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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 11/11/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 9-14, 2015 Rene
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Post time!
Scale as needed.		 38m 34s
Performed as RX
Paul Greenhalgh 11/09/2015 Premier Martial Arts/Grand River CrossFit 11/09/2015 10min AMRAP
5 Thrusters 95/65lbs
10 KB swings 50/35lbs
15 Sit-ups

Post rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs, 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd		 8 rounds 1 reps
Performed as RX
Paul Greenhalgh 11/07/2015 Premier Martial Arts/Grand River CrossFit 11/07/2015 12min AMRAP of
7 Power Cleans 95/65lbs
7 Push Press 95/65lbs
7 Back Squats 95/65lbs

Post rounds and reps!
LVL1M: 6min, light weight
LVL1: 10min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 10 rounds 2 reps
Performed as RX
Paul Greenhalgh 11/04/2015 Premier Martial Arts/Grand River CrossFit 11/04/2015 6 rounds for time
8 Power Snatches 75/45lbs
10 OH Walking Lunges 75/45lb

Post time!
LVL1M: 3 rounds, light weight.
LVL1: 5 rounds, 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
 6m 43s
Performed as RX
Paul Greenhalgh 11/02/2015 Premier Martial Arts/Grand River CrossFit 11/02/2015 For Time
500m Row
25 Push-ups
25 Squats
25 Sit-ups
500m Row

Post Time!
Scale as needed.
 5m 23s
Performed as RX
Paul Greenhalgh 10/31/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 26-31, 2015 For Time
40 Wall Balls 20/15lbs
20 Pull-ups
40 Double Unders
30 Wall balls
15 Pull-ups
30 Double Unders
20 Wall Balls
10 Pull-ups
20 Double Unders
10 Wall Balls
5 Pull-ups
10 Double Unders

Post Time!
Scale as needed.		 13m 10s
Workout Scaled
Paul Greenhalgh 10/26/2015 Premier Martial Arts/Grand River CrossFit 10/26/2015 5 rounds for time
5 Power Snatch 105/75lbs
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds light weight, 20"/16"
LVL1: 4 rounds, 85/55lbs, 20"/16"
LVL2: 95/65lbs
LVL 3: RX'd
 4m 16s
Performed as RX
Paul Greenhalgh 10/24/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 19-24, 2015 Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups
Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.

Scale as needed!		 81 reps
Performed as RX
Paul Greenhalgh 10/21/2015 Premier Martial Arts/Grand River CrossFit 10/21/2015 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

Post Time!
LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd
Compare to Oct 22, 2014		 4m 08s
Performed as RX
Paul Greenhalgh 10/19/2015 Premier Martial Arts/Grand River CrossFit 10/19/2015 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
12 V-UPs

Post time!

LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 2m 46s
Performed as RX
Paul Greenhalgh 10/16/2015 Premier Martial Arts/Grand River CrossFit 10/16/2015 7 Rounds for Time:
10 Deadlifts 135lbs/105lbs
15 Push-ups

LVL1M: 3 rounds, light weight
LVL1: 5 rounds, 115/85
LVL2: 125/95lbs
LVL3: RX'd		 10m 55s
Performed as RX
Paul Greenhalgh 10/16/2015 Premier Martial Arts/Grand River CrossFit Scaled Linda 75% Linda
1.5 x body weight deadlift
Body weight bench press
.75x body weight clean
 26m 05s
Performed as RX
Paul Greenhalgh 10/15/2015 Premier Martial Arts/Grand River CrossFit 10/15/2015 Time Trial
1mile run or 1600m Row

Post time!
 5m 51s
Performed as RX
Paul Greenhalgh 10/14/2015 Premier Martial Arts/Grand River CrossFit 10/14/2015 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.

LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 3m 56s
Performed as RX
Paul Greenhalgh 10/09/2015 Premier Martial Arts/Grand River CrossFit Isabel Light 30x 115 lb snatch 4m 22s
Performed as RX
Paul Greenhalgh 10/05/2015 Premier Martial Arts/Grand River CrossFit 10/05/2015 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs

LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24"		 6m 44s
Performed as RX
Paul Greenhalgh 10/02/2015 Premier Martial Arts/Grand River CrossFit 10/02/2015 4 Rounds for time of:
5 Ground to Overhead 75lbs/55lbs
10 Floor Wipers 75lbs/55lbs
15 Lateral Hops over Bar

LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd		 4m 38s
Performed as RX
Paul Greenhalgh 09/30/2015 Premier Martial Arts/Grand River CrossFit 09/30/2015 Max reps in 12min.
1x Pull-up
2x Push-ups
3x Squats
Add 1 rep to all movements each successive round, continue until failure or time elapses.

Post total reps!
Scale as needed.		 263 reps
Performed as RX
Paul Greenhalgh 09/28/2015 Premier Martial Arts/Grand River CrossFit 09/28/2015 4 rounds for time of:
6 SDHP 75/55lbs
8 Wall Balls 20/15lbs
10 V-sits

Post time!
LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 2m 45s
Performed as RX
Paul Greenhalgh 09/25/2015 Premier Martial Arts/Grand River CrossFit 09/25/2015 For max calories
5 minute time cap
Run 400m
20 Push-ups
Row for max calories
Rest 3 minutes
Repeat time cap for two more rounds
Swap out push-ups for box jumps in round 2, then pull-ups in round 3

Post total calories added together from 3 time caps!
Scale as needed!		 116 reps
Performed as RX
Paul Greenhalgh 09/22/2015 Premier Martial Arts/Grand River CrossFit 09/22/2015 Three Position Clean
3-3-3-3-3-3
Each rep consist of Hang, Knee, & Floor Position clean

Post heaviest load!		 135 lbs
Performed as RX
Paul Greenhalgh 09/21/2015 Premier Martial Arts/Grand River CrossFit 09/21/2015 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		 9m 10s
Performed as RX
Paul Greenhalgh 09/16/2015 Premier Martial Arts/Grand River CrossFit 09/16/205 3 rounds for Time of:
21 Push Press 75/55lbs
21 Knees to Elbows
21 Back Squats 75/55lbs

Post Time!
LVL1M; 1 rounds, light weight, hang knee raise
LVL1: 2 rounds, 55/35lbs, hang knee raise
LVL2: 65/45, hang knee raise
LVL3: RX'd
 11m 45s
Performed as RX
Paul Greenhalgh 09/15/2015 Premier Martial Arts/Grand River CrossFit 09/15/2015 Three Position Power Snatch
3-3-3-3-3-3

Each rep consists of Hang, knee & floor Position power snatch.

Post heaviest load!
 105 lbs
Performed as RX
Paul Greenhalgh 09/14/2015 Premier Martial Arts/Grand River CrossFit 09/14/2015 For max rounds
1x... Power clean (115/85lbs)
1x... Burpee
Add one rep per round
8 minute time cap.

Post total rounds.
LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 9 rounds 2 reps
Performed as RX
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