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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 05/25/2016 Premier Martial Arts/Grand River CrossFit 05/25/2016 15 Min Time Cap Deck of Cards
Jokers= 10 Burpees
Face Cards= 10 Reps
Aces= 11 reps
Numbered Cards= as valued
Spades= Push-ups
Clubs= Sit-ups
Diamonds= Squats
Hearts= Jumping Jacks
Number of Cards is your score!
Scale as needed!		 47 reps
Performed as RX
Paul Greenhalgh 05/24/2016 Premier Martial Arts/Grand River CrossFit 05/24/2016 10min AMRAP
100 Walking Lunges
50 Deadlifts 75/45lbs
25 KB Swings 50/35lbs

Post total reps!
LVL1M: 5min, light weight, half reps
LVL1: 55/25lbs, 40/25lbs
LVL2: 65/35, 45/30lbs
LVL3: RX'd		 305 reps
Performed as RX
Paul Greenhalgh 05/20/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 16-20, 2016 For time
Use same bar load throughout
25 Sumo deadlift high pull 75/55lbs
Run or row 400m
25 Power snatch
Run or row 400m
25 Power clean
Run or row 400m
25 Deadlifts

Post time!
LVL1M: 12reps, light weight, 200m runs or rows
LVL1: 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd
Compare to May 20th, 2015		 10m 42s
Performed as RX
Paul Greenhalgh 05/18/2016 Premier Martial Arts/Grand River CrossFit 05/18/2016 As Many Reps as Possible in 10min:
2 Burpee
4 Calorie Row
3 Burpees
6 Calorie Row
4 Burpees
8 Calorie Row.
Add 1 burpee each round, double calories each round.

Post total reps & calories added together.		 147 reps
Performed as RX
Paul Greenhalgh 05/16/2016 Premier Martial Arts/Grand River CrossFit 05/16/2016 AMRAP 10min
50 Double Unders
10 Back Squats 135/95lbs

Post total rounds and reps!
LVL1M; 6min, singles, light weight
LVL1: 8min, double skips, 95/65lbs
LVL2: triple skips, 115/85,
LVL3: Rx'd		 3 rounds 0 reps
Performed as RX
Paul Greenhalgh 05/14/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 9-14, 2016 Christine
3 rounds
Row 500m
12 Deadlifts BW
21 Box jump 24/20

Post time!
Scale as needed.
 12m 46s
Performed as RX
Paul Greenhalgh 05/13/2016 Premier Martial Arts/Grand River CrossFit 05/13/2016 4 Rounds for time of:
4 Clean and Jerk 105lbs/75lbs
8 Toes to Bar
12 Box Jumps 24/20

Post time!
LVL1M: light weight, hang knee raise, step ups 20/16"
LVL1: 85/55lbs, hang knee raise, step ups 20/16"
LVL2: 95/65lbs, knees to chest, step ups 24/20"
LVL3: RX'd
 6m 18s
Performed as RX
Paul Greenhalgh 05/09/2016 Premier Martial Arts/Grand River CrossFit 05/09/2016 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 V-sits
20 Kettle Bell Swings 50lbs/35lbs

Post time!
LVL1M: light weight
LVL1: 15/8lbs, KBS 40/25lbs
LVL2: 20/12lbs, KBS 45/30lbs
LVL3: RX'd
 3m 51s
Performed as RX
Paul Greenhalgh 05/07/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 3-7, 2016 Kelly
5 rounds for time of:
Run 400 meters
30 Box jumps, 24"/20"
30 Wall Balls 20/15lbs

Post time!
Scale as needed!
 29m 43s
Performed as RX
Paul Greenhalgh 05/06/2016 Premier Martial Arts/Grand River CrossFit 05/06/2016 3 Rounds for time of:
10 Kettle bell swings 50lbs/35lbs
10 Sumo-Deadlift Highpull 75lbs/55lbs

Post time!
LVL1M: Light weight
LVL1: 40/25lbs, 55/35lbs
LVL2: 45/30lbs, 65/45lbs
LVL3: RX'd		 1m 53s
Performed as RX
Paul Greenhalgh 05/05/2016 Premier Martial Arts/Grand River CrossFit 05/05/2016 400m Run or Row
1min Rest
200m Run or Row
1min Rest
400m Run or Row
1min Rest
200m Run or Row

Post total time including breaks!		 7m 31s
Performed as RX
Paul Greenhalgh 05/04/2016 Premier Martial Arts/Grand River CrossFit 05/04/2016 3 Rounds for Time of:
200m Run or Row
8 Push-Press 85/55lbs
10 Burpees

LVL1M: light weight
LVL1: 65/45lbs
LVL2: RX'd
LVL3: RX'd + 95/65lbs		 7m 08s
Performed as RX
Paul Greenhalgh 05/03/2016 Premier Martial Arts/Grand River CrossFit 05/03/2016 "Loaded"
Using the Deadlift Select a load and complete as many reps as necessary to complete the required load:
Men 8000lbs
Women 6000lbs
Once initial load has been set changes cannot be made. Complete reps until goal load is acquired.

Post Time!
LVL1M: 4000/2500lbs
LVL1: 5500/3500lbs
LVL2: 7000/5000lbs
LVL3: RX'd
Compare to May 30th, 2014		 1m 19s
Performed as RX
Paul Greenhalgh 04/27/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 25-27, 2016 For Time:
21 Power Cleans 95/65lbs
21 Pull-ups
21 Calorie Row
15 Power Cleans 95/65lb
15 Pull-ups
15 Calorie Row
9 Power Cleans 95/65lbs
9 Pull-ups
9 Calorie Row

Post time!
Scale as needed.
Compare to April 25, 2015		 10m 32s
Performed as RX
Paul Greenhalgh 04/25/2016 Premier Martial Arts/Grand River CrossFit 04/25/2016 Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time!
Scale as needed.		 9m 11s
Performed as RX
Paul Greenhalgh 04/23/2016 Premier Martial Arts/Grand River CrossFit Prize WOD Apr 18-23, 2016 20min AMRAP for Partners
Partner A row 500m
Partner B AMRAP of:
3 Toes to Bar
6 Wall Balls 20/15lbs
9 Double Unders

Partner picks up where other leaves off after 500m has been rowed. Score is total distance rowed + total reps.
Scale as needed.		 5092 reps
Workout Scaled
Paul Greenhalgh 04/21/2016 Premier Martial Arts/Grand River CrossFit 04/21/2016 3 rounds
Rest 3 minutes between rounds, total reps and calories = score
1 minute Row (calories)
1 minute Thrusters 65/45lbs

Post score!
Scale as needed.
 118 reps
Performed as RX
Paul Greenhalgh 04/20/2016 Premier Martial Arts/Grand River CrossFit 04/20/2016 4 Rounds for Time:
20 Push-ups
30 Double Unders

Post time!
LVL1M: 2 rounds, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 10m 01s
Workout Scaled
Paul Greenhalgh 04/18/2016 Premier Martial Arts/Grand River CrossFit 04/18/2016 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Ball Slams 20lbs

Post Time!
LVL1M: 10 reps of each, light weight.
LVL1: 55/35lbs,40/25lbs
LVL2: 65/45lbs, 45/30lbs
LVL3: RX'd		 6m 24s
Performed as RX
Paul Greenhalgh 04/16/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 11-16, 2016 4 rounds for time
Hands cannot leave bar throughout workout. If they do its a 3 burpee penalty added at end of workout. Clock does not stop until burpees are completed.
4 Deadlifts 95/65lbs
4 Hang Cleans 95/65lbs
4 Thrusters 95/65lbs

Post time!
LVL1M: 2 rounds, light weight.
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 1m 25s
Performed as RX
Paul Greenhalgh 04/15/2016 Premier Martial Arts/Grand River CrossFit 04/15/2016 3 rounds for time
15 Ring Rows
10 sit-ups
5 Burpees

Post time!
Scale as needed.
 3m 55s
Performed as RX
Paul Greenhalgh 04/14/2016 Premier Martial Arts/Grand River CrossFit 04/14/2016 4x400m Run or Row
2min Between

Post Fastest interval!
 1m 06s
Performed as RX
Paul Greenhalgh 04/13/2016 Premier Martial Arts/Grand River CrossFit 04/13/2016 3 rounds for time
20 Power Cleans 95/65lbs
20 V-Sits

Post time!
LVL1M: 10 reps each, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 4m 15s
Performed as RX
Paul Greenhalgh 04/11/2016 Premier Martial Arts/Grand River CrossFit 04/11/2016 10min AMRAP:
8 Kettlebell swings 50/35lbs
10 Walking Lunges
12 Push-ups

Post Rounds & Reps!
LVL1M: 5min, light weight, mod push-ups
LVL1: 8min, 40/25lbs mod push-ups
LVL2: 45/30lbs
LVL3: RX'd		 6 rounds 25 reps
Performed as RX
Paul Greenhalgh 04/04/2016 Premier Martial Arts/Grand River CrossFit 04/04/2016 21-15-9-15-21 reps of:
Back Squat 135/95lbs
KB Swings 50/35lbs

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 95/65lbs
LVL2: 125/85lbs
LVL3: RX'd		 9m 34s
Performed as RX
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