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Athlete	Date	Location	Workout Name	Description	Results
Paul Greenhalgh	02/03/2015	Premier Martial Arts/Grand River CrossFit	Throwdown 2014 Workout #2	"The Bear Does Burpees" 8min AMRAP of Bear Complex & Burpees Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc. 1 rep of the Bear Complex = 1 Power Clean 95/65, 75/35(scaled) 1 Front Squat 1 Push-Press 1 Back Squat 1 Behind Neck Push-Press	0 rounds 45 reps Performed as RX
Paul Greenhalgh	02/02/2015	Premier Martial Arts/Grand River CrossFit	02/02/2015	4 rounds 1min Row for Calories 1min KB Swings 50/35lbs 1min break between rounds. Post total calories and reps added together. LVL1M: 2 rounds, light weight LVL1: 3 rounds, 40/25lbs LVL2: 45/30lbs LVL3: RX'd	1h 9m 04s Performed as RX
Paul Greenhalgh	01/24/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Jan 19-24, 2015	"Grace" 30 Clean & Jerk 135/85lbs Post time! Scale as needed!	3m 31s Performed as RX
Paul Greenhalgh	01/21/2015	Premier Martial Arts/Grand River CrossFit	01/21/2015	10-9-8-7-6-5-4-3-2-1 Pistol Squats each leg DB Push Press 35/20lbs Post time! LVL1M: 5-1 reps, mod. Pistols, light weight LVL1: 8-1 reps, mod. Pistols, 25/10lbs LVL2: Mod. Pistols, 30/15lbs LVL3: RX'd	8m 41s Workout Scaled
Paul Greenhalgh	01/19/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Dec 23-28, 2013	Clean and Jerk 5000lbs/3000lbs Pick a weight to get to 5000lbs/3000lbs in fastest possible time. LVL1M: 2500lbs/1500lbs LVL1: 4000lbs/2000lbs LVL2: RX'd LVL3: RX'd no weight lower than 115/75 Compare to December 19, 2012	4m 17s Performed as RX
Paul Greenhalgh	01/15/2015	Premier Martial Arts/Grand River CrossFit	01/15/2015	200mx6 Rowing 30sec break Post fastest interval!	0m 34s Performed as RX
Paul Greenhalgh	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	7 rounds 0 reps Performed as RX
Paul Greenhalgh	01/10/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Jan 5-10, 2015	15min AMRAP of: 3 Burpees 5 Pull-ups 7 Sit-ups Post rounds and reps! LVL1M: 8min, mod. Pull-ups LVL1: 10min, mod. Pull-ups LVL2: Mod. Pull-ups LVL3: RX'd Compare to Jan 25, 2014	16 rounds 1 reps Performed as RX
Paul Greenhalgh	01/09/2015	Premier Martial Arts/Grand River CrossFit	01/09/2015	21-15-9 reps of: Power Snatches 95/65lbs Toes to Bar Post time! LVL1M: light weight, hang knee raise LVL1: 75/45lbs, hang knee raise LVL2: 85/55lbs, knees to chest LVL3: RX'd	10m 19s Performed as RX
Paul Greenhalgh	01/08/2015	Premier Martial Arts/Grand River CrossFit	01/08/2015	1000m Row 45sec rest 750m Row 45sec rest 500m Row Post total time including breaks!	9m 54s Performed as RX
Paul Greenhalgh	01/07/2015	Premier Martial Arts/Grand River CrossFit	01/07/2015	For Time: 50 Wall-Balls 20lbs/15lbs 40 Double Unders 30 KB Swings 50lbs/35lbs 20 Steps Lunging Waiters Walk 35lbs/25lbs 10 Box Jumps LVL1M: 25 WB's, 20 Double Skips,15KB Swings(35lbs/20lbs),10 Lunges(25lbs/15lbs), 5 Box Jumps(20"/16") LVL1: Triple Skips LVL2: RX'd LVL3: RX'd + 28"/24"	6m 34s Workout Scaled
Paul Greenhalgh	01/06/2015	Premier Martial Arts/Grand River CrossFit	01/06/2015	Overhead Squat 5-5-5-5-5 Post heaviest load!	155 lbs Performed as RX
Paul Greenhalgh	01/05/2015	Premier Martial Arts/Grand River CrossFit	01/05/2015	3 rounds for time 12 Ground to Overhead @ 65% BW 12 Air Squats Post time! LVL1M: light weight LVL1: 50% body weight LVL2: 60% body weight LVL3: RX'd	8m 05s Performed as RX
Paul Greenhalgh	01/03/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Dec 29-Jan 3, 2015	5 rounds for time 5 Burpee Pull-ups 10 Box Jumps 24/20 Post time! Scale as needed.	9m 39s Performed as RX
Paul Greenhalgh	01/02/2015	Premier Martial Arts/Grand River CrossFit	01/02/2015	7 rounds for time 7 Sumo-deadlift highpulls 75/55lbs 7 Push-ups 7 V-sits Post time! LVL1M: 3 rounds, light weight, sit-ups LVL1: 5 rounds, 65/45lbs LVL2: RX'd LVL3: RX'd	4m 30s Performed as RX
Paul Greenhalgh	12/29/2014	Premier Martial Arts/Grand River CrossFit	12/29/2014	For Time: 2000m Row EMOM do 8 push-ups Post time! Scale as Needed.	11m 51s Performed as RX
Paul Greenhalgh	12/22/2014	Premier Martial Arts/Grand River CrossFit	12/22/2014	For Time: Row 1200m 10 Wall Balls Row 800m 20 Wall Balls Row 400m 30 Wall Balls Post Time! LVL1M: 600m, 400m, 200m\| 5, 10, 15 reps LVL1: 900m, 600m, 300m\| Full reps LVL2: RX'd LVL3: RX'd	12m 45s Performed as RX
Paul Greenhalgh	12/19/2014	Premier Martial Arts/Grand River CrossFit	12/19/2014	10-9-8-7-6-5-4-3-2-1 reps of: V-sits 1-2-3-4-5-6-7-8-9-10 reps of: Push-ups Post time! LVL1M: 6-1reps, 1-6 reps sit-ups LV1: 8-1 reps, 1-8 reps, sit-ups LVL2: RX'd LVL3: RX'd	4m 28s Performed as RX
Paul Greenhalgh	12/17/2014	Premier Martial Arts/Grand River CrossFit	12/17/2014	5min AMRAP 1 KB Swing 50/35lbs 1 Pull-up 1 Squat Add 1 rep per round until timer sounds. Post total amount of reps completed. LVL1M: light weight, mod pull-ups LVL1: 35/20lbs, mod pull-ups LVL2: Mod pull-ups LVL3: RX'd	119 reps Performed as RX
Paul Greenhalgh	12/15/2014	Premier Martial Arts/Grand River CrossFit	12/15/2014	4 rounds for time: 5 DB Thrusters 35/20lbs 10 Mountain Climbers 15 Sit-ups Post time! LVL1M: 2 rounds, light weight LVL1: 3 rounds, 25/10lbs LVL2: 30/15lbs LVL3: RX'd	3m 38s Performed as RX
Paul Greenhalgh	12/13/2014	Premier Martial Arts/Grand River CrossFit	12/13/2014	Every minute on the minute for max rounds 1 Thruster 95/65lbs 5 Pull-ups Add 1 thruster each minute until failure Post total rounds and reps!	9 rounds 5 reps Performed as RX
Paul Greenhalgh	12/12/2014	Premier Martial Arts/Grand River CrossFit	12/12/2014	4 rounds for max reps 30sec Hang Power Clean 95/65 15sec break 30sec Push-press 95/65lbs 30sec rest between rounds! Post total reps! LVL1M: 2 rounds, light weight LVL1: 3 rounds, 75/45lbs LVL2: 85/55lbs LVL3: RX'd	126 reps Performed as RX
Paul Greenhalgh	12/10/2014	Premier Martial Arts/Grand River CrossFit	12/10/2014	8min AMRAP of: 1 Rope Climb 5 Burpees 10 Box Jumps 24/20 Post rounds & reps! LVL1M: 5min, mod rope climb,20"/16" LVL1: mod. rope climb, 20/16" LVL2: Mod. rope climb LVL3: RX'd	4 rounds 12 reps Performed as RX
Paul Greenhalgh	12/08/2014	Premier Martial Arts/Grand River CrossFit	12/08/2014	5 rounds for time: 5 Power Snatch 95/65lbs 7 V-sits 9 Hand release push-ups Post time! LVL1M: 3 rounds, light weight, sit-ups LVL1: 4 rounds, 75/45lbs LVL2: 85/55lbs LVL3: RX'd	5m 45s Performed as RX
Paul Greenhalgh	12/04/2014	Premier Martial Arts/Grand River CrossFit	12/04/2014	Row 250m 30sec Break Row 350m 30sec Break Row 450m Post Total time including breaks!	4m 40s Performed as RX

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