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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 08/28/2017 Premier Martial Arts/Grand River CrossFit 08/28/2017 5 rounds for Time:
3 Ground to Overhead 115/75lbs
6 toes to bar
9 Push ups

Post time!
LVL1M: 3 rounds, light weight HKR
LVL1: 4 rounds, 95/55lbs, HKR
LVL2: 105/65lbs, K2C
LVL3: Rx'd		 5m 02s
Performed as RX
Paul Greenhalgh 08/26/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 21-26, 2017 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 V-sits
10 Bent Rows 65/45

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks!
Scale as needed.
Compare to August 29, 2015
 21m 45s
Performed as RX
Paul Greenhalgh 08/25/2017 Premier Martial Arts/Grand River CrossFit 08/25/2017 3 rounds for time of:
12-cal. row
9 Sit ups
6 Power cleans 95/65lbs

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 3m 13s
Performed as RX
Paul Greenhalgh 08/21/2017 Premier Martial Arts/Grand River CrossFit 08/21/2017 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds

Post Rounds and reps!
 6 rounds 0 reps
Performed as RX
Paul Greenhalgh 08/09/2017 Premier Martial Arts/Grand River CrossFit 08/09/2017 For Time:
100 Kettle Bell Swings 50/35lbs
Every minute on the minute do 10 Push ups

Post time:
LVL1M: 50 KB swings, light weight
LVL1: 75 Kb swings, 40/25lbs,
LVL2: 45/30lbs
LVL3: RX'd		 3m 43s
Performed as RX
Paul Greenhalgh 08/07/2017 Premier Martial Arts/Grand River CrossFit 08/07/2017 10min EMOM
3 Power cleans 135/85lbs
2 Burpees

Post rounds! Perfect score is 10
LVL1M: 6min, light weight
LVL1: 8min, 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Paul Greenhalgh 08/04/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 31-Aug 4, 2017 4 rounds for time:
8 Hang Power cleans 95/65lbs
8 Front Rack walking lunges 95/65lbs

Post time!
Scale as needed.		 1m 25s
Performed as RX
Paul Greenhalgh 08/02/2017 Premier Martial Arts/Grand River CrossFit 08/02/2017 3 rounds
15 DB snatch left arm 35/20lbs
15 v-sits
15 DB snatch right arm 35/20lbs

Post time!
LVL1M: 2 rounds, light weight, sit-ups
LVL1: 25/10lbs,
LVL2: 30/15lbs
LVL3: RX'd
 4m 35s
Performed as RX
Paul Greenhalgh 07/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 24-29, 2017 Canadian Bacon
30 rounds for time:
5 Pull-ups
5 Push-ups
5 Squats

Post time!
Scale as needed.		 33m 09s
Workout Scaled
Paul Greenhalgh 07/28/2017 Premier Martial Arts/Grand River CrossFit 07/28/2017 7min AMRAP:
2 Power Cleans 115/85
2 Atomic Sit-ups 35/25lbs
Add 2 cleans each rounds.

Post total cleans!
LVL1M; 4min, light weight, sit-ups
LVL1: 95/65lbs, 25/15lbs
LVL2: 105/75lbs
LVL3: RX'd


 62 reps
Performed as RX
Paul Greenhalgh 07/26/2017 Premier Martial Arts/Grand River CrossFit 07/26/2017 3 rounds for reps of:
1 minute of box jumps, 24/20"
1 minute of wall balls, 20/14lbs
1 minute of rowing for Calories
Rest 1 minute

Post total reps & calories added together!
Scale as needed.		 181 reps
Performed as RX
Paul Greenhalgh 07/22/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 17-22, 2017 4min AMRAP:
400m Row
10 Burpess over bar
Max Power Cleans 135/95lbs

Rest 3min

4min AMRAP:
400m Row
10 Box Jumps 24/20
Max Power Cleans 135/95lbs

Post total clean reps!
Scale as needed.
 38 reps
Performed as RX
Paul Greenhalgh 07/12/2017 Premier Martial Arts/Grand River CrossFit 07/12/2017 Tabata Wall Balls 20/15lbs
3min Break
2min Max Rep Burpees

Post total reps added together!
Scale as needed!
Compare to July 27, 2015

 119 reps
Performed as RX
Paul Greenhalgh 06/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 26-29, 2017 4 Rounds for Time of:
400m Run
50 Squats

Post time!
LVL1M: 2 rounds
LVL1: 3 Rounds
LVL2: RX'd
LVL3: RX'd		 13m 55s
Performed as RX
Paul Greenhalgh 06/28/2017 Premier Martial Arts/Grand River CrossFit 06/28/2017 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 95/65lbs
Push-ups

Post time!
LVL1M: 5-1 reps, light weight
LVL1: 8-1 reps, 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd 		3m 55s
Performed as RX
Paul Greenhalgh 06/27/2017 Premier Martial Arts/Grand River CrossFit 06/27/2016 Floor Press
5-5-3-3-1
Followed by:
2 x 10 @ 50% 1rep

Post heaviest load!
 200 lbs
Performed as RX
Paul Greenhalgh 06/23/2017 Premier Martial Arts/Grand River CrossFit 06/23/2017 4 rounds of:
10 Box Jumps 24/20
10 Sit-ups
10 Wall Balls 20/15lbs

Post time!
LVL1M: 2 rounds, 20"/16", sit-ups, low target
LVL1: 20"/16", sit-ups, low target
LVL2: RX'd
LVL3: RX'd		 4m 30s
Performed as RX
Paul Greenhalgh 06/21/2017 Premier Martial Arts/Grand River CrossFit 06/21/2017 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
LVL1M: 25 & 12 reps each, single skips, sit-ups
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 15m 30s
Performed as RX
Paul Greenhalgh 06/17/2017 Premier Martial Arts/Grand River CrossFit Prize WOD June 12-17, 2017 Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans 115/85
100 V-Sits
50 Squat Cleans 115/85
75 Burpees over Bar
100 Calorie Row

Post time!
One person working at a time.		 31m 16s
Performed as RX
Paul Greenhalgh 06/12/2017 Premier Martial Arts/Grand River CrossFit 06/12/2017 3 Rounds for time:
15 Calorie Row
10 Box Jumps 24"/20"
5 Power Cleans 115/85lbs

Post time!
LVL1M: 20"/16", light weight
LVL1: 20"/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 4m 23s
Performed as RX
Paul Greenhalgh 06/05/2017 Premier Martial Arts/Grand River CrossFit 06/05/2017 8min AMRAP
7 clean and jerks 95/65lbs
15 double-unders

Post rounds and reps!
LVL1M: 5min, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 4 rounds 12 reps
Performed as RX
Paul Greenhalgh 06/03/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 29-June 3, 2017 EMOMx16min:
A) 12 DB Offset walking Lunges 50/35lbs
B) 12 Deficit Push-ups 12" Box
C) 12 DB Offset Box Step-Ups 50/35lbs 12 Box
D) 50s Plank Hold (elbows)

Perfect score is 16. Post total rounds!
Scale as needed.		 16 rounds 0 reps
Performed as RX
Paul Greenhalgh 05/29/2017 Premier Martial Arts/Grand River CrossFit 05/29/2017 5 rounds for time:
15 Calorie row
10 Box Jumps 24/20"
5 Floor Press 115/85

Post time!
LVL1M: 3 rounds, 20"16", light weight
LVL1: 4 rounds, 20/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 7m 55s
Performed as RX
Paul Greenhalgh 05/26/2017 Premier Martial Arts/Grand River CrossFit 05/26/2017 For time:
20 Burpees over Barbell
15 Calorie Row
15 Power Snatch 75/45lbs
15 Calorie Row
15 Power Snatch 75/45
15 Calorie Row
20 Burpees over Barbell

Post time!
Scale as needed.		 8m 49s
Performed as RX
Paul Greenhalgh 05/23/2017 Premier Martial Arts/Grand River CrossFit 05/23/2017 2 x AMRAP in 6:00, rest 2:00 in between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
LVL1M: light weight, sit-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 243 reps
Performed as RX
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