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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 01/19/2017 Premier Martial Arts/Grand River CrossFit 01/19/2017 Time Trial Row
8min

Post distance in meters!
 2,072 m
Performed as RX
Paul Greenhalgh 01/17/2017 Premier Martial Arts/Grand River CrossFit None 2000 m row
50 Wall Balls
1000 m row
35 wall ball
500 m row
20 wall ball		 21m 23s
Performed as RX
Paul Greenhalgh 01/16/2017 Premier Martial Arts/Grand River CrossFit 01/16/2017 4 rounds of:
30 sec Sit-ups
30 sec rest
30 DB Push Press 35/20lbs
30 sec rest

Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
 193 reps
Performed as RX
Paul Greenhalgh 01/14/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 9-14, 2017 3 rounds
3min
15 KB swings 50/35lbs
25 Air Squats
Remaining time Row for calories
2min rest between.

Score is total calories!
Scale as needed.		 106 reps
Performed as RX
Paul Greenhalgh 01/13/2017 Premier Martial Arts/Grand River CrossFit 01/13/2017 12min AMRAP of:
6 OH Walking Lunges 45/25lbs
7 V-Sits
8 Squat with weight plate 45/25lbs

Post rounds & reps!
LVL1M: 8min, light weight, sit-ups
LVL1: 10min, 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd
 11 rounds 7 reps
Performed as RX
Paul Greenhalgh 01/11/2017 Premier Martial Arts/Grand River CrossFit 01/11/2017 15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups

Post rounds and reps!

LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 15 rounds 0 reps
Performed as RX
Paul Greenhalgh 01/10/2017 Premier Martial Arts/Grand River CrossFit 01/10/2017 Hang Power Clean
3-3-3-3-3-3-3

Post heaviest load!
 200 lbs
Performed as RX
Paul Greenhalgh 01/09/2017 Premier Martial Arts/Grand River CrossFit 01/09/2017 For Time
15 Box Jumps 24"/20"
5 Clean & Jerk 135/95lbs
12 Box Jumps
4 Clean & Jerk
9 Box Jumps
3 Clean & Jerk

Post Time!
LVL1M: light weight, 20"/16"
LVL1: 95/75lbs, 20"/16"
LVL2: 115/85lbs
LVL3: RX'd		 2m 22s
Performed as RX
Paul Greenhalgh 01/07/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 2-7, 2017 For time!
Buy In: 500m Row
Followed by:
5 rounds of:
15 Squats
10 V-sits
5 Push-ups
Cash Out: 25 Burpees

Post time!
Scale as needed.		 7m 14s
Performed as RX
Paul Greenhalgh 01/06/2017 Premier Martial Arts/Grand River CrossFit 01/06/2017 6 rounds for time:
5 Front Squat 95/65lbs
5 Pull-ups
10 Sit-ups

Post time!
LVL1M: 3 rounds, light weight, mod pull-ups
LVL1: 4 rounds, 75/45lbs, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 4m 58s
Performed as RX
Paul Greenhalgh 01/04/2017 Premier Martial Arts/Grand River CrossFit 01/04/2017 21-15-9 reps of:
Sumo-Deadlift Highpull 75/55
Mountain Climber Push-ups

Post time!
LVL1M: 15-9 reps, light weight, reg push-ups
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 6m 01s
Performed as RX
Paul Greenhalgh 01/02/2017 Premier Martial Arts/Grand River CrossFit 01/02/2017 10min AMRAP of:
5 Push Jerks @ Shoulder Press 1RM
12 Squats with above weight

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd		 5 rounds 0 reps
Performed as RX
Paul Greenhalgh 12/29/2016 Premier Martial Arts/Grand River CrossFit 12/29/2016 For Time:
2000m Row
EMOM do 8 push-ups

Post time!
Scale as Needed.
 12m 07s
Performed as RX
Paul Greenhalgh 12/27/2016 Premier Martial Arts/Grand River CrossFit 12/27/2016 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		 146 reps
Performed as RX
Paul Greenhalgh 12/22/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 19-22, 2016 EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Post Rounds. Perfect score is 15!		 14 rounds 0 reps
Performed as RX
Paul Greenhalgh 12/21/2016 Premier Martial Arts/Grand River CrossFit 12/21/2016 Complete as many rounds as possible in 15 minutes of:
5 clean and jerks 95/65lbs
5 toes-to-bars
Rest 30 seconds

Post rounds and reps!
LVL1M: 8min, light weight, HKR
LVL1: 12min, 75/45lbs, HKR
LVL2: 85/55lbs, K2C
LVL3: RX'd
 14 rounds 0 reps
Performed as RX
Paul Greenhalgh 12/19/2016 Premier Martial Arts/Grand River CrossFit 12/19/2016 8min AMRAP;
10 Front Rack Walking Lunges 95/65lbs
5 Squat Cleans 95/65lbs

Post rounds & reps!
LVL1M: 5min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 5 rounds 10 reps
Performed as RX
Paul Greenhalgh 12/14/2016 Premier Martial Arts/Grand River CrossFit 12/14/2016 3x3min AMRAP of:
10 Leg Levers
5 Power Cleans 95/65lbs
1min Break between rounds

Score is total reps.

LVL1M: Light weight
LVL1: 65/35lbs
LVL2: 85/55lbs
LVL3: RX'd		 274 reps
Performed as RX
Paul Greenhalgh 11/30/2016 Premier Martial Arts/Grand River CrossFit 11/30/2016 8min AMRAP of:
3 Clean & Jerk 115/85lbs
5 Burpees

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 85/55lbs
LVL2: 105/75lbs
LVL3: RX'd
 10 rounds 3 reps
Performed as RX
Paul Greenhalgh 11/29/2016 Premier Martial Arts/Grand River CrossFit 11/29/2016 Squat cleans
3-3-3-3-3-3-3

Post load!
 185 lbs
Performed as RX
Paul Greenhalgh 11/28/2016 Premier Martial Arts/Grand River CrossFit 11/28/2016 4 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: light weight, HKR, 20"/16"
LVL1: 40/25lbs, HKR, 20/16
LVL2: 45/30lbs, K2C
LVL3: RX'd
 5m 46s
Performed as RX
Paul Greenhalgh 11/26/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 21-26 #1 "Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 329 reps
Performed as RX
Paul Greenhalgh 11/26/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 21-26 #2 "Hope"
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24" box
75/55 pound Thruster
Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 205 reps
Performed as RX
Paul Greenhalgh 11/17/2016 Premier Martial Arts/Grand River CrossFit 11/17/2016 Running or Rowing Ladder
400m
1min Rest
600m
1min 30 sec rest
800m
2min Rest
1000m

Post total time including rest!
 16m 06s
Performed as RX
Paul Greenhalgh 11/16/2016 Premier Martial Arts/Grand River CrossFit 11/16/2016 8min AMRAP of:
3 Power Snatch 75/45lbs
3 T2B
4 Power Snatch
4 T2B
5 Power Snatch
5 T2B
.as far as you can go in 8min

Post total reps!
Scale as needed.
 113 reps
Performed as RX
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