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Paul Greenhalgh 08/07/2013 Premier Martial Arts/Grand River CrossFit 08-07-2013 Shoulder Press

5-5-3-3-1 reps

Post heaviest load.
 135 lbs
Performed as RX
Paul Greenhalgh 08/06/2013 Premier Martial Arts/Grand River CrossFit 08-06-2013 Back Squats

5-5-3-3-1 reps

Post Heaviest Load		 235 lbs
Performed as RX
Paul Greenhalgh 08/02/2013 Premier Martial Arts/Grand River CrossFit None 5 Rounds for Time:
6 Power Cleans 115lbs/75lbs
8 Box Jumps 24"/20"
10 V-Ups

LVL1M: 3r, Hang Clean(light), 20"/16", Sit-ups
LVL1: 4r, 95lbs/65lbs
LVL2: RX'd
LVL3: RX'd, 28"/24", sub. 8min		 7m 07s
Performed as RX
Paul Greenhalgh 07/30/2013 Premier Martial Arts/Grand River CrossFit 07-30-2013 For Time:
200m Run
1min rest
400m Run
2min Rest
800m
3min Rest
400m Run
2min Rest
200m
Post total time, breaks included.

LVL1M:200m, 400m
LVL1: 200m, 400m, 800m
LVL2: RX'd
LVL3: RX'd		 15m 17s
Performed as RX
Paul Greenhalgh 07/25/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 22-27, 2013 Backwards Cindy
20min AMRAP of:
15 Squats
10 Push-ups
5 Pull-ups

LVL1M: 10min, Mod. Pull-ups
LVL1: 15min, Mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 11 rounds 0 reps
Performed as RX
Paul Greenhalgh 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.2 3min Break between 4.1 and 4.2
7:00 Thruster Ladder

15 Reps at 85/55lbs(RX'd),65/35lbs(scaled)

15 Reps at 95/65, 75/45

15 Reps at 105/75, 85/55

As Many Reps As Possible at 115/85, 95/65
Post Total Reps.
 37 reps
Performed as RX
Paul Greenhalgh 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.1 1000m Row (RX'd)

750m Row (Scaled)

Must start from a standing position.
Post Time!		 3m 30s
Performed as RX
Paul Greenhalgh 07/16/2013 Premier Martial Arts/Grand River CrossFit 07-16-2013 4 rounds for time:
400m Run
10 Kettle Bell Swings 50/35lbs
10 Push-ups

LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 35/20lbs
LVL2: RX'd
LVL3: RX'd		 11m 32s
Performed as RX
Paul Greenhalgh 07/13/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #3 10min AMRAP of:
3 Cleans 135/85lbs(RX'd),85/55lbs(scaled)
10 Wall Balls 20/15lbs
6 Cleans
10 Wall Balls
9 Cleans
10 Wall Balls
....Keep adding 3 cleans each round until timer sounds.
 95 reps
Performed as RX
Paul Greenhalgh 07/12/2013 Premier Martial Arts/Grand River CrossFit 07-12-2013 Running Time Trial
1200m

LVL1M: 600m
LVL1: 800m
LVL2: RX'd
LVL3: RX'd		 5m 48s
Performed as RX
Paul Greenhalgh 07/10/2013 Premier Martial Arts/Grand River CrossFit 07-10-2013 3 rounds for time:
8 Pull-ups
8 Front Squats 115/85lbs
8 Burpees

LVL1M: Mod. Pull-ups, light weight
LVL1: Mod. Pull-ups, 85/55lbs
LVL2: Mod. Pull-ups 105/75lbs
LVL3: RX'd		 6m 02s
Performed as RX
Paul Greenhalgh 07/09/2013 Premier Martial Arts/Grand River CrossFit 07-09-2013 3 rounds for time:
5 Clean & Jerk 135/95lbs
300m Row

LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd		 6m 17s
Performed as RX
Paul Greenhalgh 07/06/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #2 3 Rounds for Time:

800m Run(RX'd), 400m Run(Scaled)
50 Squats(RX'd), 25 Squats(Scaled)
50 Push-ups(RX'd), 25 Push-ups(Scaled)

Post time!		 33m 24s
Performed as RX
Paul Greenhalgh 07/05/2013 Premier Martial Arts/Grand River CrossFit 07-05-2013 4 rounds for time:
400m Run
250m Row
15 Push-ups
Compare to Nov. 23, 2012

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd sub. 15min 		17m 20s
Performed as RX
Paul Greenhalgh 07/03/2013 Premier Martial Arts/Grand River CrossFit 07-03-2013 10min AMRAP of:
2 Rope Climbs
4 Power Cleans 115/75lbs
6 Kettle Bell Swings 50/35lbs

LVL1M: 6min, Mod. Rope climb, light weights
LVL1: 8min, Mod. Rope climb 95/55lbs, 35/20lbs
LVL2: Mod. Rope climb
LVL3: RX'd		 5 rounds 0 reps
Performed as RX
Paul Greenhalgh 06/29/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #1 4 Rounds For Time of:
5 Shoulder to Overhead 115/75lbs, 75/45lbs(scaled)
10 Deadlifts 115/75lbs, 75/45lbs(scaled)
15 Box Jumps 24"/20", 20"/16"(scaled)

Post Time!
 5m 51s
Performed as RX
Paul Greenhalgh 06/24/2013 Premier Martial Arts/Grand River CrossFit 06-24-2013 Rowing Ladder
250m
1min rest
350m
1min rest
450m
1min rest
550m
Post total time including breaks

LVL1M: 250m + 350m
LVL1: 250m to 450m
LVL2: RX'd
LVL3: RX'd		 8m 33s
Performed as RX
Paul Greenhalgh 06/21/2013 Premier Martial Arts/Grand River CrossFit 06-21-2013 3 rounds for time of:
250m row
10 Pull-ups
10 Ground to Overhead 105/75lbs
10 Sit-ups

LVL1M: 2 rounds, mod. Pull-ups, light weight
LVL1: mod. Pull-ups, 85/55lbs
LVL2: mod. Pull-ups, 95/65lbs
LVL3: RX'd		 12m 36s
Performed as RX
Paul Greenhalgh 06/19/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 17-22, 2013 For Time:
60 Push-ups
40 sit-ups
30 Squats
20 Dips
10 Box Jumps 24/20
5 Burpees

LVL1M: 30-20-15-10-5 reps, mod. PU's, & Dips, low box
LVL1: full reps, mod. PU's, mod dips
LVL2: Mod. Dips
LVL3: RX'd		 8m 22s
Performed as RX
Paul Greenhalgh 06/17/2013 Premier Martial Arts/Grand River CrossFit 06-17-2013 10min AMRAP of:
150m Row
10 KB Swings 50/35lbs
8 Deadlifts @ Bodyweight

LVL1M: 5min, light weight
LVL1: 7min, 35/20lbs, 50% bodyweight Deadlift
LVL2: 75% Bodyweight Deadlift
LVL3: RX'd		 4 rounds 4 reps
Performed as RX
Paul Greenhalgh 06/15/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 10-15, 2013 For Time:
400m Run
10 Box Jumps 24/20
10 Deadlifts 185/115lbs
200m Run
10 Box Jumps
10 Deadlifts
400m Run

LVL1M: 200m, 1st half, step ups 20/16, light weight, 200m
LVL1: box jumps 20/16, 135/85lbs
LVL2: RX'd
LVL3: RX'd + 28/24		 7m 09s
Performed as RX
Paul Greenhalgh 06/13/2013 Premier Martial Arts/Grand River CrossFit 06-13-2013 Cover Max distance Running or Rowing
9min

LVL1: 5min
LVL1: 6min
LVL2: 7min
LVL3: RX'd		 1,950 m
Performed as RX
Paul Greenhalgh 06/12/2013 Premier Martial Arts/Grand River CrossFit 06-12-2013 Renata Goes to iHop
For Time:
25 Back Ext.
50 Push-ups
25 Knees to Elbows
50 Sit-ups

LVL1M: 12 Back Ext. 25 mod. PU's, 12 Hang Knee Raise, 25 Sit-ups
LVL1: Mod. PU's, Hang Knee Raise
LVL2: Hang Knee Raise
LVL3: RX'd		 7m 19s
Performed as RX
Paul Greenhalgh 06/11/2013 Premier Martial Arts/Grand River CrossFit 06-11-2013 4 rounds for time:
400m Run
10 Power Cleans 115/75lbs

LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 85/45lbs
LVL2: 95/65lbs
LVL3: RX'd		 11m 15s
Performed as RX
Paul Greenhalgh 06/10/2013 Premier Martial Arts/Grand River CrossFit 06-10-2013 4 rounds for time:
1 Rope Climb
5 Shoulder to Overhead 105/75lbs
30 Double Unders

LVL1M: 2 rounds, mod. Rope climb, light weight, single skips
LVL1: Mod. Rope climb, double skips, 85/55lbs
LVL2: Mod. Rope climb, triple skips, 95/65lbs
LVL3: RX'd		 6m 53s
Workout Scaled
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