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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 07/20/2015 Premier Martial Arts/Grand River CrossFit 07/20/2015 10min AMRAP of:
10 Box Jumps 24"/20"
15 Sit-ups

Post rounds and reps!
LVL1M: 5min, 20"16"
LVL1: 8min, 20"/16"
LVL2: 24"/20" Step ups
LVL3: RX'd no step ups
 10 rounds 9 reps
Performed as RX
Paul Greenhalgh 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #1 Run 2000m
Run will be timed to 100th of a second.

5min Rest before Combine Workout #2.
Post Time!
 8m 20s
Performed as RX
Paul Greenhalgh 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #2 5min AMRAP:
3 Hand Release Push-ups
6 Sit-ups
9 Squats

5min Rest before Combine Workout #3
Post total reps!		 194 reps
Performed as RX
Paul Greenhalgh 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #3 You have 5min to obtain your 1RM for Deadlift.

This is scored by the load compared to your body weight. You must weight in before the workout begins.
Post heaviest load!
 335 lbs
Performed as RX
Paul Greenhalgh 07/17/2015 Premier Martial Arts/Grand River CrossFit 07/17/2015 5 rounds for time:
5 Deadlifts 95/65lbs
5 Power Cleans 95/65
5 Thrusters 95/65

Post time!
LVL1M: 3 rounds, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 3m 09s
Performed as RX
Paul Greenhalgh 07/15/2015 Premier Martial Arts/Grand River CrossFit 07/15/2015 5 rounds for time of:
15 kettlebell swings, 50/35lbs
15 deficit push-ups, hands on 25-lb. plates
Run or Row 400 meters

Post time!
Scale as needed!		 16m 52s
Performed as RX
Paul Greenhalgh 07/13/2015 Premier Martial Arts/Grand River CrossFit 07/13/2015 Snatch & Burpee Ladder
1-1-2-2-3-3 etc for 8min
Power Snatch 75/45lbs
Burpees

Add 1 Snatch and 1 Burpee each round for 8min.
Post total reps.
LVL1M: Ground to Overhead, light weight, 5min
LVL1: Ground to Overhead 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 97 reps
Performed as RX
Paul Greenhalgh 07/11/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 6-11, 2015 21-18-15-12-9-6-3 reps of:
Wall Balls 20/15lbs
Sit-ups

Post time!
LVL1M: 12 to 3 reps, Yellow/Red targets
LVL1: 18-3 reps, Yellow/Red Targets
LVL2: Yellow/Red Targets
LVL3: RX'd Blue/Red Targets 		4m 53s
Performed as RX
Paul Greenhalgh 07/10/2015 Premier Martial Arts/Grand River CrossFit 07/10/2015 1 minute of pull-ups
1 minute of rowing/calories
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups

Post total reps added together!
Scale as needed.
 147 reps
Performed as RX
Paul Greenhalgh 07/09/2015 Premier Martial Arts/Grand River CrossFit 07/09/2015 "Running or Rowing Ladder"
200m 1min Rest
400m 2min Rest
800m 3min Rest
400m 2min Rest
200m Finished

Post total time with breaks!		 15m 32s
Performed as RX
Paul Greenhalgh 07/08/2015 Premier Martial Arts/Grand River CrossFit 07/08/2015 3 rounds for time:
400m run
10 squat tire jumps
10 V-sits

Post time!
Scale as needed!
 7m 46s
Performed as RX
Paul Greenhalgh 07/04/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 29-July 4, 2015 4 rounds for time:
10 Calorie Row
10 Push-ups
10 Clean & Jerk 95/65lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 11m 02s
Performed as RX
Paul Greenhalgh 07/02/2015 Premier Martial Arts/Grand River CrossFit 07/02/2015 4 rounds for time:
10 Box Jumps 24/20
10 Toes to Bar

LVL1M: 2 rounds, 20/16, hang knee raise
LVL1: 3 rounds, 20/16, hang knee raise
LVL2: Knees to Chest
LVL3: RX'd
8m 02s
Performed as RX
Paul Greenhalgh 06/30/2015 Premier Martial Arts/Grand River CrossFit 06/30/2015 Strict Shoulder Press
5-5-5-5-5

Post heaviest load!
 105 lbs
Performed as RX
Paul Greenhalgh 06/29/2015 Premier Martial Arts/Grand River CrossFit 06/29/2015 10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups


Post rounds & reps!
LVL1M: back squats, light weight, mod pull-ups
LVL1: 45/25lbs, mod pull-ups
LVL2: 55/35lbs, mod pull-ups
LVL3: RX'd		 8 rounds 0 reps
Performed as RX
Paul Greenhalgh 06/27/2015 Premier Martial Arts/Grand River CrossFit Prize WOD for week of June 22-27, 2015 Murph
For Time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Post time!
Scale as needed.		 48m 03s
Performed as RX
Paul Greenhalgh 06/26/2015 Premier Martial Arts/Grand River CrossFit 06/26/2015 8min AMRAP of:
200m Run
4 Tire Flips
10 Squats

Post rounds and reps!
Scale as needed.
 5 rounds 0 reps
Performed as RX
Paul Greenhalgh 06/25/2015 Premier Martial Arts/Grand River CrossFit 06/25/2015 Run or Row
Total Time:
2x200m, 30sec rest between
2x400m 1min rest between
1x800m
Post total time including rest!
 10m 03s
Performed as RX
Paul Greenhalgh 06/22/2015 Premier Martial Arts/Grand River CrossFit 06/22/2015 3 rounds for time of:
5 Floor Press @ 50% BW
10 Hang Power cleans @ 50% BW
15 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds light weight
LVL1: 30% body weight
LVL2: 40% body weight
LVL3: RX'd		 3m 10s
Performed as RX
Paul Greenhalgh 06/18/2015 Premier Martial Arts/Grand River CrossFit 06/18/2015 6x100m Sprints
Run or Row!

Post fastest interval!
 0m 17s
Performed as RX
Paul Greenhalgh 06/17/2015 Premier Martial Arts/Grand River CrossFit 06/17/2015 3 Rounds for Time of:
20 Push Press 75/55lbs
20 Front Squats 75/55lbs
5 Burpees every minute. Start workout with 5 burpees.

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 10m 47s
Performed as RX
Paul Greenhalgh 06/16/2015 Premier Martial Arts/Grand River CrossFit 06/16/2015 Sumo-Deadlift
2-2-2-2-2-2

Post heaviest load!
 275 lbs
Performed as RX
Paul Greenhalgh 06/15/2015 Premier Martial Arts/Grand River CrossFit 06/15/2015 Baseline from Hell
5 rounds, 3min Rest between
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Post time including breaks

LVL1M: 2 rounds, mod. pull-ups
LVL1: 3 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 37m 33s
Performed as RX
Paul Greenhalgh 06/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 8-12, 2015 CrossFit Games Open 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55lb. power snatches, 15 reps

Post total rounds and reps!
Scale as needed.		 2 rounds 15 reps
Performed as RX
Paul Greenhalgh 06/10/2015 Premier Martial Arts/Grand River CrossFit 06/10/2015 3 rounds for time of:
30 Squats
20 Box Jumps 24/20
10 kettlebell Swings 50/35lbs

Post time!
LVL1M: 2 rounds, 20/16", light weight
LVL1: 20"/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 8m 04s
Performed as RX
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