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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 09/24/2014 Premier Martial Arts/Grand River CrossFit 09/24/2014 4 rounds for time:
5 Power Cleans 135/85
2 Rope Climbs

Post time!
LVL1M: light weight, mod. rope climb
LVL1: 95/55lbs, mod, rope climb
LVL2: 115/65lbs, mod. rope climb
LVL3: RX'd
 4m 38s
Performed as RX
Paul Greenhalgh 09/22/2014 Premier Martial Arts/Grand River CrossFit 09/22/2014 Buy In: 800m Row
followed by 3 rounds of
5 Power Snatches 95/65lbs
10 Pull-ups
15 Squats
Cash Out: 100 Double Unders

Post Time!
LVL1M: 400m, 2 rounds, light weight, mod. pull-ups, singel skips
LVL1: 75/45lbs, mod. pull-ups, double skips
LVL2: 85/55lbs, mod. pull-ups, triple skips
LVL3: RX'd		 10m 18s
Workout Scaled
Paul Greenhalgh 09/20/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 15-20, 2014 For Time:
Row 500m
15 Pull-ups
15 Thrusters 95/65lbs
Run 400m
15 Box Jumps 24/20
15 KB Swings 50/35lbs
Run 400m
15 Push-ups
15 Power Cleans 95/65lbs
Row 500m

Post time!
LVL1M: 7 reps each, Half meters, light weight 20"/16", mod. pull-ups,
LVL1: 75/45lbs, 40/25lbs, mod pull-ups
LVL2: 85/55lbs, 45/30lbs, mod. pull-ups
LVL3: RX'd		 13m 06s
Performed as RX
Paul Greenhalgh 09/17/2014 Premier Martial Arts/Grand River CrossFit 09/17/2014 3 rounds for time of:
5 Deadlifts 225/155lbs
50 Double Unders
20 Push-ups

Post time!
LVL1M: light weight, single skips,
LVL1: 185/115lbs, double skips
LVL2: 205/135lbs, triple skips
LVL3: RX'd		 7m 55s
Workout Scaled
Paul Greenhalgh 09/15/2014 Premier Martial Arts/Grand River CrossFit 09/15/2014 EMOM for 10min of
3 squat cleans 95/65lbs
5 burpees

Post total rounds! 10 is perfect score.
LVL1M: 6min, Power cleans, light weight
LVL1: 8min, Power cleans, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd + 115/85lbs
 10 rounds 0 reps
Performed as RX
Paul Greenhalgh 09/12/2014 Premier Martial Arts/Grand River CrossFit 09/12/2014 For Time:
4 rounds of:
10 Back Squats @ 65%BW
5 Push Jerks @ 65%BW

Post time!
LVL1M: light weight
LVL1: 45% Body weight
LVL2: 55% Body weight
LVL3: RX'd		 3m 05s
Performed as RX
Paul Greenhalgh 09/11/2014 Premier Martial Arts/Grand River CrossFit 09/11/2014 Rowing
2x1000m
2min Rest between

Post fastest interval!
 3m 45s
Performed as RX
Paul Greenhalgh 09/10/2014 Premier Martial Arts/Grand River CrossFit 09/10/2014 6 rounds for time of:
10 Kettle bell swings 50/35
200m Run or Row

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 7m 37s
Performed as RX
Paul Greenhalgh 09/09/2014 Premier Martial Arts/Grand River CrossFit 09/09/2014 Hang Power Clean
3-3-3-3-3-3-3

Post heaviest load!		 165 lbs
lbs
Performed as RX
Paul Greenhalgh 09/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 2-6, 2014 For Time!
21-15-9 reps
KB Swings 50/35lbs
Pull-ups

Post time!
LVL1M: light weight, mod pull-ups
LVL1: 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 4m 39s
Performed as RX
Paul Greenhalgh 09/05/2014 Premier Martial Arts/Grand River CrossFit 09/05/2014 Row
8x45sec
1min Break between
Post total distance.

 1,813 m
Performed as RX
Paul Greenhalgh 09/04/2014 Premier Martial Arts/Grand River CrossFit 09/04/2014 Push Jerk
5-5-5-5-5

Post heaviest load!		 165 lbs
Performed as RX
Paul Greenhalgh 09/03/2014 Premier Martial Arts/Grand River CrossFit 09/03/2014 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time!
LVL1M: no weight lunges, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 35/15lbs
LVL3: RX'd		 3m 49s
Performed as RX
Paul Greenhalgh 09/02/2014 Premier Martial Arts/Grand River CrossFit 09/02/2014 5min AMRAP Ladder
1,1,2,2,3,3,etc.
Box Jumps 24/20
Wall Balls 20/15lbs

Score is total number of reps.
LVL1M; 20/16, Red & Yellow Targets
LVL1: Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd + 28/24 		100 reps
Performed as RX
Paul Greenhalgh 08/29/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 25-Aug 29, 2014 5 Rounds for Time of:
5 Power Snatches 95/65lbs
15 Knees to Elbows

Post time!
LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 4 rounds, 75/45lbs, hang knee raise
LVL2: 85/55lbs, hang knee raise
LVL3: RX'd		 7m 45s
Performed as RX
Paul Greenhalgh 08/28/2014 Premier Martial Arts/Grand River CrossFit 08/28/2014 2 rounds of:
Row 3min
Rest 1min
Row 2min
Rest 1min
Row 1min
Rest 1min
Post total distance.		 3,071 m
Performed as RX
Paul Greenhalgh 08/27/2014 Premier Martial Arts/Grand River CrossFit 08/27/2014 Card Workout for time.
Diamonds = Push-ups
Hearts = Kettlebell swings 50/35lbs
Spades = Double Unders
Clubs= V-sits
Jokers = 10 Burpees

Post time!
LVL1M: Half Deck, light weight, single skips, sit-ups
LVL1: 40/25lbs, double skips
LVL2: 45/30lbs, triple skips
LVL3: RX'd		 20m 35s
Performed as RX
Paul Greenhalgh 08/20/2014 Premier Martial Arts/Grand River CrossFit Run 15min run for distance.

Post distance!
Scale as needed.		 3,100 m
Performed as RX
Paul Greenhalgh 08/16/2014 Premier Martial Arts/Grand River CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
Scale as needed!		 54m 19s
Performed as RX
Paul Greenhalgh 08/15/2014 Premier Martial Arts/Grand River CrossFit Karen For time:
150 Wallball shots 20/15lbs

Post time!
Scale as needed!		 7m 53s
Performed as RX
Paul Greenhalgh 08/13/2014 Premier Martial Arts/Grand River CrossFit Wittman Seven rounds for time of:
15 Kettle bell swings 50/35lbs
15 Power Cleans 95/65lbs
15 Box Jumps 24"/20"

Scale as needed!		 31m 30s
Performed as RX
Paul Greenhalgh 08/11/2014 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95/65lbs Thruster
Pull-ups

Scale as needed!
 9m 40s
Performed as RX
Paul Greenhalgh 08/08/2014 Premier Martial Arts/Grand River CrossFit 08/08/2014 Clean & Jerk
5-5-5-5-5

Post heaviest load!		 155 lbs
lbs
lbs
Performed as RX
Paul Greenhalgh 08/07/2014 Premier Martial Arts/Grand River CrossFit 08/07/2014 Run or Row
Cover as much distance as possible in 10min.

Post distance!		 2,100 m
Performed as RX
Paul Greenhalgh 08/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 28-Aug 1, 2014 3 rounds for time
800m Run
30 Sit-ups
30 Push-ups

Post Time!
LVL1M: 200m run, 15 reps each
LVL1: 400m run, 20 reps each
LVL2: 600M run, 25 reps each
LVL3: RX'd		 17m 31s
Performed as RX
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