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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 05/17/2017 Premier Martial Arts/Grand River CrossFit 05/17/2017 For Time:
20 Curtis Press 95/65lbs
1 Curtis Press= 1 Hang clean +
Right leg lunge + Left Leg Lunge + Push Press

Post time!
LVL1M: 10 reps, light weight
LVL1: 15 reps, 75/45lbs
LVL2: 85/55lb
LVL3: RX'd + 3 Burpee penalty every time bar touches floor added on to end of workout. Post number of burpees performed.
Compare to May 16, 2014		 3m 54s
Performed as RX
Paul Greenhalgh 05/10/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 8-11, 2017 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post rounds & reps!
Scale as needed.
 4 rounds 1 reps
Performed as RX
Paul Greenhalgh 05/06/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 1 -6, 2017 3 rounds For Time
1 round of Cindy(5 pull-ups, 10 push ups, 15 squats)
15 Calorie Row
3 Clean & Jerks 135/95lbs
2min Rest

Post time!
Scale as needed.		 9m 16s
Performed as RX
Paul Greenhalgh 05/01/2017 Premier Martial Arts/Grand River CrossFit 05/01/2017 10min AMRAP:
6 Hang Power Snatch 65/45lbs
6 Burpees
6 Push Press 65/45lbs

Post rounds & reps!
LVL1M: light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 7 rounds 6 reps
Performed as RX
Paul Greenhalgh 04/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 24-29, 2017 For time:
Power Clean
Accumulate 5000lbs(men), 3000lbs(women)
Pick your load and get to the goal weight as
quickly as possible. You can't change weight after
starting!
Post time! Post load and reps on Whiteboard.

LVL1M: 2000lbs men, 1000lbs women
LVL1: 3000lbs men, 1500lbs women
LVL2: RX'd
LVL3: RX'd		 2m 16s
Performed as RX
Paul Greenhalgh 04/28/2017 Premier Martial Arts/Grand River CrossFit 04/28/2017 5 rounds of:
8 Floor press 95lbs/65lbs
250m row

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 6m 22s
Performed as RX
Paul Greenhalgh 04/18/2017 Premier Martial Arts/Grand River CrossFit 04/18/2017 Power Cleans
2-2-2-2-2-2-2-2-2-2

Post heaviest load!		 225 lbs
Performed as RX
Paul Greenhalgh 04/17/2017 Premier Martial Arts/Grand River CrossFit 04/17/2017 30-20-10 reps for time of:
35/20lbs. dumbbell thrusters
Toes-to-bars

Post time1
LVL1M: 15-10-5 reps, light weight, hkr
LVL1: 25/10lbs, HKR
LVL2: 30/15lbs, K2C
LVL3: RX'd		 12m 40s
Performed as RX
Paul Greenhalgh 04/11/2017 Premier Martial Arts/Grand River CrossFit 04/11/2017 Push Jerk
3-3-3-3-3-3-3
Followed by 2x10 @ 50% of 3R

Post heaviest load!
 195 lbs
Performed as RX
Paul Greenhalgh 04/10/2017 Premier Martial Arts/Grand River CrossFit 04/10/2017 7 Rounds for Time:
10 Deadlifts @ 135/95
10 V-Sits

Post time!
LVL1M: 4 rounds, light weight, sit-ups
LVL1: 115/75lbs, sit-ups
LVL2: 125/85lbs
LVL3: RX'd		 5m 25s
Performed as RX
Paul Greenhalgh 04/04/2017 Premier Martial Arts/Grand River CrossFit 04/04/2017 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 185 lbs
Performed as RX
Paul Greenhalgh 03/31/2017 Premier Martial Arts/Grand River CrossFit 03/31/2017 .7min AMRAP of:
10 Power Cleans 115/75lbs
20 Push-ups (hand release)

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 3 rounds 0 reps
Performed as RX
Paul Greenhalgh 03/29/2017 Premier Martial Arts/Grand River CrossFit 03/29/2017 For Total Time:
Run 1mile
Rest 3min
100 Back Squats 95/65lbs
Rest 3min
800m Farmers Carry 50/35lbs each hand

Post time!
Scale as needed.		 27m 50s
Performed as RX
Paul Greenhalgh 03/27/2017 Premier Martial Arts/Grand River CrossFit 03/27/2017 3 rounds for time of:
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups

Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.

Post time!
Scale as needed.		 7m 20s
Performed as RX
Paul Greenhalgh 03/06/2017 Premier Martial Arts/Grand River CrossFit 03/06/2017 4 rounds of:
5 Pull-ups
15 KB Swings 50/35lbs

Post time!
LVL1M: mod pull-ups, light weight
LVL1: Mod. pull-ups, 40/25lbs
LVL2: mod. pull-ups, 45/30lbs
LVL3: RX'd		 3m 27s
Performed as RX
Paul Greenhalgh 03/01/2017 Premier Martial Arts/Grand River CrossFit 03/01/2017 10min AMRAP of:
6 Hang Power Cleans 95/65lbs
6 Push Press 95/65lbs
6 Burpees over Bar

Post rounds & reps!
LVL1M: 8min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 8 rounds 6 reps
Performed as RX
Paul Greenhalgh 02/27/2017 Premier Martial Arts/Grand River CrossFit 02/27/2017 For Time:
20 Calorie Row
20 Power Snatch 75lbs/45lbs
20 Calorie Row

Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd		 2m 36s
Performed as RX
Paul Greenhalgh 02/17/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 13-17, 2017 3x3min AMRAPs
3 Power clean 135/95lbs
6 Knees to elbows
1min Rest between AMRAPs

Post total reps!
LVL1M: light weight, HKR
LVL1: 95/65lbs, HKR
LVL2: 115/85lbs, HKR
LVL3: RX'd		 116 reps
Performed as RX
Paul Greenhalgh 02/16/2017 Premier Martial Arts/Grand River CrossFit 02/16/2017 Rowing
5x1:30min
45sec Rest

Post total distance!
 1,973 m
Performed as RX
Paul Greenhalgh 02/15/2017 Premier Martial Arts/Grand River CrossFit 02/15/2017 Tabatas
8x20sec on/10sec off of:

Sit-ups
1min rest
Jump Squats 45lbs/35lbs
1min rest
Push press 65lbs/45lbs

Add up all reps for score.
Scale as needed.
 304 reps
Performed as RX
Paul Greenhalgh 02/14/2017 Premier Martial Arts/Grand River CrossFit 02/14/2017 Deadlift
1-1-1-1-1-1-1

Post heaviest load!
 345 lbs
Performed as RX
Paul Greenhalgh 02/13/2017 Premier Martial Arts/Grand River CrossFit 02/13/2017 3 rounds
Total reps and calories = score
Row 2 minutes for calories
1 minute max reps V-sits
1min Rest

Post total reps!
Scale as needed.
 198 reps
Performed as RX
Paul Greenhalgh 02/02/2017 Premier Martial Arts/Grand River CrossFit 02/03/2017 Rowing
10x45sec sprints
1min Rest between

Post total distance in meters.

 2,069 m
Performed as RX
Paul Greenhalgh 02/01/2017 Premier Martial Arts/Grand River CrossFit 02/01/2017 6 Rounds for Time:
3 Clean and Jerk 115lbs/85lbs
10 Wall Balls 20lbs/14lbs

Post Time.
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 4m 28s
Performed as RX
Paul Greenhalgh 01/23/2017 Premier Martial Arts/Grand River CrossFit 01/23/2017 For Time:
20 Calorie Row
20 Clean & Jerk 115/85lbs
20 Calorie Row

Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 3m 33s
Performed as RX
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