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Athlete Date Sort Location Workout Name Description Results
Fiona Alford 04/27/2020 Premier Martial Arts/Grand River CrossFit 04/27/2020 7 rounds for time:
7 Burpees
7 Squats
7 Sit-ups

Post time!
 11m 52s
Performed as RX
Fiona Alford 04/11/2020 Premier Martial Arts/Grand River CrossFit 04/10/2020 5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Hops over odd-object

Post total reps!
Scale as needed.
 249 reps
Workout Scaled
Fiona Alford 04/08/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 358 reps
Performed as RX
Fiona Alford 04/01/2020 Premier Martial Arts/Grand River CrossFit 04/01/2020 32-Pack
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks

*A tabata is 4 Minutes :20 Seconds of work, :10 Seconds of rest. Youll complete 8 rounds of each movement before moving on.
Score is total numbers of Glute bridges and Flutter kicks added together.		 289 reps
Performed as RX
Fiona Alford 03/27/2020 Premier Martial Arts/Grand River CrossFit 03/27/2020 Cairo
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
*Continue to add 2 reps to each movement
Post total reps!

Scale as needed.
SuperKids shoot for 10min		 394 reps
Performed as RX
Fiona Alford 03/26/2020 Premier Martial Arts/Grand River CrossFit 03/25/2020 Death by Burpee
On the Minute EMOM
Round 1- 3 burpees
Round 2- 4 burpees
Round 3- 5 burpees
Round 4- 6 burpees

Do your burpees then rest remaining time out of the minute. Add 1 burpee per round until unable to complete in the minute.

Post total reps!		 45 reps
Performed as RX
Fiona Alford 03/23/2020 Premier Martial Arts/Grand River CrossFit 03/23/2020 Farmland
15min AMRAP:
15 Hand-release push-ups
18 Bent over Odd object Rows
21 Glute bridge

Post rounds and reps!
Scale as needed.

 8 rounds 50 reps
Performed as RX
Fiona Alford 03/04/2020 Premier Martial Arts/Grand River CrossFit 03/04/2020 5 rounds for Time:
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
Scale as needed.		 11m 11s
Performed as RX
Fiona Alford 03/03/2020 Premier Martial Arts/Grand River CrossFit 03/03/2020 Thrusters
3-3-3-3-3-3-3

Post heaviest load!
 120 lbs
Performed as RX
Fiona Alford 02/25/2020 Premier Martial Arts/Grand River CrossFit 02/25/2020 Power Snatch
3-3-3-3-3-3-3

Post load!
 80 lbs
Performed as RX
Fiona Alford 02/24/2020 Premier Martial Arts/Grand River CrossFit 02/24/2020 21-15-9 reps for time:
Clean and Jerk 95/65lbs
Pullups

Post time.
Scale as needed.
 9m 05s
Workout Scaled
Fiona Alford 02/19/2020 Premier Martial Arts/Grand River CrossFit 02/18/2020 Power Cleans
3-3-3-3-3-3-3

Post load!
 125 lbs
Performed as RX
Fiona Alford 02/12/2020 Premier Martial Arts/Grand River CrossFit 02/12/2020 10-8-6-4-2 reps of:
Hang Power Clean 95/65lbs
Push-ups

Post time!
Scale as needed.
 2m 44s
Performed as RX
Fiona Alford 02/11/2020 Premier Martial Arts/Grand River CrossFit 02/11/2020 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
Scale as needed.
 275 lbs
Performed as RX
Fiona Alford 02/10/2020 Premier Martial Arts/Grand River CrossFit 02/10/2020 4 rounds for time of:
15 Air Squats
10 KB Swings 50/35lbs
15 V-sits

Post Time.
Scale as needed.		 8m 06s
Performed as RX
Fiona Alford 01/18/2020 Premier Martial Arts/Grand River CrossFit 01/18/2020 Shots Fired
3 rounds for time of:
60 Double Unders
30/20 Calorie Row
10 Ground to Overhead 105/85lbs

Post time!
Scale as needed.
Compare to Jan 13, 2018
 14m 36s
Workout Scaled
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 11/25/2019 Premier Martial Arts/Grand River CrossFit 11/25/2019 10min AMRAP:
8 Hang Power Cleans 105/75
8 Box overs 24/20"
8 Push Jerks 105/75lbs

Post rounds & reps!

 4 rounds 23 reps
Performed as RX
Fiona Alford 11/21/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 10m 41s
Performed as RX
Fiona Alford 11/16/2019 Premier Martial Arts/Grand River CrossFit 11/16/2019 For time
25 Burpees
25 Power Cleans 115/75lbs
25 Burpees
EMOM do 5 wall balls 20/14lbs

Post time!
 18m 33s
Performed as RX
Fiona Alford 11/14/2019 Premier Martial Arts/Grand River CrossFit 11/12/2019 Power Clean
3-3-2-2-1-1-1

Post heaviest load!
 127 lbs
Performed as RX
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 10/24/2019 Premier Martial Arts/Grand River CrossFit 10/26/2019 3 rounds for time of:
15 hang power snatches 75/45lbs
50 squats for time
Plank for time equal to squat time

Post time!
Scale as needed.
 15m 00s
Performed as RX
Fiona Alford 10/23/2019 Premier Martial Arts/Grand River CrossFit 10/23/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 9m 00s
Workout Scaled
Fiona Alford 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 9 rounds 6 reps
Workout Scaled
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