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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 07/17/2018 Premier Martial Arts/Grand River CrossFit 07/17/2018 Overhead Squat
5-5-5-5-5
2 x 10 @ 50% of 5 rep

Post heaviest load!
 155 lbs
Performed as RX
Paul Greenhalgh 07/16/2018 Premier Martial Arts/Grand River CrossFit 07/16/208 AMRAP 5:
15 Kettlebell Swing (50/35)
12 Front Squat (95/65)
9 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Kettlebell Swing (50/35)
12 Front Squat (115/85)
9 Calorie Row

Post total reps!		 192 reps
Performed as RX
Paul Greenhalgh 07/14/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 9-14, 2018 For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Post time!
Scale as needed.

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups		 19m 22s
Performed as RX
Paul Greenhalgh 07/13/2018 Premier Martial Arts/Grand River CrossFit 07/13/2018 3 rounds of:
1 minute of sumo deadlift high pulls 75/55lbs
1 minute of sit-ups
1 minute of push presses 75/55lbs
1 minute of sit-ups
Rest 1 minute

Post total reps!
Scale as needed.
 307 reps
Performed as RX
Paul Greenhalgh 07/09/2018 Premier Martial Arts/Grand River CrossFit 07/09/2018 For Time:
21 Lateral Barbell Burpees
21 Power Cleans (95/65)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (95/65)
9 Lateral Barbell Burpees
9 Thrusters (95/65)

Post time!
Scale as needed.		 9m 02s
Performed as RX
Paul Greenhalgh 07/07/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 2-7, 2018 For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (75/55)
800 Meter Run
5 Rope Climbs

Post time!
Scale as needed.		 14m 40s
Performed as RX
Paul Greenhalgh 07/05/2018 Premier Martial Arts/Grand River CrossFit 07/05/2018 Run or Row
4x400m
1min Rest
2x800
2min Rest

Post total time Including breaks!		 18m 01s
Performed as RX
Paul Greenhalgh 07/04/2018 Premier Martial Arts/Grand River CrossFit 07/04/2018 21-15-9 reps of:
Overhead Squats 65/45lbs
Dips on Parrallette

Post time!
Scale as needed.
 3m 16s
Performed as RX
Paul Greenhalgh 07/02/2018 Premier Martial Arts/Grand River CrossFit 07/02/2018 5 rounds for time:
8 Pull-Ups
12 Dumbbell Snatches Alt. (50/35)

Post time!
Scale as needed.
 7m 21s
Performed as RX
Paul Greenhalgh 06/27/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 25-28, 2018 4 rounds for time:
200m Run/Row
2 rounds of Strict Cindy*

Post time!
*5 strict pull-ups, 10 push-ups, 15 squats

Scale as needed.
 20m 15s
Performed as RX
Paul Greenhalgh 06/25/2018 Premier Martial Arts/Grand River CrossFit 06/25/2018 12min AMRAP:
30 Double Unders
15 Wallballs (20/14)
5 Deadlifts 185/135

Post total reps!
Scale as needed.
 217 reps
Performed as RX
Paul Greenhalgh 06/02/2018 Premier Martial Arts/Grand River CrossFit Prize WOD May 28-June 2, 2018 3x3min AMRAP:
10 Burpee Box Jumps 24/20
10 Overhead Squats 75/55lbs
Max Calorie row
2min rest between AMRAPs

Post total reps!
Scale as needed.
 141 reps
Performed as RX
Paul Greenhalgh 06/01/2018 Premier Martial Arts/Grand River CrossFit 06/01/2018 10min AMRAP of:
10 KB Swings 50/35lbs
8 Deadlifts @ Bodyweight

Post rounds & reps!
Compare to June 16, 2017
Scale as needed.
 7 rounds 0 reps
Performed as RX
Paul Greenhalgh 05/23/2018 Premier Martial Arts/Grand River CrossFit 05/23/2018 For Time:
400 Meter Run/Row
26 Hand Release Push-ups
400 Meter Run/Row
26 Kettlebell Swings (50/35)
400 Meter Run/Row
26 Sit-ups
400 Meter Run/Row
26 Deadlifts (95/65)
400 Meter Run/Row
26 Air Squats
400 Meter Run/Row
26 Box Jumps (24/20)

Post time!
Scale as needed.		 16m 04s
Performed as RX
Paul Greenhalgh 05/18/2018 Premier Martial Arts/Grand River CrossFit 05/18/2018 Belt Buckle
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

Post time!
Scale as needed.
 14m 43s
Performed as RX
Paul Greenhalgh 05/14/2018 Premier Martial Arts/Grand River CrossFit 05/14/2018 4 Rounds for Time:
7 Power Cleans (115/85)
7 Burpees
400 Meter Run/Row

Post time!
Scale as needed.		 11m 28s
Performed as RX
Paul Greenhalgh 05/08/2018 Premier Martial Arts/Grand River CrossFit 05/08/2018 Back Squats
5-5-3-3-1

Post heaviest load!
 300 lbs
Performed as RX
Paul Greenhalgh 05/07/2018 Premier Martial Arts/Grand River CrossFit 05/07/2018 For time:
27-21-15-9
Slam Balls 20lbs
Sumo Deadlift High Pulls (75/55)
Push Presses (75/55)

Post time!
Scale as needed.		 9m 23s
Performed as RX
Paul Greenhalgh 05/01/2018 Premier Martial Arts/Grand River CrossFit 05/01/2018 Power Cleans
3-3-3-3-3-3-3

Post heaviest load!


 205 lbs
Performed as RX
Paul Greenhalgh 04/30/2018 Premier Martial Arts/Grand River CrossFit 04/30/2018 10min AMRAP:
3 HSPU
6 DB Squats 50/35lbs
9 Box Jumps 24/20

Post rounds and reps!
Scale as needed.		 6 rounds 6 reps
Workout Scaled
Paul Greenhalgh 04/27/2018 Premier Martial Arts/Grand River CrossFit 04/27/2018 The Other One
7min AMRAP:
3 Kettlebell Swings (50/35)
3 Goblet Front Squats (50/35)
3 Burpees
6 Kettlebell Swings (50/35)
6 Goblet Front Squats (50/35)
6 Burpees
9 Kettlebell Swings (50/35)
9 Goblet Front Squats (50/35)
9 Burpees
12 Kettlebell Swings (50/35)
12 Goblet Front Squats (50/35)
12 Burpees....
Add 3 reps until time is up.

Post total reps!
Scale as needed.		 115 reps
Performed as RX
Paul Greenhalgh 04/17/2018 Premier Martial Arts/Grand River CrossFit 04/17/2018 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 155 lbs
Performed as RX
Paul Greenhalgh 04/16/2018 Premier Martial Arts/Grand River CrossFit 04/16/2018 21-15-9 reps of:
Sumo-Deadlift highpull 75/55lbs
Box Overs 24/20
Wall Balls 20/15lbs

Post time!
Scale as needed.		 7m 10s
Performed as RX
Paul Greenhalgh 04/14/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 9-14, 2018 AMRAP 15min:
15 Ground to Overhead (95/65)
30 Wallballs (20/14)
60 Double Unders

Post rounds and reps!
Scale as needed.		 2 rounds 35 reps
Performed as RX
Paul Greenhalgh 04/13/2018 Premier Martial Arts/Grand River CrossFit 04/13/2018 4 rounds for time.
21/18 Calorie Row
15 Wallballs 20/14
9 Power Cleans 95/65lbs

Post time! 		10m 01s
Performed as RX
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