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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 11/15/2016 Premier Martial Arts/Grand River CrossFit 11/15/2016 Overhead Squats
5-5-5-5-5

Linear Sets

Post load!
 145 lbs
Performed as RX
Paul Greenhalgh 11/14/2016 Premier Martial Arts/Grand River CrossFit 11/14/2016 5 rounds of:
7 SDHP 75/55lbs
7 Front Squats 75/55lbs
7 Push Jerks 75/55lbs

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 2m 53s
Performed as RX
Paul Greenhalgh 11/12/2016 Premier Martial Arts/Grand River CrossFit 11/12/2016 "Christine"
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps 24"/20"


Post time!
LVL1M: 2 rounds, light weight, 20"/16"
LVL1: 60% bodyweight, 20"/16"
LVL2: 75% Bodyweight,
LVL3: RX'd		 12m 26s
Performed as RX
Paul Greenhalgh 11/08/2016 Premier Martial Arts/Grand River CrossFit None Box Squats
3-3-3-3-3-3-3

Linear Sets.
Post load!
 205 lbs
Performed as RX
Paul Greenhalgh 11/07/2016 Premier Martial Arts/Grand River CrossFit 11/07/2016 10min AMRAP of:
5 Thrusters 95lbs/65lbs
250m Row

Post rounds & reps!
LVL1M: 5min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 7 rounds 3 reps
Performed as RX
Paul Greenhalgh 11/04/2016 Premier Martial Arts/Grand River CrossFit Scaled Linda 75% Linda
1.5 x body weight deadlift
Body weight bench press
.75x body weight clean
 24m 50s
Performed as RX
Paul Greenhalgh 11/03/2016 Premier Martial Arts/Grand River CrossFit 11/03/2016 Run or Row
1600m (1mile)
20 Squats every 200m

Post time!
 10m 01s
Performed as RX
Paul Greenhalgh 11/02/2016 Premier Martial Arts/Grand River CrossFit 11/02/2016 4 rounds for time of:
5 Hang Squat cleans 95/65lbs
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 2m 05s
Performed as RX
Paul Greenhalgh 10/31/2016 Premier Martial Arts/Grand River CrossFit 10/31/2016 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!


LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd
Compare to October 9, 2015		 12m 37s
Performed as RX
Paul Greenhalgh 10/26/2016 Premier Martial Arts/Grand River CrossFit 10/26/2016 8 Rounds for Time:
3 Deadlifts @ 185/135lbs
6 Burpees
12 Offset Walking lunges 50/30lbs

Post Time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 11m 15s
Performed as RX
Paul Greenhalgh 10/25/2016 Premier Martial Arts/Grand River CrossFit 10/25/2016 Partner Strength 4
Power Cleans
10X2 Linear sets!

Post Load!
This is a Partner Challenge Strength WOD.
 190 lbs
Performed as RX
Paul Greenhalgh 10/24/2016 Premier Martial Arts/Grand River CrossFit 10/24/2017 10min AMRAP of:
5 Back Squats @ BW
10 HR push-ups
15 Sit-ups

Post total reps!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 194 reps
Performed as RX
Paul Greenhalgh 10/22/2016 Premier Martial Arts/Grand River CrossFit Partner Challenge WOD #3 Partner WOD 3
4 Rounds of
800M Run
50 Wall Balls 20/14
4 Sled Pushes
30 Hang Power Snatch 65/45
Athlete 1 runs 800 M while athlete 2 completes wall balls. Teams will then alternate the sled push and snatch.
Athlete 2 will run while athlete 1 completes wall balls
40min Time Cap!		 30m 39s
Performed as RX
Paul Greenhalgh 10/19/2016 Premier Martial Arts/Grand River CrossFit 10/19/2016 21-15-9
Box Jumps 24/20
Kettle Bell Swings 50/35lbs
Sumo deadlift highpull 75/55lbs

This is a Partner Challenge Whiteboard workout.
Scale as needed.
 5m 44s
Performed as RX
Paul Greenhalgh 10/18/2016 Premier Martial Arts/Grand River CrossFit 10/18/2016 Partner Strength 3
Back Squats
5X5 Linear Sets
2X10 at 50% of 5X5

Post load!
This is a Partner Challenge Strength WOD.		 205 lbs
Performed as RX
Paul Greenhalgh 10/17/2016 Premier Martial Arts/Grand River CrossFit 10/17/2016 For Time:
30 Ring Rows
400m Run
21 Deadlifts 115/85lbs
400m Run
21 Deadlifts
400m Run
30 Ring Rows

Post Time!
This is a Partner Challenge Whiteboard workout.
Scale as needed.		 8m 13s
Performed as RX
Paul Greenhalgh 10/15/2016 Premier Martial Arts/Grand River CrossFit 10/15/2016 Partner WOD 2
25:00 Amrap
20 Wall balls 20/14
20 KB Swings 50/35
20 Jumping Lunges
20 Sit-ups
20 Push-ups
20 Squats
-Partners alternate exercises. Reps must be completed by one person before switching.
-At the 10:00 & 15:00 both must run 400M
Score is total reps		 792 reps
Performed as RX
Paul Greenhalgh 10/14/2016 Premier Martial Arts/Grand River CrossFit 10/14/2016 4 rounds for time of:
5 Single arm DB Snatch left 50/30lbs
5 Single arm DB snatch right 50/30lbs
30 Double Unders

Post time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 4m 48s
Workout Scaled
Paul Greenhalgh 10/12/2016 Premier Martial Arts/Grand River CrossFit 10/12/2016 For time:
1000m Row
Followed by:
21-15-9 reps of:
Front Squat 95/65lbs
V-sits

Post time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout!		 7m 36s
Performed as RX
Paul Greenhalgh 10/11/2016 Premier Martial Arts/Grand River CrossFit 10/11/2016 Thrusters
5-5-5-5-5
Linear Sets!

Post Load!

Take total volume and divide by BW to give you points for Partner Challenge.


 145 lbs
Performed as RX
Paul Greenhalgh 10/07/2016 Premier Martial Arts/Grand River CrossFit Partner Workout #1 of Partner Challenge! 8 Rounds (alternating) for Time:
8 DB Thrusters 35/25
12 Toes-to-Bar
16 Calorie Row

Each partner must complete round before the other goes.

Post time!
Scale as needed.		 16m 15s
Performed as RX
Paul Greenhalgh 10/05/2016 Premier Martial Arts/Grand River CrossFit 10/05/2016 Partner Challenge Workout
7 Rounds for Time
10 Power Cleans 95/65lbs
10 Burpees

Post time!
Scale as needed.
 10m 17s
Performed as RX
Paul Greenhalgh 10/04/2016 Premier Martial Arts/Grand River CrossFit 10/04/2016 Partner Strength #1
Deadlifts
10 X 2 reps
Linear sets

Points = Total volume divided by body weight.
Post load!
 300 lbs
Performed as RX
Paul Greenhalgh 10/03/2016 Premier Martial Arts/Grand River CrossFit 10/03/2016 Partner Challenge Workout
Last Ascent
5-10-15
Back Squat 155/105lbs
Box Jumps 24/20

Post time!
LVL1M: light wieght, 20/16
LVL1: 115/85lbs, 20/16
LVL2: 135/95lbs
LVL3: RXd no step ups!		 3m 05s
Performed as RX
Paul Greenhalgh 10/01/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 26-OCt 1, 2016 15-12-9-6-3 reps of
Clean & Jerk 95/65lbs
After each round 30 Double Unders.

Post time!
Scale as needed.
 17m 45s
Performed as RX
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