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Athlete	Date	Location	Workout Name	Description	Results
Paul Greenhalgh	11/27/2018	Premier Martial Arts/Grand River CrossFit	11/27/2018	Front Squat 10-10-5-5-3-3-1-1-1 Post heaviest load!	255 lbs Performed as RX
Paul Greenhalgh	11/26/2018	Premier Martial Arts/Grand River CrossFit	11/26/2018	For Time: 21 Push-ups 21 KB Swings 50/35lbs 21 Air Squats 21 Box Jumps 24/20 21 V-Sits Post time! Scale as needed.	3m 21s Performed as RX
Paul Greenhalgh	11/23/2018	Premier Martial Arts/Grand River CrossFit	Power Cleans For Paws	3 Rounds for Max Reps 1min Burpees 1min Wall Balls 20/14lbs 1min Deadlifts 115/75lbs 1min Med Ball Sit-ups 20/14lbs 1min Hang Power Cleans 115/75lbs 1min Rest between rounds Post total reps added together! Scale as needed.	308 reps Performed as RX
Paul Greenhalgh	11/21/2018	Premier Martial Arts/Grand River CrossFit	11/21/2018	21-18-15-12-9: KB Swings 50/35lbs Pull-Ups Post time! Scale as needed.	11m 03s Performed as RX
Paul Greenhalgh	11/03/2018	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Oct 30-Nov 3, 2018	WTF For Time: 1mile Run 10 Pull ups 10 Box Jumps 24/20 10 Front Squats 95/65 10 Bent Rows 95/65 10 Goblet Squats (KB) 50/35 10 Hang Cleans 95/65 10 Wall Balls 20/14 10 Thrusters 95/65 10 Push ups 10 Double unders 1mile run 40min Timecap! Post time! Scale as needed. Compare to Oct 28, 2017	21m 11s Performed as RX
Paul Greenhalgh	11/02/2018	Premier Martial Arts/Grand River CrossFit	11/02/2018	8 rounds for time of: 5 OH Squats 65/45 20 Double Unders Post time! Scale as needed.	7m 29s Performed as RX
Paul Greenhalgh	10/30/2018	Premier Martial Arts/Grand River CrossFit	10/30/2018	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!	145 reps Performed as RX
Paul Greenhalgh	10/20/2018	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Oct 15-20, 2018	Adderall 0:00 10:00 1 Mile Run, Max Clean and Jerks 135/85 10:00 13:00 Rest 13:00 20:00 800 Meter Run, Max Thrusters 95/65 20:00 23:00 Rest 23:00 27:00 400 Meter Run, Max Snatches 65/45 Post total reps! Scale as needed.	74 reps Performed as RX
Paul Greenhalgh	10/19/2018	Premier Martial Arts/Grand River CrossFit	10/19/2018	21-15-9 reps of: Box Jumps 24"/20" KB Swings 50lbs/35lbs Push Jerks 95/65lbs Post time! Scale as needed.	5m 49s Performed as RX
Paul Greenhalgh	10/18/2018	Premier Martial Arts/Grand River CrossFit	10/18/2018	Run or Row 6x200m 1min Between intervals Post fasted interval!	0m 34s Performed as RX
Paul Greenhalgh	10/17/2018	Premier Martial Arts/Grand River CrossFit	10/17/2018	3-6-9-12-15-18 reps of: Single arm push press each arm 35/20lbs Box Jumps 24/20 Post time! Scale as needed.	6m 15s Performed as RX
Paul Greenhalgh	10/02/2018	Premier Martial Arts/Grand River CrossFit	10/02/2018	Clean Complex Power clean + Hang Clean + Squat Clean = 1 rep 3-3-3-3-3-3-3 Post load!	145 lbs Performed as RX
Paul Greenhalgh	10/01/2018	Premier Martial Arts/Grand River CrossFit	10/01/2018	12min AMRAP 30 Double Under 20 Sit-ups 10 Back Squats 95/65lbs Post rounds & reps! Scale as needed.	5 rounds 0 reps Performed as RX
Paul Greenhalgh	09/29/2018	Premier Martial Arts/Grand River CrossFit	Prize WOD Sept 24-29, 2018	For Time: 25 Burpees 25 Power Cleans 115/85lbs 25 Burpees EMOM do 5 wall balls 20/15lbs 10min Time Cap	5m 51s Performed as RX
Paul Greenhalgh	09/20/2018	Premier Martial Arts/Grand River CrossFit	09/20/2018	Run or Row 3x800m 10 Burpees between Post total time! Scale as needed.	12m 32s Performed as RX
Paul Greenhalgh	09/18/2018	Premier Martial Arts/Grand River CrossFit	09/18/2018	Split Jerk 3-3-3-3-3-3-3 Post heaviest load!	190 lbs Performed as RX
Paul Greenhalgh	09/17/2018	Premier Martial Arts/Grand River CrossFit	09/17/2018	3 Rounds for time: 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Post time! Scale as needed.	9m 09s Performed as RX
Paul Greenhalgh	09/15/2018	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Sept 10-15, 2018	8min Timecap 5 rep Power Clean 75/45lbs 85/55lbs 95/65lbs 105/75lbs 115/85lbs 125/95lbs 130/100lbs 135/105lbs.add 5lbs each set. Post total reps! Scale as needed. Compare to Sept 30, 2017	55 reps Performed as RX
Paul Greenhalgh	09/13/2018	Premier Martial Arts/Grand River CrossFit	09/13/2018	Run or Row 6x200m Run/Row 20 Air Squats Post total time!	7m 42s Performed as RX
Paul Greenhalgh	09/10/2018	Premier Martial Arts/Grand River CrossFit	09/10/2018	10min AMRAP: 3 Thrusters 95/65lbs 5 Toes to Bar 7 Box Jumps 24/20 Post rounds and reps! Scale as needed.	8 rounds 0 reps Performed as RX
Paul Greenhalgh	09/08/2018	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Sept 4-8, 2018	Coffland For Time: 6min Hang (accumulative) Every time you come off the bar: 800m Run 30 Push-ups Post time! 40min Time Cap. Scale as needed.	26m 16s Performed as RX
Paul Greenhalgh	09/07/2018	Premier Martial Arts/Grand River CrossFit	Scaled Linda	75% Linda 1.5 x body weight deadlift Body weight bench press .75x body weight clean	22m 16s Performed as RX
Paul Greenhalgh	09/05/2018	Premier Martial Arts/Grand River CrossFit	09/05/2018	5 rounds for time of: 24 Sit-ups 12 Single arm (alternating) DB Push Jerks 50/35lbs Post time! Scale as needed.	5m 35s Performed as RX
Paul Greenhalgh	09/04/2018	Premier Martial Arts/Grand River CrossFit	09/04/2018	Push Press 5-5-5 @ 70% Strict Press 1RM 3-3-3 @ 80% Strict Press 1RM 2-2-2 @ 90% Strict Press 1RM 2x10 reps @ 50% Strict Press 1RM Post heaviest load!	135 lbs lbs Performed as RX
Paul Greenhalgh	08/31/2018	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Aug 27-31, 2018	5 Rounds: 5 Power Clean and Jerks (115/75) 10 Pull-ups Post time! Scale as needed.	7m 06s Performed as RX

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