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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 08/30/2018 Premier Martial Arts/Grand River CrossFit 08/30/2018 Run or Row
4x1000m
Rest as needed between intervals.

Post fastest interval!
Scale as needed.		 4m 54s
Performed as RX
Paul Greenhalgh 08/29/2018 Premier Martial Arts/Grand River CrossFit 08/29/2018 2 rounds of:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Sumo-deadlift highpull (75/55lbs)

Rest 2 Minutes Between Rounds
Post total reps!
Scale as needed.		 179 reps
Performed as RX
Paul Greenhalgh 08/28/2018 Premier Martial Arts/Grand River CrossFit 08/28/2018 Deadlift
2-2-2-2-2-2-2-2 @80% of 1RM

Post load!

 295 lbs
Performed as RX
Paul Greenhalgh 08/27/2018 Premier Martial Arts/Grand River CrossFit 08-21-2012 5 Rounds for time:
5 Power Snatches 75lbs/50lbs
200m Row

Post time. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 5m 39s
Performed as RX
Paul Greenhalgh 08/27/2018 Premier Martial Arts/Grand River CrossFit 08/27/2018 10min EMOM
2 Power cleans 135/95
4 Toes to Bar

Perfect score is 10 rounds.If you can't finish a round in the minute, you must wait until next minute to start.

Scale as needed.
 10 rounds 0 reps
Performed as RX
Paul Greenhalgh 08/25/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 20-25, 2018 5min time to do:
2 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Followed by:
Max Calorie Row in Time Remaining

rest 4 minutes

5min time to do:
2 Rounds:
12 Deadlifts (115/85)
9 Hang Power Cleans (115/85)
6 Push Jerks (115/85)
Followed by:
Max Calorie Row in Time Remaining

Post total reps!
 203 reps
Performed as RX
Paul Greenhalgh 08/24/2018 Premier Martial Arts/Grand River CrossFit Throwdown WOD#4 10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.

Skill/Strength
Box Jumps
3x10		 101 reps
Performed as RX
Paul Greenhalgh 08/24/2018 Premier Martial Arts/Grand River CrossFit 08/24/2018 4 rounds for Time:
400m run/row
10 Box Jumps 24"/20"
15 Push-ups
20 Air Squats

Post time!
Scale as needed.		 13m 55s
Workout Scaled
Paul Greenhalgh 08/22/2018 Premier Martial Arts/Grand River CrossFit 08/22/2018 Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

20sec work, 10sec rest.
Post total reps!
Scale as needed.
 210 reps
Performed as RX
Paul Greenhalgh 08/20/2018 Premier Martial Arts/Grand River CrossFit 08/20/2018 10min AMRAP of:
10 Overhead Walking Lunges 45/25lbs
8 Push-ups
6 Box Jumps 24/20

Post rounds and Reps!
Scale as needed.
Compare to August 26, 2016
 7 rounds 0 reps
Performed as RX
Paul Greenhalgh 08/11/2018 Premier Martial Arts/Grand River CrossFit Throwdown WOD#2 "Rahoi" Throwdown WOD#2
12min AMRAP of:
12 Box Jumps 24"/20" Scaled: 20"/16" (step ups acceptable)
6 Thrusters 95lbs/65lbs Scaled: 65lbs/45lbs
6 Bar Facing Burpees

Post rounds and reps.
Skill/Strength
Hand Release Push-ups
3xMax Reps
 6 rounds 1 reps
Performed as RX
Paul Greenhalgh 08/11/2018 Premier Martial Arts/Grand River CrossFit 08/11/2018 For Time:
100 Double Unders
500 Meter Row
50 Wallballs (20/14)
50 Sit-ups

Post time!
Scale as needed.		 9m 38s
Performed as RX
Paul Greenhalgh 08/10/2018 Premier Martial Arts/Grand River CrossFit Throwdown WOD#1 The Long Thruster Summer Throwdown Series WOD #1
5:00 AMRAP of
5 Hang Power Cleans 65/45Scaled 45/25
5 Front Squats
5 Push Press

5 point penalty each time the bar is put down

Strength/Skill
Deadlift
5-5-5-5-5
 10 rounds 0 reps
Performed as RX
Paul Greenhalgh 08/10/2018 Premier Martial Arts/Grand River CrossFit 08/10/2018 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
10 Box Jumps 24"/20"

Post time!
Scale as needed.
 5m 46s
Performed as RX
Paul Greenhalgh 08/08/2018 Premier Martial Arts/Grand River CrossFit 08/8/2018 4 rounds for time
6 Front Squat (115/85)
12 Kettlebell Swings (50/35)
400 Meter Run/Row

Post time!
Scale as needed.		 10m 38s
Performed as RX
Paul Greenhalgh 08/07/2018 Premier Martial Arts/Grand River CrossFit 08/07/2018 10min AMRAP of:
5 Chest to Bar Pull-ups
10 Wall ball 20/14lbs
15 Push-ups

Post rounds & reps!
 5 rounds 0 reps
Performed as RX
Paul Greenhalgh 08/03/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 30-Aug 3, 2018 4 rounds for time
6 Deadlifts 185/135lbs
8 KB Swings 50/35lbs
10 Knees to Elbows

Post time!
Scale as needed.
 5m 40s
Performed as RX
Paul Greenhalgh 07/30/2018 Premier Martial Arts/Grand River CrossFit 07/30/2018 Max reps in 8 minutes of:
2 Deadlifts 225/155lbs
2 Push-ups
Add 2 reps per round until timer stops.

Post total reps!
Scale as needed.		 112 reps
Performed as RX
Paul Greenhalgh 07/28/2018 Premier Martial Arts/Grand River CrossFit 07/28/2018 For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie row
10-8-6-4-2: Deadlifts (185/135lbs)

Post time!
Scale as needed.		 12m 33s
Performed as RX
Paul Greenhalgh 07/25/2018 Premier Martial Arts/Grand River CrossFit 07/25/2018 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
For RX'd you cannot rack bar!
Compare to July 27, 2016
 80 reps
Performed as RX
Paul Greenhalgh 07/24/2018 Premier Martial Arts/Grand River CrossFit 07/24/2018 Clean & Jerk
2-2-2-2-2-2-2-2

Push Jerk
2x10 @ 60% of 2 rep

Post heaviest load!




 195 lbs
Performed as RX
Paul Greenhalgh 07/23/2018 Premier Martial Arts/Grand River CrossFit 07/23/2018 4 rounds for time:
5 Box Jumps 24/20"
7 DB Split Cleans 40/25lbs
9 Toes to bar


Post time!
Scale as needed.		 7m 23s
Performed as RX
Paul Greenhalgh 07/21/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 16-21, 2018 10 Rounds For Time:
5 Chest-to-Bar Pull-ups
10 Dumbbell Movements* (50/35lbs)
15 Sit-ups

*Dumbbell Movements:
Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans
Rd 4: DB Floor Press
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: DB Snatch Alternating
Rd 9: DB Deadlifts
Rd 10: DB Thrusters

Post time!
Scale as needed.		 21m 11s
Performed as RX
Paul Greenhalgh 07/19/2018 Premier Martial Arts/Grand River CrossFit 07/19/2018 Run or Row
10min for Distance in meters

Post distance!
 2,160 m
Performed as RX
Paul Greenhalgh 07/18/2018 Premier Martial Arts/Grand River CrossFit 07/18/2018 15min AMRAP :
10 Power Snatches (75/55)
30 Double Unders
10 Wallballs (20/24)
30 Double Unders

Post total reps!
Scale as needed.
 320 reps
Performed as RX
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