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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 09/30/2016 Premier Martial Arts/Grand River CrossFit 09/30/2016 10min AMRAP:
5 Thrusters 95/65lbs
5 Toes to Bar
5 Box Jumps 24/20

Post rounds and reps!
LVL1M: 5min, light weight, HKR, 20/16"
LVL1: 8min, 75/45lbs, HKR, 20"/16"
LVL2: 85/55lbs, K2C
LVL3: RX'd
 8 rounds 8 reps
Performed as RX
Paul Greenhalgh 09/28/2016 Premier Martial Arts/Grand River CrossFit 09/28/2016 21-15-9 reps of:
Calorie row
Bupees

Post time!
Scale as needed.

 6m 42s
Performed as RX
Paul Greenhalgh 09/26/2016 Premier Martial Arts/Grand River CrossFit 09/26/2016 4 rounds
5 Power Snatch 75/45lbs
10 Push-ups
15 Walking Lunges

Post time!
LVL1M: 2 rounds, light weight, GTO
LVL1: 3 rounds, 55/25lbs, GTO
LVL2: 65/35lbs
LVL3: RX'd
 3m 02s
Performed as RX
Paul Greenhalgh 09/24/2016 Premier Martial Arts/Grand River CrossFit Prize WOD for Week of Sept 19-24, 2016 3x3min AMRAPs
3 Power Cleans 115/75lbs
4 Burpees
5 Wall Balls 20/14lbs
1min Rest between

Post total reps for all AMRAPs added together.
Scale as needed.
 124 reps
Performed as RX
Paul Greenhalgh 09/21/2016 Premier Martial Arts/Grand River CrossFit 09/21/2016 5 rounds for time:
7 Deadlifts 95/65lbs
7 Front Squats 95/65
10 calorie Row

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd

 5m 31s
Performed as RX
Paul Greenhalgh 09/19/2016 Premier Martial Arts/Grand River CrossFit 09/19/2016 4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs

Post time!
LVL1M: light weight, hang knee raise
LVL1: 75/45lbs, hang knee raise
LVL2: 85/55lbs, Knees to chest
LVL3: RX'd
 4m 12s
Performed as RX
Paul Greenhalgh 09/17/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 12-17, 2016 12min AMRAP:
5 OHS 65/45
10 Pull-ups
15 V-Sits

Post rounds & reps
Scale as needed.
 5 rounds 0 reps
Performed as RX
Paul Greenhalgh 09/13/2016 Premier Martial Arts/Grand River CrossFit 09/13/2016 Hang Squat Clean
3-3-3-3-3-3-3

Post heaviest load!
 185 lbs
Performed as RX
Paul Greenhalgh 09/12/2016 Premier Martial Arts/Grand River CrossFit 09/12/2016 10min AMRAP:
5 Shoulder to Overhead 95/65lbs
10 Box Jumps 24/20
15 KB Swings 50/35lbs

Post rounds & Reps!
LVL1M: light weight, 20"/16"
LVL1: 75/45lbs, 20"/16", 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd
 7 rounds 0 reps
Performed as RX
Paul Greenhalgh 09/10/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 6-10, 2016 For Time:
40 Calorie Row
35 Thrusters 45/35lbs
30 T2B
35 Thrusters
40 Calorie Row

Post time!
Scale as needed.		 11m 38s
Performed as RX
Paul Greenhalgh 09/07/2016 Premier Martial Arts/Grand River CrossFit 09/07/2016 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 20s
Performed as RX
Paul Greenhalgh 09/06/2016 Premier Martial Arts/Grand River CrossFit 09/06/2016 12-9-6 reps of:
Power Snatch 85/65lbs
HR Push-ups

Post time!
LVL1M: light weight
LVL1: 65/45lbs
LVL2: 75/55lbs
LVL3: RX'd
 1m 54s
Performed as RX
Paul Greenhalgh 08/31/2016 Premier Martial Arts/Grand River CrossFit 08/31/2016 For Max reps
3 min AMRAP x 3
10 Deadlifts 95/65
7 Hang Power Cleans
4 Shoulder to overhead
2min rest before next round

Post total reps added together!
LVL1M: 2 AMRAP's, light weight,
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 257 reps
Performed as RX
Paul Greenhalgh 08/26/2016 Premier Martial Arts/Grand River CrossFit Prize WOD Week of Aug 22-26, 2016 10min AMRAP of:
10 Overhead Walking Lunges 45/25lbs
8 Push-ups
6 Box Jumps 24/20

Post rounds and Reps!
Scale as needed.		 8 rounds 10 reps
Performed as RX
Paul Greenhalgh 08/25/2016 Premier Martial Arts/Grand River CrossFit 08/25/2016 Run or Row
4x400m
3min Break between.

Try to keep each interval within 10sec of each other.

Post fastest interval.
 1m 16s
Performed as RX
Paul Greenhalgh 08/24/2016 Premier Martial Arts/Grand River CrossFit 08/24/2016 For Time:
100 Kettle Bell Swings 50/35lbs
Every minute on the minute do 5 Toes to Bar

Post time:
LVL1M: 50 KB swings, light weight, hang knee raise
LVL1: 75 Kb swings, 40/25lbs, hang knee raise
LVL2: 45/30lbs, knees to chest
LVL3: RX'd
Compare to October 10, 2014		 3m 56s
Performed as RX
Paul Greenhalgh 08/22/2016 Premier Martial Arts/Grand River CrossFit 08/22/2016 10min AMRAP of:
5 Chest to bar pull-ups
10 Wall ball 20/14lbs
15 Push-ups

Post rounds & reps!
LVL1M: 5min, mod pull-ups
LVL1: 8min, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 4 rounds 5 reps
Performed as RX
Paul Greenhalgh 08/10/2016 Premier Martial Arts/Grand River CrossFit 08/10/2016 10min AMRAP
3 Power cleans 135/95lbs
6 Push-ups
9 Squats

Post total rounds and reps!.
LVL1M: 6min, light weight
LVL1: 8min 115/75lbs
LVL2: 125/85lbs
LVL3: RX'd		 14 rounds 3 reps
Performed as RX
Paul Greenhalgh 08/09/2016 Premier Martial Arts/Grand River CrossFit 08/09/2016 Box Squats
EMOM 10min
Perform 3 Squats to 12" box with
50% of 1RM.

10 rounds is perfect score.
Post load used!

 155 lbs
Performed as RX
Paul Greenhalgh 08/08/2016 Premier Martial Arts/Grand River CrossFit 08/08/2016 8min Timecap
2 Thrusters 75/45lbs
2 Atomic Situps 35/15lbs

Add 2 thrusters and 2 atomic sit-ups each round until timer sounds.
Score is total number of reps.

LVL1M: 4min, light weight, sit-ups
LVL1: 6min,55/25lbs, sit-ups
LVL2: 65/35lbs,
LVL3: RX'd		 78 reps
Performed as RX
Paul Greenhalgh 08/06/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 2-6, 2016 Max rounds in 5 minutes of
3 Handstand push-ups
6 Sumo deadlift high pulls 75/55lbs
Rest 2 minutes

Then, max rounds in 5 minutes of
4 Thrusters 75/55lbs
8 Pull-ups
Rest 2 minutes

Then, max rounds in 5 minutes of
5 KB swings 50/35lbs
10 Wall Balls

Post total reps for all added together!
Scale as needed.
Compare to August 8, 2015		 216 reps
Performed as RX
Paul Greenhalgh 08/05/2016 Premier Martial Arts/Grand River CrossFit 08/05/2016 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

Post rounds & reps!

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
 8 rounds 13 reps
Performed as RX
Paul Greenhalgh 08/04/2016 Premier Martial Arts/Grand River CrossFit 08/04/2016 Run or Row
6x400m
2min Rest between

Post fastest Interval!
 1m 12s
Performed as RX
Paul Greenhalgh 08/02/2016 Premier Martial Arts/Grand River CrossFit 08/02/2016 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
40 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 35/20lbs, double skips
LVL2: 40/25lbs, triple skips
LVL3: RX'd
Compare to August 31, 2015		 17m 20s
Performed as RX
Paul Greenhalgh 07/29/2016 Premier Martial Arts/Grand River CrossFit Dave & Rachel Memorial Prize WOD! Filthy Fifty
50 Box jump, 24/20"
50 Jumping pull-ups
50 Kettlebell swings, 50/35lbs
50 steps Walking Lunge,
50 Knees to elbows
50 Push press, 45/35lbs
50 Back extensions
50 Wall ball shots, 20/14lbs
50 Burpees
50 Double unders

Post time!
Scale as needed.		 41m 20s
Performed as RX
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