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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 07/27/2016 Premier Martial Arts/Grand River CrossFit 07/27/2016 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
For RX'd you cannot rack bar!		 73 reps
Performed as RX
Paul Greenhalgh 07/26/2016 Premier Martial Arts/Grand River CrossFit 07/26/2016 Thrusters
3-3-3-3-3-3-3

Post loads.
Post each weight with comma between. Let's see where you start and finish!
 115,135,145,155,165,145,145 lbs
Performed as RX
Paul Greenhalgh 07/25/2016 Premier Martial Arts/Grand River CrossFit 07/25/2016 For Max Reps
Tabata Wall Balls 20/14lbs
2min Rest
Tabata Box Jumps 24/20
2min Rest
Tabata KB Swings 50/35lbs

Post total reps!
Scale as needed.		 239 reps
Performed as RX
Paul Greenhalgh 07/22/2016 Premier Martial Arts/Grand River CrossFit 07/22/2016 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Paul Greenhalgh 07/21/2016 Premier Martial Arts/Grand River CrossFit 07/21/2016 3km Time Trial
Run or Row.

Post time!		 11m 51s
Performed as RX
Paul Greenhalgh 07/20/2016 Premier Martial Arts/Grand River CrossFit 07/20/2016 Max reps in 8 minutes of:
2 Deadlifts 225/155lbs
2 Pull-ups
Add 2 pull-ups each round.

Post total reps!
Scale as needed.
 66 reps
Performed as RX
Paul Greenhalgh 07/18/2016 Premier Martial Arts/Grand River CrossFit 07/18/2016 12min AMRAP:
5 Push Press 95/65lbs
7 V-Sits
9 Burpees

Post rounds & reps!
LVL1M: 6min light weight, sit-ups, push-ups
LVL1: 8min, 75/45lbs,
LVL2: 85/55lbs
LVL3: RX'd		 8 rounds 5 reps
Performed as RX
Paul Greenhalgh 07/16/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 11-16, 2016 For Time:
1000m Row
10 ManMakers 35/20lbs
800m Run

LVL1M: 500m Row, light weight, 400m Run
LVL1: 750m Row, 25/15lbs, 600m
LVL2: RX'd
LVL3: RX'd		 10m 48s
Performed as RX
Paul Greenhalgh 07/13/2016 Premier Martial Arts/Grand River CrossFit 07/13/2016 5 Rounds for Time of:
8 Hang Power Cleans 95lbs/65lbs
12 DB Step ups 30/15lbs, 20/16" box

Post time!
LVL1M: 3 rounds, light weight, 16/12" box
LVL1: 4 rounds, 75/45lbs, 20/8lbs,
LVL2: 85/55lbs, 25/10lbs
LVL3: RX'd
 8m 25s
Performed as RX
Paul Greenhalgh 07/11/2016 Premier Martial Arts/Grand River CrossFit 07/11/2016 5 Rounds for Time:
10 Deadlifts @ 135/95
20 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 105/75lbs, double skips
LVL2: 125/85lbs, triple skips
LVL3: RX'd		 6m 59s
Performed as RX
Paul Greenhalgh 07/09/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 4-9, 2016 The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Post total reps added together.
Scale as needed.		 291 reps
Performed as RX
Paul Greenhalgh 07/07/2016 Premier Martial Arts/Grand River CrossFit 07/07/2016 Running or Rowing Ladder
2 rounds of:
200m
1min rest
400m
1min rest
800m
3min rest
complete 2nd round.

Post total time including breaks!
Scale as needed.
 17m 55s
Performed as RX
Paul Greenhalgh 07/06/2016 Premier Martial Arts/Grand River CrossFit 07/06/2016 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
Compare to July 31, 2015		 2m 59s
Performed as RX
Paul Greenhalgh 07/04/2016 Premier Martial Arts/Grand River CrossFit 07/04/2016 4 rounds for time:
400m Run or Row
6 DB Thrusters 35/20lbs
10 Sit-ups

Post time!
LVL1M: 2 rounds, 200m, light weight, mod. sit-ups
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 10m 14s
Performed as RX
Paul Greenhalgh 06/27/2016 Premier Martial Arts/Grand River CrossFit 06/27/2016 Snatch & Burpee Ladder
1-1-2-2-3-3 etc for 8min
Power Snatch 75/45lbs
Burpees

Add 1 Snatch and 1 Burpee each round for 8min.
Post total reps.
LVL1M: Ground to Overhead, light weight, 5min
LVL1: Ground to Overhead 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
Compare to July 13, 2015		 100 reps
Performed as RX
Paul Greenhalgh 06/20/2016 Premier Martial Arts/Grand River CrossFit 06/20/2016 For Time
100 Squats @ 50% of 1 RM
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.

Post time!
LVL1M: 50 reps, light weight
LVL1: 75 reps, 35% of 1RM
LVL2: 40% 1RM
LVL3: RX'd		 9m 49s
Performed as RX
Paul Greenhalgh 06/18/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 13-18, 2016 CrossFit Games Open 13.2
10min AMRAP of:
5 Shoulder to Overhead 115/75lbs
10 Deadlifts 115/75lbs
15 Box Jumps 24"/20"

Post Rounds & reps!
Scale as needed.		 6 rounds 12 reps
Performed as RX
Paul Greenhalgh 06/15/2016 Premier Martial Arts/Grand River CrossFit 06/15/2016 For Time:
50 double-unders
Tabata row
50 double-unders

Tabata= 20sec on/10sec off x 8

Post Total time!
Scale as needed.
 7m 54s
Performed as RX
Paul Greenhalgh 06/13/2016 Premier Martial Arts/Grand River CrossFit 06/13/2016 4 rounds for time:
6 Bar Facing Burpees
8 Power Snatch 75/45lbs
10 Wall balls 20/14lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 65/25lbs
LVL2: 75/35lbs
LVL3: RX'd		 5m 31s
Performed as RX
Paul Greenhalgh 06/10/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 6-10, 2016 For Time!
20 Mountain climbers
20 Dumbbell squat cleans 35/20lbs
20 Burpees
20 Dumbbell step-ups 35/20lbs, 20/16
20 Double-unders
20 Dumbbell walking lunges 35/20lbs
20 Burpees
20 Wall ball shots 20/15lbs
20 Mountain climbers

Post time!
Scale as needed.		 11m 02s
Performed as RX
Paul Greenhalgh 06/04/2016 Premier Martial Arts/Grand River CrossFit 06/04/2016 For Time
15 Deadlifts 185/115lbs
1 round of Cindy
10 Deadlifts
2 round of Cindy
5 Deadlifts
3 round of Cindy

One round of Cindy is 5 pull-ups, 10 push-ups, 15 Squats.
Post time! Scale as needed.		 10m 04s
Performed as RX
Paul Greenhalgh 06/03/2016 Premier Martial Arts/Grand River CrossFit 06/03/2016 30-20-10 reps for time of:
Wall Balls 20lbs/15lbs
Kettlebell Swings 50lbs/35lbs
Double Unders

Post time. Scale as needed.
 8m 45s
Performed as RX
Paul Greenhalgh 06/01/2016 Premier Martial Arts/Grand River CrossFit 06/01/2016 4 Rounds for time:
15 Sumo-Deadlift Highpulls 75lbs/55lbs
400m Run/row

Post time!
LVL1M: 2 rounds, light weight, 200m
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: Rx'd
 9m 32s
Performed as RX
Paul Greenhalgh 05/30/2016 Premier Martial Arts/Grand River CrossFit 05/30/2016 12min AMRAP
15 Calorie Row
10 Box Jumps 24/20
5 Toes to Bar

Post rounds and reps!
LVL1M: 6min, step ups,HKR
LVL1: 10min, step ups, HKR
LVL2: K2C
LVL3: RX'd
 5 rounds 25 reps
Performed as RX
Paul Greenhalgh 05/27/2016 Premier Martial Arts/Grand River CrossFit 05/27/2016 5 rounds for time
3 Power cleans 135/95lbs
5 Ring Push-ups

Post time!
LVL1M: 3 rounds, light weight, push-ups
LVL1: 95/65lbs, push-ups
LVL2: 115/85lbs, mod. ring push-ups
LVL3: RX'd
 1m 34s
Performed as RX
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