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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 08/10/2020 Premier Martial Arts/Grand River CrossFit 08/10/2020 Back Squat
5-5-3-3-3-1
Rest 3min between sets

Post heaviest load!
 285 lbs
Performed as RX
Paul Greenhalgh 08/07/2020 Premier Martial Arts/Grand River CrossFit 08/07/2020 Run or Row
4 x 800m
3min Rest between

Post fastest interval!
 2m 57s
Performed as RX
Paul Greenhalgh 08/06/2020 Premier Martial Arts/Grand River CrossFit 08/06/2020 4 rounds for time of:
10 Deadlifts 115/155lbs
15 Wall Balls 14/20lbs

Post time!
 4m 31s
Performed as RX
Paul Greenhalgh 08/05/2020 Premier Martial Arts/Grand River CrossFit 08/05/2020 Thrusters
3-3-3-3-3-3-3

Core Work today!

 145 lbs
Performed as RX
Paul Greenhalgh 08/04/2020 Premier Martial Arts/Grand River CrossFit 08/04/2020 21-15-9 reps of:
Power Cleans 65/95lbs
Box Jumps 20"/24"

Post time!
 4m 31s
Performed as RX
Paul Greenhalgh 08/03/2020 Premier Martial Arts/Grand River CrossFit 08/03/2020 15min AMRAP:
6 SA DB Snatch 35/50lbs
8 Air Squats
10 Alt. V-sits

Post rounds & reps!
 14 rounds 0 reps
Performed as RX
Paul Greenhalgh 07/31/2020 Premier Martial Arts/Grand River CrossFit 07/31/2020 4 Rounds for Time!
200m Run
8 Power Cleans 65/95lbs
12 Jump Squats

Post time!
 7m 56s
Performed as RX
Paul Greenhalgh 03/28/2020 Premier Martial Arts/Grand River CrossFit 03/28/2020 5 rounds for time of:
10 Chair Dips
15 Air Squats
20 Sit-ups

Post time!
Scale as needed.
SuperKids can scale as needed.		 6m 51s
Performed as RX
Paul Greenhalgh 03/28/2020 Premier Martial Arts/Grand River CrossFit 03/28/2020 5 rounds for time of:
10 Chair Dips
15 Air Squats
20 Sit-ups

Post time!
Scale as needed.
SuperKids can scale as needed.		 6m 51s
Performed as RX
Paul Greenhalgh 03/23/2020 Premier Martial Arts/Grand River CrossFit 03/23/2020 Farmland
15min AMRAP:
15 Hand-release push-ups
18 Bent over Odd object Rows
21 Glute bridge

Post rounds and reps!
Scale as needed.

 6 rounds 7 reps
Performed as RX
Paul Greenhalgh 03/20/2020 Premier Martial Arts/Grand River CrossFit 03/20/2020 For time:
1 Push up
1 Squat
2 Push ups
2 Squats
3 Push ups
3 Squats
4 Push ups
4 Squats
.. Until 10 reps of each

2min rest

10 Push ups
10 Squats
9 Push ups
9 Squats
8 Push ups
8 Squats
.Until 1 reps of each completed.

Post time including 2min rest!
 9m 26s
Performed as RX
Paul Greenhalgh 03/16/2020 Premier Martial Arts/Grand River CrossFit 03/16/2020 7 minute AMRAP:
7 push press 75/45lbs
7 KBS 50/35lbs
7 burpees

Post total reps!
Scale as needed.		 123 reps
Performed as RX
Paul Greenhalgh 03/04/2020 Premier Martial Arts/Grand River CrossFit 03/04/2020 5 rounds for Time:
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
Scale as needed.		 5m 51s
Performed as RX
Paul Greenhalgh 03/02/2020 Premier Martial Arts/Grand River CrossFit 03/02/2020 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.

 3m 37s
Performed as RX
Paul Greenhalgh 02/08/2020 Premier Martial Arts/Grand River CrossFit 02/08/2020 Rack City
For time:
10 Power Cleans 115/85lbs
50 Air Squats
10 Front Squats 115/85lbs
50 Air Squats
10 Push Jerks 115/85lbs
50 Air Squats

Post time!
Scale as needed.
 6m 01s
Performed as RX
Paul Greenhalgh 02/03/2020 Premier Martial Arts/Grand River CrossFit 02/03/2020 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!
Scale as needed.		 7 rounds 0 reps
Performed as RX
Paul Greenhalgh 01/24/2020 Premier Martial Arts/Grand River CrossFit 01/24/2020 8min AMRAP:
6 Hang Power Cleans 95/65lbs
8 Push-ups
10 Walking lunges

Post rounds & reps!
Scale as needed.
 9 rounds 12 reps
Performed as RX
Paul Greenhalgh 01/13/2020 Premier Martial Arts/Grand River CrossFit 01/13/2020 12min AMRAP
5 Hang Cleans 95/65lbs
7 Box Jumps 24/20
9 Sit-ups

Post rounds and reps!
Scale as needed.		 14 rounds 3 reps
Performed as RX
Paul Greenhalgh 01/03/2020 Premier Martial Arts/Grand River CrossFit 01/03/2020 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
5 Deadlift BW 2nd minute
Workout finished at 100 calories

Post time!
Scale as needed.
 8m 28s
Performed as RX
Paul Greenhalgh 12/04/2019 Premier Martial Arts/Grand River CrossFit 12/04/2019 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!
Compare to Dec 27, 2016
Scale as needed.		 115 reps
Performed as RX
Paul Greenhalgh 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 287 reps
Performed as RX
Paul Greenhalgh 11/25/2019 Premier Martial Arts/Grand River CrossFit 11/25/2019 10min AMRAP:
8 Hang Power Cleans 105/75
8 Box overs 24/20"
8 Push Jerks 105/75lbs

Post rounds & reps!

 7 rounds 12 reps
Performed as RX
Paul Greenhalgh 11/21/2019 Premier Martial Arts/Grand River CrossFit 11/21/2019 Run or Row
6x3min
90sec rest between.

Post total distance in meters!

 4,615 m
Performed as RX
Paul Greenhalgh 11/18/2019 Premier Martial Arts/Grand River CrossFit 11/18/2019 Ascending Ladder in 8min
2 Wall Balls 20/14lbs
2 KB Swings 50/35lbs
2 Sit-ups

Add 2 reps each round. Post total reps added together.
Scale as needed.		 212 reps
Performed as RX
Paul Greenhalgh 11/11/2019 Premier Martial Arts/Grand River CrossFit 11/11/2019 5 rounds for time
3 Clean & Jerk 115/75lbs
9 Wall Balls 20/14lbs
15 Sit-ups

Post time!
Scale as needed.		 4m 47s
Performed as RX
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