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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 10/30/2019 Premier Martial Arts/Grand River CrossFit 10/30/2019 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
DB Squats 40/25lbs

Post time!
Scale as needed.

 2m 35s
Performed as RX
Paul Greenhalgh 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlift High Pulls 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 9 rounds 0 reps
Performed as RX
Paul Greenhalgh 10/26/2019 Premier Martial Arts/Grand River CrossFit 10/26/2019 3 rounds for time of:
15 hang power snatches 75/45lbs
50 squats for time
Plank for time equal to squat time

Post time!
Scale as needed.
 9m 40s
Performed as RX
Paul Greenhalgh 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 8 rounds 0 reps
Performed as RX
Paul Greenhalgh 10/17/2019 Premier Martial Arts/Grand River CrossFit 10/17/2019 Run or Row
4x1000m
3min rest between

Post fastest interval!
 4m 35s
Performed as RX
Paul Greenhalgh 10/15/2019 Premier Martial Arts/Grand River CrossFit 10/15/2019 Escalating Density Training
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"

Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.

Post total reps!		 145 reps
Performed as RX
Paul Greenhalgh 10/11/2019 Premier Martial Arts/Grand River CrossFit 10/11/2019 4 x 2min rounds of:
20/15 Cal row
Max Rep Push Jerks 115/75lbs
1min rest between rounds

Post total reps and calories.
Scale as needed!
Compare to Oct 27, 2017
 139 reps
Performed as RX
Paul Greenhalgh 10/07/2019 Premier Martial Arts/Grand River CrossFit 10/07/2019 7min AMRAP
3 Power Cleans 115/85lbs
6 Renegade Rows 35/20lbs
9 Ab mat sit-ups

Post rounds & reps!
Scale as needed
 10 rounds 11 reps
Performed as RX
Paul Greenhalgh 10/04/2019 Premier Martial Arts/Grand River CrossFit 10/04/2019 For Time:
1K Row
Directly into:
6 Rounds:
3 Power Cleans 135/95lbs
6 Push-ups
9 Air Squats

Post time!
Scale as needed.
 7m 26s
Performed as RX
Paul Greenhalgh 10/02/2019 Premier Martial Arts/Grand River CrossFit 10/02/2019 12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs

Post rounds & reps!
Scale as needed.
Compare to October 1, 2018
 5 rounds 53 reps
Performed as RX
Paul Greenhalgh 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/30/2019 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 8m 24s
Performed as RX
Paul Greenhalgh 09/28/2019 Premier Martial Arts/Grand River CrossFit 09/28/2019 Prize WOD
Frank the Tank Part 1 (On the 0:00)
AMRAP 5min:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts 155/115lbs
12 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 2 (On the 10:00)
AMRAP 5min:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts 185/135lbs
9 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 3 (On the 20:00)
AMRAP 5min:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts 225/155lbs
6 Barbell Facing Burpees

Post total reps!
Scale as needed.
 211 reps
Performed as RX
Paul Greenhalgh 09/24/2019 Premier Martial Arts/Grand River CrossFit 09/24/2019 Power Clean
5-5-3-3-1
10 reps @ 60% of 1 Rep using Hang power clean.

Post heaviest load.

 195 lbs
Performed as RX
Paul Greenhalgh 09/21/2019 Premier Martial Arts/Grand River CrossFit 09/21/2019 Sucker Punch
21-18-15-12-9 reps of:
Thrusters 75/45lbs
KB Swings 50/35lbs

Post time!
Scale as needed.
 9m 33s
Performed as RX
Paul Greenhalgh 09/16/2019 Premier Martial Arts/Grand River CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 4m 57s
Performed as RX
Paul Greenhalgh 09/14/2019 Premier Martial Arts/Grand River CrossFit 09/14/2019 For time:
1 mile run/row
Then 10 rounds of:
7 Thrusters 75/45lbs
7 Pull-ups
7 Burpees

Post time!
Scale as needed.
 31m 47s
Performed as RX
Paul Greenhalgh 09/09/2019 Premier Martial Arts/Grand River CrossFit 09/09/2019 AMRAP 7min:
Wallballs (20/14)
On the Minute: 5 Deadlifts (185/135)

Post total wall ball reps.
Scale as needed.
 102 reps
Performed as RX
Paul Greenhalgh 09/07/2019 Premier Martial Arts/Grand River CrossFit 09/07/2019 3 Rounds
21/15 Calorie Row
75 Double Unders
Directly Into
3 Rounds:
10 Dumbbell Snatches (50/35)
6 Lateral Dumbbell Burpees

Post time!
Scale as needed.
 6m 32s
Performed as RX
Paul Greenhalgh 09/05/2019 Premier Martial Arts/Grand River CrossFit 09/05/2019 Run or Row
8x400m
Rest is 1:1 rest for as long as it took for the interval.

Post fastest interval.
 1m 18s
Performed as RX
Paul Greenhalgh 08/30/2019 Premier Martial Arts/Grand River CrossFit 08/30/2019 "Fight Club
3 Rounds for Total Reps:
1:00 Back Squat
1:00 Power Cleans
1:00 Box Jump
1:00 Push ups
Rest 2:00 between rounds.

Rx Barbell 95/65
Rx Box 24/20

Post total reps added together!
Scale as needed.
 230 reps
Performed as RX
Paul Greenhalgh 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 12m 04s
Performed as RX
Paul Greenhalgh 08/19/2019 Premier Martial Arts/Grand River CrossFit 08/19/2019 4 rounds
200m run/row 8 DB Snatches (Alt) 50/35lbs
200m run/row 8 push-ups

Post time!
Scale as needed.		 9m 54s
Performed as RX
Paul Greenhalgh 08/09/2019 Premier Martial Arts/Grand River CrossFit 08/09/2019 3 Rounds:
15 Power Cleans 95/65lbs
20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50 Air Squats

Post time!
Scale as needed.		 17m 53s
Performed as RX
Paul Greenhalgh 08/07/2019 Premier Martial Arts/Grand River CrossFit 08/07/2019 3 Rounds:
400m Run
20 Kettlebell Swings 50/35lbs
20 Wallballs 20/14lbs

Post time!
Scale as needed.
 11m 27s
Performed as RX
Paul Greenhalgh 07/06/2019 Premier Martial Arts/Grand River CrossFit 07/06/2019 Up & Over
21-15-9 reps of
Hang Cleans 95/65lbs
Lateral Burpees over the Rower
Row for Calories

Post time!
Scale as needed.		 10m 32s
Performed as RX
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