alford 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.		 4m 51s
Workout Scaled
Fiona Alford 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!
 96 lbs
Performed as RX
Fiona Alford 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
 9m 18s
Workout Scaled
Fiona Alford 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
 7m 20s
Performed as RX
Fiona Alford 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.
 293 reps
Performed as RX
Fiona Alford 01/12/2015 Premier Martial Arts/Grand River CrossFit 01/12/2015 10min AMRAP of:
5 Push Jerks @ 80% of Shoulder Press 1RM
12 Squats with above weight

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd		 8 rounds 10 reps
Workout Scaled
Fiona Alford 01/14/2016 Premier Martial Arts/Grand River CrossFit 01/12/2016 Push jerk
Dynamic Effort- EMOM 2 reps @ 80% of 1RM Strict Press

Post Load!		 90 lbs
Performed as RX
Fiona Alford 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.		 9m 07s
Workout Scaled
Fiona Alford 01/14/2014 Premier Martial Arts/Grand River CrossFit 01/13/2014 4 Rounds for time:
5 DB thrusters 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs

LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd		 6m 37s
Performed as RX
Fiona Alford 01/13/2015 Premier Martial Arts/Grand River CrossFit 01/13/2015 Dynamic Effort Clean & Jerk
10 sets of 2 reps @ 70% of 1 Rep Max
Every minute on the minute.

Post load used.		 85 lbs
Performed as RX
Fiona Alford 01/14/2019 Premier Martial Arts/Grand River CrossFit 01/14/2019 21-15-9
Hang DB Cleans 35/20lbs
Hand release push-ups

Post time!
Scale as needed.		 4m 09s
Performed as RX
Fiona Alford 01/14/2021 Premier Martial Arts/Grand River CrossFit 01/14/2021 Hannah Banana Compare to April 24, 2020
20 POINTS
15min AMRAP:
10 Flutter Kicks
20 Odd-Object Ground-to-Overhead
30 Hops or single skips

Post rounds & reps!
 5 rounds 10 reps
Performed as RX
Fiona Alford 01/15/2014 Premier Martial Arts/Grand River CrossFit 01/15/2014 For Time:
Buy in: 500m Row
Followed By 7 rounds of:
8 Handstand Push-ups
10 Box Jumps 24/20
Cash out: 500m Row

LVL1M: 250m rows, 4 rounds, Mod. Push-ups, 20/16
LVL1: Mod. Push-ups, 20/16
LVL2: Mod. Push-ups
LVL3: RX'd
 14m 34s
Workout Scaled
Fiona Alford 01/15/2016 Premier Martial Arts/Grand River CrossFit 01/15/2016 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.
 6m 34s
Performed as RX
Fiona Alford 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!
 245 lbs
Performed as RX
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