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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 07/25/2014 Premier Martial Arts/Grand River CrossFit 07/25/2014 3 rounds for time of:
21 Push Press 75/45lbs
21 Sit-ups
21 Back Squats 75/45lbs

Post time!
LVL1M: 10 reps each, light weight
LVL1: 15 reps each, 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 8m 20s
Performed as RX
Paul Greenhalgh 07/24/2014 Premier Martial Arts/Grand River CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile

Post time!
Scale as needed.		 24m 35s
Performed as RX
Paul Greenhalgh 07/23/2014 Premier Martial Arts/Grand River CrossFit 07/23/2014 21-15-9 reps of:
Power Cleans 95/65lbs
Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"16"
LVL1: 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL3: RX'd		 8m 10s
Performed as RX
Paul Greenhalgh 07/19/2014 Premier Martial Arts/Grand River CrossFit Summer Throwdown Workout #4 Throwdown Workout #4
21-15-9 reps of
Deadlifts 225/155 (185/95lbs scaled)
KB Swings 50/35lbs (40/25lbs)

Post time!
 7m 43s
Performed as RX
Paul Greenhalgh 07/17/2014 Premier Martial Arts/Grand River CrossFit 07/17/2014 Running Day
200m run
30sec break
400m run
45sec break
800m run
1min break
400m run
45sec break
200m run
Post total time including breaks. Scale as needed.		 10m 48s
Performed as RX
Paul Greenhalgh 07/16/2014 Premier Martial Arts/Grand River CrossFit 07/16/2014 Every Minute on the minute for 10min
3 Clean & Jerks 115/75lbs
7 Toes to Bar

Perfect score is 10 rounds.
Post total rounds.

LVL1M: 6min, light weight, hanging knee raise
LVL1: 8min, 95/55lbs, hanging knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd

 10m 00s
Performed as RX
Paul Greenhalgh 07/12/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #3 As many reps as possible in 8min of:
50 Box Jumps/Step Ups 24/20"(20/16")
25 Push-ups (Mod. push-ups)
50 Walking Lunge steps
25 V-sits (sit-ups)
50 Wall Balls 20/15lbs(low targets)
25 Burpees

If you finish all reps with time left start again at beginning.
Post total reps!
 181 reps
Performed as RX
Paul Greenhalgh 07/11/2014 Premier Martial Arts/Grand River CrossFit 07/11/2014 For Time:
Run 400m
50 Power Snatches 75/45lbs
Run 400m

Post time!
LVL1M: 200m runs, 25 Ground to Overhead light weight
LVL1: 400m runs, 35 reps 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 7m 42s
Performed as RX
Paul Greenhalgh 07/10/2014 Premier Martial Arts/Grand River CrossFit 07/10/2014 8x100m Row
10 hand release push-ups between intervals
Post total time.

Post total time!
 8m 04s
Performed as RX
Paul Greenhalgh 07/05/2014 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 42 reps
Performed as RX
Paul Greenhalgh 07/04/2014 Premier Martial Arts/Grand River CrossFit 07/04/2014 5 rounds for time of:
10 Box Jumps 24/20
10 Toes to Bar

Post time!
LVL1M: 3 rounds, 20"/16", Hang knee raise
LVL1: 4 rounds, 20"/16", Hang knee raise
LVL2: Knees to chest
LVL3: RX'd
 5m 26s
Performed as RX
Paul Greenhalgh 07/03/2014 Premier Martial Arts/Grand River CrossFit 07/03/2014 1000m Row
10 sit-ups for each minute it takes to do 1000m
Time is kept going until sit-ups are finished.

Post total time!		 5m 12s
Performed as RX
Paul Greenhalgh 07/01/2014 Premier Martial Arts/Grand River CrossFit 07/01/2014 7min AMRAP of:
7 Hand Release Push-ups
7 Wall Balls 20lbs/15lbs

Post rounds & reps!
LVL1M: 5min, mod. push-ups, low targets
LVL1: Mod. push-ups, low targets
LVL2: RX'd
LVL3: RX'd		 9 rounds 3 reps
Performed as RX
Paul Greenhalgh 06/27/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #1 4 Rounds for Time of:
400m Run (200m scaled)
20 SDHP 75/55lbs (55/35lbs scaled)
20 Air Squats

Post time!
 15m 32s
Performed as RX
Paul Greenhalgh 06/21/2014 Premier Martial Arts/Grand River CrossFit 06/21/2014 Vested Cindy
20min AMRAP with 20/10lbs Vest
5 Pull-ups
10 Push-ups
15 Squats

Post rounds & reps!
LVL1M: 10min, no weight, mod. pull-ups
LVL1M: 12min, no weight, mod. pull-ups
LVL2: 15min, weighted, mod. pull-ups
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Paul Greenhalgh 06/18/2014 Premier Martial Arts/Grand River CrossFit 06/18/2014 5 Rounds for time of:
8 SDHP 75/55lbs
10 Push-press 75/55lbs
12 Sit-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 4m 48s
Performed as RX
Paul Greenhalgh 06/16/2014 Premier Martial Arts/Grand River CrossFit 06/16/2014 3 Rounds for time:
200m Row
5 Power Cleans 135/85lbs

Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd
 3m 31s
Performed as RX
Paul Greenhalgh 06/13/2014 Premier Martial Arts/Grand River CrossFit 06/13/2014 4 rounds for time of:
5 Ground to Overhead 115/75lbs
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 95/55lbs, hang knee raise
LVL2: 105/65lbs, Knees to chest
LVL3: RX'd		 3m 51s
Performed as RX
Paul Greenhalgh 06/09/2014 Premier Martial Arts/Grand River CrossFit 06-09/2014 4 rounds of:
6 Push-press @ 80% of Strict press 1RM
9 Sit-ups
12 Squats

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 60%
LVL2: 70%
LVL3: RX'd		 3m 28s
Performed as RX
Paul Greenhalgh 06/05/2014 Premier Martial Arts/Grand River CrossFit 06/05/2014 4x200m Run
2min Between intervals

Post fastest interval!
 0m 27s
Performed as RX
Paul Greenhalgh 05/31/2014 Premier Martial Arts/Grand River CrossFit Prize WOD May 26-May 31, 2014 For Time:
100 Hang Cleans (dumbbells) 35/25lbs
At each minute perform 5 burpees

Post time!
LVL1M: 40 reps, light weight
LVL1: 60 reps, 25/15lbs
LVL2: 80 reps, 30/20lbs
LVL3: RX'd 		3m 59s
Performed as RX
Paul Greenhalgh 05/24/2014 Premier Martial Arts/Grand River CrossFit Helen - Challenge of the Week May 19-24, 2014 Three rounds for time:
Run 400 meters
21 Kettlebell swings 50/35lbs
12 Pull-ups

Post time!
LVL1M: 200m run, 12 KB Swings light weight, 6 mod. pull-ups
LVL1: 40/25lbs, mod. pull-ups
LVL2: 45/30lbs, mod. pull-ups
LVL3: RX'd
 12m 09s
Performed as RX
Paul Greenhalgh 05/16/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 12-16, 2014 For Time:
20 Curtis Press 95/65lbs
1 Curtis Press= 1 Hang clean +
Right leg lunge + Left Leg Lunge + Push Press

Post time!
LVL1M: 10 reps, light weight
LVL1: 15 reps, 75/45lbs
LVL2: 85/55lb
LVL3: RX'd + 3 Burpee penalty every time bar touches floor added on to end of workout. Post number of burpees performed.		 4m 42s
Performed as RX
Paul Greenhalgh 05/14/2014 Premier Martial Arts/Grand River CrossFit 05/14/2014 4 rounds for time:
10 Sumo-deadlift Highpull 75/55
10 Box Jumps 24/20

Post time!
LVL1M: 2 rounds, light weight, 20"/16"
LVL1: 3 rounds, 55/35lbs, 20"/16"
LVL2: 65/45lbs
LVL3: RX'd		 4m 22s
Performed as RX
Paul Greenhalgh 05/13/2014 Premier Martial Arts/Grand River CrossFit 05/13/2014 Push Jerk
5-5-5-3-3-3

Post heaviest load!
 185 lbs
lbs
Performed as RX
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