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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 12/16/2015 Premier Martial Arts/Grand River CrossFit 12/16/2015 2x6min AMRAPS:
2min Break Between
6 HPC 95/65lbs
12 V-ups
18 Double Unders

Post total rounds & reps!
LVL1M: 1 AMRAP, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 5 rounds 4 reps
Performed as RX
Paul Greenhalgh 12/15/2015 Premier Martial Arts/Grand River CrossFit 12/15/2015 Push Press
2-2-2-2-2-2

Post heaviest load!		 200 lbs
Performed as RX
Paul Greenhalgh 12/14/2015 Premier Martial Arts/Grand River CrossFit 12/14/2015 For Max Distance
10min Time Cap
30 Deadlifts 115/85
20 Front Squats 115/85lbs
10 Ground to Overhead 115/85lbs
Max Distance Row in remaining time!

Post total Distance!
Scale as needed.		 1,508 m
Performed as RX
Paul Greenhalgh 12/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 7-12, 2015 Cindy
20min AMRAP of
5 Pull-ups
10 Push-ups
15 Squats

Post total rounds and Reps!
Scale as needed.
 16 rounds 21 reps
Performed as RX
Paul Greenhalgh 12/10/2015 Premier Martial Arts/Grand River CrossFit 12/10/2015 Row
5x400m
1min 30sec between sets.

Post fastest interval!		 1m 13s
Performed as RX
Paul Greenhalgh 12/09/2015 Premier Martial Arts/Grand River CrossFit 12/09/2015 10min AMRAP of:
5 Power Cleans @ 70%BW
10 Leg Levers

Post rounds and reps!
LVL1M: 5min, light weigt
LVL1: 8min, 50% BW
LVL2: 60% BW
LVL3: RX'd		 13 rounds 2 reps
Performed as RX
Paul Greenhalgh 12/07/2015 Premier Martial Arts/Grand River CrossFit 12/07/2015 For Time:
20 OHS 65/45lbs
20 Box Jumps 24"/20"
20 HPC 65/45lbs
20 V-Sits
20 Push Press 65/45
20 Wall Balls 20/15lbs

Post Time!
LVL1M: 10 reps of each, light weight, sit-ups, 20"/16"
LVL1: 15 reps of each, 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd no step ups!		 4m 06s
Performed as RX
Paul Greenhalgh 12/05/2015 Premier Martial Arts/Grand River CrossFit 12/05/2015 "Anna"
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd		 3 rounds 13 reps
Performed as RX
Paul Greenhalgh 12/04/2015 Premier Martial Arts/Grand River CrossFit 12/04/2015 10-9-8-7-6-5-4-3-2-1 reps of:
Push-ups
Sit-ups

Post time!
Scale as needed.
 2m 25s
Performed as RX
Paul Greenhalgh 12/03/2015 Premier Martial Arts/Grand River CrossFit 12/03/2015 Cover Max Distance Rowing
in 10min

Post distance!		 2,634 m
Performed as RX
Paul Greenhalgh 12/02/2015 Premier Martial Arts/Grand River CrossFit 12/02/2015 5 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: 3 rounds, light weight, hang knee, 20"/16"
LVL1: 4 rounds, 40/25lbs, Hang knee20"/16"
LVL2: 45/30lbs, hang knee or Knees to chest,
LVL3: RX'd must do box jumps!
 8m 21s
Performed as RX
Paul Greenhalgh 11/30/2015 Premier Martial Arts/Grand River CrossFit 11/30/2015 As many Burpees over Parallette
for 5min

Scale as needed.		 52 reps
Performed as RX
Paul Greenhalgh 11/27/2015 Premier Martial Arts/Grand River CrossFit Fight Gone Bad For Our Hospital Three rounds of:
Wall-ball, 20/15lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump, 20" box
Push-press, 75/55lbs
Row (Calories)

1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.		 326 reps
Performed as RX
Paul Greenhalgh 11/26/2015 Premier Martial Arts/Grand River CrossFit 11/26/2015 6x250m Row
45sec rest between.

Post fastest interval.
 0m 44s
Performed as RX
Paul Greenhalgh 11/25/2015 Premier Martial Arts/Grand River CrossFit 11/25/2015 The Chief
5 x 3min AMRAPS of:
Max rounds in 3 minutes of
3x Power clean (135/95
6x Push-ups
9x Squats
1min Rest between rounds.

Post total rounds and reps added together from all 5 AMRAPs.
Scale as needed.		 22 rounds 1 reps
Performed as RX
Paul Greenhalgh 11/23/2015 Premier Martial Arts/Grand River CrossFit 11/23/2015 10min AMRAP:
5 Push Press @65%BW
7 Pull-ups
9 Sit-ups

Post total rounds and reps!
LVL1M: 5min, light weight, mod. pull-ups
LVL1: 8min, 50%BW, mod. pull-ups
LVL2: Mod. pull-ups 55%
LVL3: RX'd
 7 rounds 0 reps
Performed as RX
Paul Greenhalgh 11/21/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 16-21, 2015 Fight Gone Bad Warm-up
1min on Each for total reps. 1min break between
Wall Balls 20/15lbs
SDHP 75/55lbs
Box Jumps 24/20
Push Press 75/55lbs
Row for Calories

Post total reps and calories added together.		 149 reps
Performed as RX
Paul Greenhalgh 11/20/2015 Premier Martial Arts/Grand River CrossFit 11/20/2015 5 rounds for time:
3 Clean & Jerk 115/75
9 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M: 3 rounds, light weight, air squats
LVL1: 4 rounds, 85/55,
LVL2: 95/65lbs,
LVL3: RX'd
 5m 11s
Performed as RX
Paul Greenhalgh 11/19/2015 Premier Martial Arts/Grand River CrossFit 11/19/2015 For Time:
500m Row
50 Squats
500m Row
40 Sit-ups
500m Row
30 Push-ups

Post time!
 11m 26s
Performed as RX
Paul Greenhalgh 11/18/2015 Premier Martial Arts/Grand River CrossFit 11/18/2015 For Time:
21 Burpees
21 KB Swings 50/35lbs
21 Pull-ups
21 Box Jumps 24/20
21 Burpees

Post time!
Scale as needed.
 8m 48s
Performed as RX
Paul Greenhalgh 11/16/2015 Premier Martial Arts/Grand River CrossFit 11/16/2015 3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 5m 51s
Performed as RX
Paul Greenhalgh 11/14/2015 Premier Martial Arts/Grand River CrossFit 11/14/2015 For Time
25 Wall ball 20/15lbs
25 Push-ups
25 Sumo deadlift high pull 75/55lbs
Row 1000m

Post time!
Scale as needed.
 9m 22s
Performed as RX
Paul Greenhalgh 11/13/2015 Premier Martial Arts/Grand River CrossFit 11/13/2015 For time
20 Power snatch 75/45lbs
20 Toes to bar
20 Push Press 75/45
20 KB swings 50/35lbs
80 Double-unders


Post time!
Scale as needed.

 7m 17s
Workout Scaled
Paul Greenhalgh 11/12/2015 Premier Martial Arts/Grand River CrossFit 11/12/2015 For Time:
150m Row
30sec rest
250m Row
45sec rest
350m Row
1min Rest
450m Row
1min 15sec rest
550m Row

Post total time including breaks!		 9m 35s
Performed as RX
Paul Greenhalgh 11/11/2015 Premier Martial Arts/Grand River CrossFit 11/11/2015 Alternative Workout

Ass and Abs Annie
50-40-30-20-10 reps of:
Walking Lunges
Sit-ups
Compare to Feb 28, 2012

Post time!		 8m 26s
Performed as RX
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