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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 12/01/2014 Premier Martial Arts/Grand River CrossFit 12/01/2014 5 rounds
20 Sit-ups
5 Push Jerk 115/75lbs

Post time1
LVL1M: 3 rounds, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 4m 48s
Performed as RX
Paul Greenhalgh 11/28/2014 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 319 reps
Performed as RX
Paul Greenhalgh 11/27/2014 Premier Martial Arts/Grand River CrossFit 11/27/2014 Rowing
8x150m
30 sec between.

Post fastest interval.
 0m 26s
Performed as RX
Paul Greenhalgh 11/26/2014 Premier Martial Arts/Grand River CrossFit 11/26/2014 4 rounds for Time:
500m Row
5 HSPU's
5 Power Cleans 135/85lbs

Post time!
LVL1: 2 rounds, 300m row, mod. push-ups, light weight
LVL1: 3 rounds, mod. push-ups, 95/55lbs
LVL2: mod. push-ups, 115/75lbs
LVL3: RX'd		 11m 50s
Performed as RX
Paul Greenhalgh 11/21/2014 Premier Martial Arts/Grand River CrossFit 11/21/2014 5 rounds for time:
8 Alternating Pistol Squats
10 sumo-deadlift highpull 75/45
12 Sit-ups

Post time!
LVL1M: 3 rounds, air squats, light weight
LVL1: 4 rounds, 55/30lbs
LVL2: 65/35lbs
LVL3: RX'd		 7m 08s
Workout Scaled
Paul Greenhalgh 11/17/2014 Premier Martial Arts/Grand River CrossFit 11/17/2014 4 Rounds for time:
3 1-Arm (RT) DB Snatches 50/35lbs
12 Diamond Pushups
3 1-Arm (LT) DB Snatches 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, regular push-ups
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 4m 19s
Performed as RX
Paul Greenhalgh 11/11/2014 Premier Martial Arts/Grand River CrossFit DG Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20lbs Dumbbell thruster, 8 reps
35/20lbs Dumbbell walking lunge, 12 steps

Post rounds & reps.
LVL1M: 5min, Hang knee raise, light weight
LVL1: 8min, Hang knee raise, 30/15lbs
LVL2: Knees to chest
LVL3: RX'd		 5 rounds 20 reps
Performed as RX
Paul Greenhalgh 11/10/2014 Premier Martial Arts/Grand River CrossFit 11/10/2014 4 rounds
1 minute Row (calories)
1 minute Sit-ups

Rest 30sec between rounds, total reps and calories = score
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3 RX'd 		205 reps
Performed as RX
Paul Greenhalgh 11/06/2014 Premier Martial Arts/Grand River CrossFit 11/06/2014 4x250m Row
30 sec rest between

Post fastest interval!
 0m 46s
Performed as RX
Paul Greenhalgh 11/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 27-Nov 1, 2014 For Time:
21 Burpees
21 KB Swings 50/35lbs
21 Pull-ups
21 Box Jumps 24/20
21 Burpees

Post time!
LVL1M: 11 reps each, light weight, mod pull-ups, 20"/16"
LVL1: 40/25lbs, 20"/16", mod. pull-ups
LVL2: 45/30lbs, mod. pull-ups
LVL3: RX'd		 6m 36s
Performed as RX
Paul Greenhalgh 10/31/2014 Premier Martial Arts/Grand River CrossFit 10/31/2014 10min AMRAP:
10 sit-ups
15 Push-ups
10 Sit-ups
30 Squats

Post rounds and reps!
LVL1M: 5min
LVL1: 7min
LVL2: RX'd
LVL3: RX'd		 5 rounds 17 reps
Performed as RX
Paul Greenhalgh 10/29/2014 Premier Martial Arts/Grand River CrossFit 10/29/2014 For Time:
21-18-15-12-9-6-3 reps of:
Sumo-deadlift Highpull 75/55lbs
Double Unders

Post time!
LVL1M: 12-3 reps, light weight, single skips
LVL1: 15-3 reps, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd
 7m 59s
Workout Scaled
Paul Greenhalgh 10/27/2014 Premier Martial Arts/Grand River CrossFit 10/27/2014 7min AMRAP:
3 Handstand Push-ups
10 Ball Slams 20lbs

Post rounds and reps
LVL1M: 4min, mod. push-ups
LVL1: 5min, mod. push-ups
LVL2: Mod. push-ups
LVL3: RX'd
 8 rounds 5 reps
Performed as RX
Paul Greenhalgh 10/25/2014 Premier Martial Arts/Grand River CrossFit Prize WOD October 20-25, 2014 JACKIE
1000m Row
50 Thrusters 45lbs
30 Pull-ups

Post time!
LVL1M: 500m row, 25 thrusters(light weight) 15 mod. pull-ups
LVL1: 35lbs, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 9m 20s
Performed as RX
Paul Greenhalgh 10/18/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 14-18, 2014 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs

LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24" 		8m 30s
Performed as RX
Paul Greenhalgh 10/18/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 14-18, 2014 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs

LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24" 		6m 11s
Performed as RX
Paul Greenhalgh 10/17/2014 Premier Martial Arts/Grand River CrossFit 10/17/2014 4x400m Run or Row
2min Rest Between

Post Fastest Interval!		 1m 12s
Performed as RX
Paul Greenhalgh 10/14/2014 Premier Martial Arts/Grand River CrossFit 10/14/2014 7 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 3 rounds, light weight
LVL1: 5 rounds, 115/75lbs
LVL2: 125/85lbs
LVL3: RX'd		 9m 16s
Performed as RX
Paul Greenhalgh 10/10/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 6-10, 2014 For Time:
Every minute on the minute do 5 Toes to Bar
100 Kettle Bell Swings 50/35lbs

Post time:
LVL1M: 50 KB swings, light weight, hang knee raise
LVL1: 75 Kb swings, 40/25lbs, hang knee raise
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 3m 46s
Performed as RX
Paul Greenhalgh 10/09/2014 Premier Martial Arts/Grand River CrossFit 10/09/2014 Row
1x 250m
30sec Break
2x350m
30sec Break between
1x500m

Post total time including breaks!		 5m 26s
Performed as RX
Paul Greenhalgh 10/08/2014 Premier Martial Arts/Grand River CrossFit 10/08/2014 30-30-30
For Time:
30 Shoulder to Overhead 95/65lbs
30 Front Squats 95/65lbs
30 Power Cleans 95/65lbs

Post time!
LVL1M: 15 reps each, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 4m 17s
Performed as RX
Paul Greenhalgh 10/03/2014 Premier Martial Arts/Grand River CrossFit 10/03/2014 4 rounds for time:
4 Single Arm DB Hang Clean & Jerk 35/20lbs
6 Box Jumps 24/20
8 Push-ups

Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs
LVL3: RX'd		 3m 47s
Performed as RX
Paul Greenhalgh 09/29/2014 Premier Martial Arts/Grand River CrossFit 09/29/2014 3 rounds for time:
6 Handstand Push-ups
8 Pistol Squats (Alternating)
10 Pull-ups

Post time!
Scale as needed.
 5m 35s
Workout Scaled
Paul Greenhalgh 09/26/2014 Premier Martial Arts/Grand River CrossFit 09/26/2014 10 min AMRAP of:
3 Thrusters 95/65
5 Hang Power Cleans 95/65
7 Sumo-Deadlift Highpull 95/65lbs

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 6 rounds 0 reps
Performed as RX
Paul Greenhalgh 09/25/2014 Premier Martial Arts/Grand River CrossFit 09/25/2014 5x200m Runs
45sec break between

Post fastest interval!		 0m 29s
Performed as RX
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