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Athlete	Date	Location	Workout Name	Description	Results
Paul Greenhalgh	10/21/2017	Premier Martial Arts/Grand River CrossFit	10/21/2017	Freestyle Fran For time: 45 reps each of Thrusters 95/65 Pull-ups Partition reps any way you want Post time! Compare to Oct 28, 2016	8m 31s Performed as RX
Paul Greenhalgh	10/20/2017	Premier Martial Arts/Grand River CrossFit	10/20/2017	For time: 25 Wall Balls 20/14lbs 15 Power Cleans 95/65lbs 25 Wall Balls 10 Power Cleans 105/75lbs 25 Wall Balls 5 Power Cleans 115/85lbs Post time! Scale as needed.	5m 22s Performed as RX
Paul Greenhalgh	10/17/2017	Premier Martial Arts/Grand River CrossFit	10/17/2017	Deadlift 5-5-3-3-1 Post heaviest load.	335 lbs Performed as RX
Paul Greenhalgh	10/16/2017	Premier Martial Arts/Grand River CrossFit	10/16/2017	7min AMRAP 5 Burpees 5 Sumo Deadlifts 75/55lbs 5 Push Press 75/55lbs Post rounds & reps. LVL1M: 3 rounds, light weight LVL1: 55/35lbs LVL2: 65/45lbs LVL3: RX'd	10 rounds 0 reps Performed as RX
Paul Greenhalgh	10/14/2017	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Oct 10-14, 2017	10 rounds for time of: 30 double-unders 10 pull-ups 30 Air squats Post time! Scale as needed.	45m 31s Performed as RX
Paul Greenhalgh	10/13/2017	Premier Martial Arts/Grand River CrossFit	10/13/2017	Front Squat 3-3-3-3-3-3-3 Post heaviest load!	195 lbs Performed as RX
Paul Greenhalgh	10/11/2017	Premier Martial Arts/Grand River CrossFit	10/11/2017	21-15-9 reps of: DB Squat Clean Thrusters 35/20lbs V-sits Post time! LVL1M: light weight, sit-ups LVL1: 25/10lbs, sit-ups LVL2: 30/15lbs LVL3: Rx'd	7m 41s Performed as RX
Paul Greenhalgh	10/06/2017	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Oct 2-6, 2017	6 2min rounds of: Calorie Row 20/15 Max Clean & Jerk 115/85lbs 1min rest between Post total reps! Calories and reps added together. Scale as needed.	171 reps Performed as RX
Paul Greenhalgh	10/04/2017	Premier Martial Arts/Grand River CrossFit	10/04/2017	3 rounds for time: 20 sit ups 15 Burpees 10 SDHP 75/55lbs Post time! LVL1M: light weight, 10reps each LVL1: 55/35lbs LVL2: 65/45lbs LVL3: Rx'd	6m 05s Performed as RX
Paul Greenhalgh	10/02/2017	Premier Martial Arts/Grand River CrossFit	10/02/2017	8min AMRAP 3 Power Cleans 115/85lbs 6 Push-ups 9 KB Swings 50/35lbs Post total rounds & reps LVL1M: 4min, light weight LVL1: 6min, 95/65lbs, 40/25lbs LVL2: 105/75lbs, 45/30lbs LVL3: RX'd Compare to Oct 21, 2016	10 rounds 2 reps Performed as RX
Paul Greenhalgh	09/30/2017	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Sept 25-30, 2017	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.	62 reps Performed as RX
Paul Greenhalgh	09/25/2017	Premier Martial Arts/Grand River CrossFit	09/25/2017	4 Rounds for time: 500m Row 15 Floor Press 105/65lbs 20min Time Cap! Post time! LVL1M: 2 rounds, 250m row, light weight LVL1: 3 rounds, 95/55lbs LVL2: RX'd LVL3: Rxd + 115/75lbs	15m 26s Performed as RX
Paul Greenhalgh	09/23/2017	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Sept 18-23, 2017	10min Timecap: 35 Deadlifts 225/155lbs 35 Shoulder to Overhead 95/65lbs 35 Cal Row Max Rep Sit-ups Post total reps! Scale as needed.	176 reps Performed as RX
Paul Greenhalgh	09/22/2017	Premier Martial Arts/Grand River CrossFit	09/22/2017	For Time: 400m Run Tabata Burpees 400m Run Time Bonus! Remove 1 sec from time for every burpee that you perform at end of workout. Post time!	6m 09s Performed as RX
Paul Greenhalgh	09/20/2017	Premier Martial Arts/Grand River CrossFit	09/20/2017	Annie 50-40-30-20-10 reps of: Double Unders Sit ups Post time! Scale as needed.	8m 55s Performed as RX
Paul Greenhalgh	09/19/2017	Premier Martial Arts/Grand River CrossFit	09/19/2017	Squat Clean 5-5-3-3-1 Post heaviest load!	205 lbs Performed as RX
Paul Greenhalgh	09/18/2017	Premier Martial Arts/Grand River CrossFit	09/18/2017	21-15-9 reps of Front Squats 115/85lbs Weighted Sit-ups 20/14lbs med balls Post time! LVL1M: 15-9 reps, light weight, sit-ups LVL1: 95/65lbs LVL2: 105/75lbs LVL3: RX'd	4m 01s Performed as RX
Paul Greenhalgh	09/16/2017	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Sept 11-16, 2017	8 Rounds of: 2min Intervals of: 250m Row 10 Deadlifts @ BW Sit-ups (Get as many sit-ups as you can before the 2min is up) 30 sec break between rounds. Score is the total number of sit-ups performed over 8 rounds. LVL1M: 4 rounds, 1/2 BW LVL1: 6 rounds, 3/4 BW LVL2: RX'd LVL3: Rx'd plus 10lbs	111 reps Performed as RX
Paul Greenhalgh	09/13/2017	Premier Martial Arts/Grand River CrossFit	09/13/2017	4 rounds 6 Hang Power cleans 95/65lbs 6 Front Squats 95/65lbs 12 V-sits Post time! LVL1M: 2 rounds, light weight, sit ups LVL1: 3 rounds, 75/45lbs LVL2: 85/55lbs LVL3: Rxd	3m 15s Performed as RX
Paul Greenhalgh	09/12/2017	Premier Martial Arts/Grand River CrossFit	09/12/2017	Strict Shoulder Press 5-5-3-3-1 Post heaviest load!	150 lbs Performed as RX
Paul Greenhalgh	09/11/2017	Premier Martial Arts/Grand River CrossFit	09/11/2017	For Time: 10 Squats at 60% Body Weight 200m Row 20 Squats 400m Row 30 Squats 600m Row LVL1M; Air Squats, LVL1: 40% body weight LVL2: RX'd LVL3: 65% Body weight Compare to Sept 21, 2015	9m 52s Performed as RX
Paul Greenhalgh	09/08/2017	Premier Martial Arts/Grand River CrossFit	09/08/2017	4 rounds for time of: 6 Alt DB Snatch 50/30lbs 8 Toes to bar 10 Air Squats Post time! LVL1M: light weight, HKR LVL1: 40/20lbs, HKR LVL2: 45/25lbs, K2C LVL3: Rx'd	3m 39s Performed as RX
Paul Greenhalgh	09/07/2017	Premier Martial Arts/Grand River CrossFit	09/07/2017	3 rounds of: 1min Max Calorie Row 1min Max Box Jumps 24/20 1min Max KB Swings 50/35lbs 1min Rest Post total reps added together. LVL1M: 2 rounds, 20/16, light weight LVL1: 35/20lbs LVL2: RX'd LVL3: 28/24 Compare to Sept 16, 2013	177 reps Performed as RX
Paul Greenhalgh	09/05/2017	Premier Martial Arts/Grand River CrossFit	09/05/2017	4 rounds for time: 5 Power Cleans 135/85 2 Rope Climbs Post time! LVL1M: light weight, mod. rope climb LVL1: 95/55lbs, mod, rope climb LVL2: 115/65lbs, mod. rope climb LVL3: RX'd Compare to Spet 24, 2014	4m 27s Performed as RX
Paul Greenhalgh	08/30/2017	Premier Martial Arts/Grand River CrossFit	08/30/2017	7min AMRAP 8 V-sits 4 Hang Power Snatch 75/45lbs Post rounds & reps! LVL1M: sit-ups, light weight LVL1: sit-ups, 55/25lbs LVL2: 65/35lbs LVL3: Rx'd	14 rounds 0 reps Performed as RX

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