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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 04/02/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 28-Apr 2, 2016 21-15-9 reps of:
Power Snatch 75/45lbs
V-Sits
Box Jumps 24/20

Post time! This workout is worth 10 points for CTC.
LVL1M: 15-9 reps, light weight, sit-ups, step ups 20"/16"
LVL1: 65/35lbs, step ups 20/16"
LVL2: step ups, 24/20"
LVL3: RX'd Box Jumps!		 6m 34s
Performed as RX
Paul Greenhalgh 03/31/2016 Premier Martial Arts/Grand River CrossFit 03/31/2016 5min Max Double Unders

Post total reps!
 80 reps
Performed as RX
Paul Greenhalgh 03/30/2016 Premier Martial Arts/Grand River CrossFit 03/30/2016 For Time
400m Run or Row
30 Deadlifts 115/85lbs
400m Run or Row
20 Power Cleans 115/85lbs
400m Run or Row
10 Push Jerks 115/85lbs

Post time!
LVL1M: 200m run or row, light weight,
LVL1: 85/65lbs
LVL2: 95/75lbs
LVL3: RX'd
 7m 40s
Performed as RX
Paul Greenhalgh 03/28/2016 Premier Martial Arts/Grand River CrossFit 03/28/2016 12min AMRAP
10 KB Swings 50/35lbs
10 Pull-ups
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 6 rounds 0 reps
Performed as RX
Paul Greenhalgh 03/21/2016 Premier Martial Arts/Grand River CrossFit 03/21/2016 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 20, 2013

Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd		 7m 01s
Performed as RX
Paul Greenhalgh 03/07/2016 Premier Martial Arts/Grand River CrossFit 03/07/2016 6 rounds for time
5 Hang Power Cleans 95/65lbs
5 V-Sits
5 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, sit-ups, 20"/16 step ups
LVL1: 4 rounds, 75/45lbs, 20"/16" step ups
LVL2: 85/55lbs, step ups
LVL1: Rx'd		 3m 15s
Performed as RX
Paul Greenhalgh 02/26/2016 Premier Martial Arts/Grand River CrossFit 02/26/2016 7min Time Cap
2 Power cleans 95/65lbs starting point.
add 5lbs each round.

Post heaviest load!
Scale as needed!		 180 lbs
Performed as RX
Paul Greenhalgh 02/03/2016 Premier Martial Arts/Grand River CrossFit 02/03/2016 5 rounds for time
7 KB Swings 50/35lbs
7 Push Press 95/65lbs
7 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, 20"/16"
LVL1: 4 rounds, 40/25lbs, 75/45lbs
LVL2: 45/55lbs
LVL3: RX'd
 4m 21s
Performed as RX
Paul Greenhalgh 01/30/2016 Premier Martial Arts/Grand River CrossFit Christine - Challenge of the Week Jan 25-30, 2016 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps

Post time!
Scale as needed.
 13m 09s
Performed as RX
Paul Greenhalgh 01/25/2016 Premier Martial Arts/Grand River CrossFit 01/25/2016 4 rounds for Time of:
25 Push Press 75lbs/55lbs
50 Double Unders

Post time.

LVL1M: 2 rounds, light weight, single skips
LVL1: 3 rounds, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd		 13m 13s
Workout Scaled
Paul Greenhalgh 01/18/2016 Premier Martial Arts/Grand River CrossFit 01/18/2016 5 rounds for time
6 Hang Cleans 95/65lbs
12 Jump Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 3m 03s
Performed as RX
Paul Greenhalgh 01/16/2016 Premier Martial Arts/Grand River CrossFit Challeng of the Week Jan 11-16, 2016 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
Deadlift BW 2nd minute
Workout finished at 100 calories

Post time!
LVL1M: Light weight
LVL1: 65% bodyweight
LVL2: 80% BW
LVL3: RX'd		 8m 34s
Performed as RX
Paul Greenhalgh 01/13/2016 Premier Martial Arts/Grand River CrossFit 01/13/2016 5 rounds for time:
10 HR push-ups
10 Toes to Bar
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, hang knee raise, 20"/16"
LVL1: 4 rounds, hang knee raise, 20"16"
LVL2: Knees to chest,
LVL3: Rx'd must do Box Jumps		 11m 26s
Performed as RX
Paul Greenhalgh 01/11/2016 Premier Martial Arts/Grand River CrossFit 01/11/2016 For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs

Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
 391 reps
Performed as RX
Paul Greenhalgh 01/09/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 4-9, 2016 Indy
Complete 5 rounds in 12 minutes of the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups

*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.		 9m 37s
Performed as RX
Paul Greenhalgh 01/08/2016 Premier Martial Arts/Grand River CrossFit 01/08/2016 10min AMRAP of:
20 Double Unders
10 OHS 65/45lbs
5 Handstand Push-ups

Post rounds and reps!
LVL1M: 5min, single skips, light weight
LVL1: 8min, double skips, 45/25lbs
LVL2: triple skips, 55/35lbs
LVL3: RX'd		 3 rounds 16 reps
Performed as RX
Paul Greenhalgh 01/06/2016 Premier Martial Arts/Grand River CrossFit 01/06/2016 3 rounds for time
10 SA Db snatch Left arm 35/20lbs
10 SA Db snatch Right arm 35/20lb
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
 2m 34s
Performed as RX
Paul Greenhalgh 01/04/2016 Premier Martial Arts/Grand River CrossFit Partner WOD#1 For Time:
100 Air Squats
50 Push ups
50 Wall Balls
100 Walking Lunges
2000m Row

One partner works at a time. Splits reps any way you want.
Post Time!		 26m 39s
Performed as RX
Paul Greenhalgh 01/04/2016 Premier Martial Arts/Grand River CrossFit 01/04/2016 4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
 6m 15s
Performed as RX
Paul Greenhalgh 12/30/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 28-30, 2016 For Time:
1000m Row
20 Deadlifts 135/95lbs
500m Row
10 Deadlifts
250m Row

Post time!
LVL1M: 1/2 Distance, light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 8m 12s
Performed as RX
Paul Greenhalgh 12/28/2015 Premier Martial Arts/Grand River CrossFit 12/28/2015 For Time:
100 Pull-ups

Scale as needed!
 10m 00s
Performed as RX
Paul Greenhalgh 12/23/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 21-23, 2015 For time
Use same bar load throughout
25x Sumo deadlift high pull 75/55lbs
Row 200m
25x Power snatch
Row 200m
25x Power clean
Row 200m
25x Deadlifts

Post time!
Scale as needed.
 7m 24s
Performed as RX
Paul Greenhalgh 12/19/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 14-19, 2015 The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs

Post time!		 16m 16s
Performed as RX
Paul Greenhalgh 12/18/2015 Premier Martial Arts/Grand River CrossFit 12/18/2015 5 rounds for time:
10 Push Press @ 50% BW
10 Jumping Lunges Total alternating
10 Hand Release Push-ups

Post time!
LVL1M: 3 rounds, Light weight
LVL1: 4 rounds, 30% BW
LVL2: 40%BW
LVL3: RX'd		 4m 35s
Performed as RX
Paul Greenhalgh 12/17/2015 Premier Martial Arts/Grand River CrossFit 12/17/2015 For Time:
Row 2000m
At the 500m mark do 10 push-ups
At the 1000m mark do 20 squats
At the 1500m mark do 30 sit-ups

Post time!
 10m 12s
Performed as RX
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