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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 09/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 8-12, 2015 5 rounds for time
6 Pull-ups
9 Sumo-deadlift highpull 75/55lbs
12 Box Jumps 24/20

Post Time!
LVL1M: 3 rounds, mod pull-ups, light weight, 20"/16"
LVL1: 55/35lbs, mod pull-ups, 20"/16"
LVL2: 65/45lbs, mod pull-ups
LVL3: RX'd
 8m 24s
Performed as RX
Paul Greenhalgh 09/09/2015 Premier Martial Arts/Grand River CrossFit 09/09/2015 For max reps
8x[20:10] Back squat (135#/95)
Bar must stay on back throughout entire WOD

Post total reps!
LVL1M: Light weight
LVL1: 105/75lbs
LVL2: 115/85lbs
LVL3: RX'd		 63 reps
Performed as RX
Paul Greenhalgh 09/08/2015 Premier Martial Arts/Grand River CrossFit 09/08/2015 4 Rounds for Time of:
250m Row
Burpees for the length of time it takes to row.

Score is total number of burpees.
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: Rx'd		 51 reps
Performed as RX
Paul Greenhalgh 09/03/2015 Premier Martial Arts/Grand River CrossFit 09/03/2015 Time trial
Run or Row 2000m

Post time!		 7m 48s
Performed as RX
Paul Greenhalgh 09/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 31-Sept 3, 2015 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Walking Lunge 95/65lbs
Push Jerk

Post Time:
LVL1M: light weight
LVL1: 75/45lbs
LVL2: RXd
LVL3: 105/75lbs		 10m 25s
Performed as RX
Paul Greenhalgh 08/31/2015 Premier Martial Arts/Grand River CrossFit 08/31/2015 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
40 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 35/20lbs, double skips
LVL2: 40/25lbs, triple skips
LVL3: RX'd		 23m 03s
Performed as RX
Paul Greenhalgh 08/29/2015 Premier Martial Arts/Grand River CrossFit Prize WOD Aug 24-29, 2015 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 V-sits
10 Bent Rows 65/45

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks.
Scale as needed.
Compare to August 9, 2014
 17m 33s
Performed as RX
Paul Greenhalgh 08/28/2015 Premier Martial Arts/Grand River CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM

Post your max load for each lift.
Be sure to put comma between each load.

 775 lbs
Performed as RX
Paul Greenhalgh 08/27/2015 Premier Martial Arts/Grand River CrossFit 08/27/2015 Running or Rowing Intervals
Run or Row 400m
Rest
Run or Row 400m
Rest
Run or Row 400m
Rest
Run or Row400m

Rest exactly how long it took you to run the interval.
Post total time including breaks.		 10m 04s
Performed as RX
Paul Greenhalgh 08/26/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 7min of Burpees.

Post total reps!
Scale as needed.		 82 reps
Performed as RX
Paul Greenhalgh 08/24/2015 Premier Martial Arts/Grand River CrossFit 08/24/2015 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 08/22/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 17-22, 2015 Badger

Complete three rounds for time of:
95/65lb Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post Time!
Scale as needed.		 46m 15s
Performed as RX
Paul Greenhalgh 08/21/2015 Premier Martial Arts/Grand River CrossFit 08/21/2015 4 rounds for time
5 Wall Climbs
10 Toes to Bar
15 Box Jumps 24/20

Post time!
Scale as needed.		 10m 03s
Performed as RX
Paul Greenhalgh 08/19/2015 Premier Martial Arts/Grand River CrossFit 08/19/2015 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Air Squats
LVL1: 50% Body Weight
LVL 2:60% body Weight
LVL 3: RX'd

Post total rounds & reps! 		7 rounds 0 reps
Performed as RX
Paul Greenhalgh 08/17/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 Row 25-20-15-10-5 calories
Double unders 50-40-30-20-10

Post time!
LVL1M: 15-5, 10-30, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 9m 03s
Workout Scaled
Paul Greenhalgh 08/10/2015 Premier Martial Arts/Grand River CrossFit 08/10/2015 5 rounds for time
40 Squats
30 Push-ups
20 V-sits

Post Time!		 17m 33s
Performed as RX
Paul Greenhalgh 08/08/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 4-8, 2015 Max rounds in 5 minutes of
3 Handstand push-ups
6 Sumo deadlift high pulls 75/55lbs
Rest 2 minutes

Then, max rounds in 5 minutes of
4 Thrusters 75/55lbs
8 Pull-ups
Rest 2 minutes

Then, max rounds in 5 minutes of
5 KB swings 50/35lbs
10 Wall Balls

Post total reps for all added together!
Scale as needed.		 220 reps
Performed as RX
Paul Greenhalgh 08/06/2015 Premier Martial Arts/Grand River CrossFit 08/06/2015 10min Time Trial Run or Row

Post distance.
 2,150 m
Performed as RX
Paul Greenhalgh 08/05/2015 Premier Martial Arts/Grand River CrossFit 08/05/2015 4 rounds for time
15 Calorie row
15 KB Swings 50/35lbs

Post Time!

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 5m 24s
Performed as RX
Paul Greenhalgh 08/04/2015 Premier Martial Arts/Grand River CrossFit 08/04/2015 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 160 lbs
Performed as RX
Paul Greenhalgh 07/31/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for July 27-31, 2015 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
 4m 15s
Performed as RX
Paul Greenhalgh 07/29/2015 Premier Martial Arts/Grand River CrossFit 07/29/2015 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/155lbs

LVL1M: 2 rounds, single skips, light weight on all.
LVL1: 3 rounds, double skips, 25/15lbs, 155/115lbs
LVL2: Triple skips
LVL3:RX'd		 12m 38s
Performed as RX
Paul Greenhalgh 07/27/2015 Premier Martial Arts/Grand River CrossFit 07/27/2015 Tabata Wall Balls 20/15lbs
3min Break
2min Max Rep Burpees

Post total reps added together!
Scale as needed!		 115 reps
Performed as RX
Paul Greenhalgh 07/25/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 20-25, 2015 Complete as many reps as possible in 5 minutes of:
shoulder presses 65/45
Each time you break, perform 30 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 5 minutes of:
hang power cleans 95/65
Each time you drop the bar, perform 30 squats

Post total reps of presses and cleans added together!
Scale as needed.		 111 reps
Workout Scaled
Paul Greenhalgh 07/22/2015 Premier Martial Arts/Grand River CrossFit 07/22/2015 Throwdown Workout #4 2012
10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.
Scaled as needed!
 112 reps
Performed as RX
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