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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 12/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 27-29, 2017 2x4min AMRAP's of:
30 Double Unders
20 sit-ups
10 Pull-ups
1min Break between AMRAP's

Post total reps added together!
LVL1M: 2min each, 15, 10, 5 reps, mod. pull-ups,single skips
LVL1: 3min each, 20, 15, 7 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd		 214 reps
Performed as RX
Paul Greenhalgh 12/27/2017 Premier Martial Arts/Grand River CrossFit 12/27/2017 Gwen
15-12-9 reps of:
Clean & Jerk
Choose a weight that you can do each set as a touch and go. You cant stop to change weight. Rest as needed between rounds.

Post time!
Scale as needed.
 3m 58s
Performed as RX
Paul Greenhalgh 12/02/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 27 - Dec 2, 2017 10 rounds of:
7 Hand Release Push-ups
7 Wall Balls 20/14lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd		 5m 23s
Performed as RX
Paul Greenhalgh 12/01/2017 Premier Martial Arts/Grand River CrossFit 12/01/2017 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!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
Compare to Dec 27, 2016
 146 reps
Performed as RX
Paul Greenhalgh 11/30/2017 Premier Martial Arts/Grand River CrossFit 11/30/2017 Rowing
6x250m
1min rest between

Post fastest interval!
 0m 44s
Performed as RX
Paul Greenhalgh 11/25/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 20-25, 2017 For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/20lbs
10 Box Jumps 24/20

Post time!
LVL1M: 25 WB's, 20 Double Skips,15KB Swings(35lbs/20lbs),10 Lunges(25lbs/15lbs), 5 Box Jumps(20"/16")
LVL1: Triple Skips
LVL2: RX'd
LVL3: RX'd + 28"/24"		 6m 18s
Performed as RX
Paul Greenhalgh 11/24/2017 Premier Martial Arts/Grand River CrossFit 11/24/2017 Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups

Add two reps per round. Post total reps!

LVL1M:4mi, light weight
LVL1: 6min, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 229 reps
Performed as RX
Paul Greenhalgh 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 8m 48s
Performed as RX
Paul Greenhalgh 11/20/2017 Premier Martial Arts/Grand River CrossFit 11/20/2017 30-20-10 reps of
Push ups
SA DB Snatches (Alternating) 35/20lbs
V-sits

Post time!
LVL1M: 20-10 reps, light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 8m 18s
Performed as RX
Paul Greenhalgh 11/18/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 13-18, 2017 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, 95/55lbs
LVL2: 115lbs/65lbs
LVL3: RX'd		 6m 42s
Performed as RX
Paul Greenhalgh 11/17/2017 Premier Martial Arts/Grand River CrossFit 11/17/2017 21-15-9 reps of
Box Jumps 24/20
Push Press 95/65lbs

Post time!
LVL1M: 20/16" step ups, light weight
LVL1: 20/16", 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 3m 37s
Performed as RX
Paul Greenhalgh 11/16/2017 Premier Martial Arts/Grand River CrossFit 11/16/2017 Row
2 x Cover Max distance in 6min
2min Rest between.

Post total distance of each row added together.
 2,914 m
Performed as RX
Paul Greenhalgh 11/15/2017 Premier Martial Arts/Grand River CrossFit 11/15/2017 4 Rounds for Time
15 Pull ups
15 Wall Balls 20/14lbs

Post time!
LVL1M: 2 rounds, mod pull ups, low target
LVL1: mod pull ups, low target
LVL2: mod pull ups
LVL3: Rx'd		 8m 39s
Performed as RX
Paul Greenhalgh 11/14/2017 Premier Martial Arts/Grand River CrossFit 11/14/2017 3 Position Clean
2-2-2-2-2-2-2
1 rep = 1 power clean, 1 clean from knees, 1 clean from high hang.

Power heaviest load!
 165 lbs
Performed as RX
Paul Greenhalgh 11/11/2017 Premier Martial Arts/Grand River CrossFit 11/11/2017 D-Day Remembrance WOD
For time:
1944m Row
6 rounds of:
30 Burpess
30 sit-ups
30 double unders
30 Walking lunges
Time Cap: 50min

Post time!
Scale as needed.		 52m 34s
Performed as RX
Paul Greenhalgh 11/10/2017 Premier Martial Arts/Grand River CrossFit 11/10/2017 21-15-9 reps of:
V-sits
Air Squats
Power Snatch 75/45lbs

Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd		 4m 21s
Performed as RX
Paul Greenhalgh 11/08/2017 Premier Martial Arts/Grand River CrossFit 11/08/2017 10min AMRAP:
5 Squat Cleans 95/65lbs
7 Push Jerks 95/65
9 Sit-ups

Post total rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 9 rounds 0 reps
Performed as RX
Paul Greenhalgh 11/04/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 30-Nov 4, 2017 15min
0-3min Row 400m
Max rep pull-ups
1min Rest
4-7min Row 400m
Max rep Clean & Jerk 135/95lbs
1min Rest
8-11min Row 400m
Max Rep Pull-ups
1min Rest
12-15min, Row 400m
Max Rep Clean & Jerks 135/95lbs

Post total reps!
Scale as needed.		 47 reps
Performed as RX
Paul Greenhalgh 11/03/2017 Premier Martial Arts/Grand River CrossFit 11/03/2017 3 rounds for time
20 Front Rack Lunges 95/65lbs
20 Air Squats
20/15 Calorie Row

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 9m 32s
Performed as RX
Paul Greenhalgh 11/01/2017 Premier Martial Arts/Grand River CrossFit 11/01/2017 6min AMRAP of:
35 Double Unders
7 V-sits
7 Push Press 95/65lbs

Post total rounds & reps!
LVL1M: single skips,sit-ups, light weight
LVL1: doubles, 75/45lbs
LVL2: triples, 85/55lbs
LVL3: Rx'd		 2 rounds 42 reps
Performed as RX
Paul Greenhalgh 10/30/2017 Premier Martial Arts/Grand River CrossFit 10/30/2017 5 rounds for time
5 Power Snatch 95/65lbs
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds light weight, 20"/16"
LVL1: 4 rounds, 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL 3: RX'd		 4m 12s
Performed as RX
Paul Greenhalgh 10/28/2017 Premier Martial Arts/Grand River CrossFit 10/28/2017 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.		 22m 48s
Performed as RX
Paul Greenhalgh 10/27/2017 Premier Martial Arts/Grand River CrossFit 10/27/2017 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!

 54 reps
Performed as RX
Paul Greenhalgh 10/26/2017 Premier Martial Arts/Grand River CrossFit 10/26/2017 Tabata Rowing for Calories!
2 rounds of:
8x20sec on/10sec off
2min rest

Post total calories.

 125 reps
Performed as RX
Paul Greenhalgh 10/25/2017 Premier Martial Arts/Grand River CrossFit 10/25/2017 12min AMRAP:
8 Hang Power Cleans 95/65
8 Front Squats 95/65lbs
8 Bar Facing Burpees
8 Pull-ups

Post rounds & reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: Rx'd		 4 rounds 20 reps
Performed as RX
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