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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 06/09/2015 Premier Martial Arts/Grand River CrossFit 06/09/2015 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 175 lbs
Performed as RX
Paul Greenhalgh 06/08/2015 Premier Martial Arts/Grand River CrossFit 06/08/2015 6 rounds for time
15 Push-ups
200m Run or Row

Post time!
LVL1M: 3 rounds, mod. push-ups
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd
 9m 11s
Performed as RX
Paul Greenhalgh 06/06/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 1-6, 2015 10min Time Cap
90 Double Unders
9 Power Cleans 135/95lbs
9 Strict Pull-ups
60 Double Unders
6 Power Cleans 135/95lbs
6 Strict Pull-ups
30 Double Unders
3 Power Cleans 135/95lbs
3 Strict Pull-ups

10min CAP
Post total reps! 216 is perfect score.
Scale as needed.		 92 reps
Performed as RX
Paul Greenhalgh 06/05/2015 Premier Martial Arts/Grand River CrossFit 06/05/2015 2 rounds for time of:
500m Row
30 Thrusters 65/45lbs
30 Sit-ups

Post time!
LVL1M: 250m, 15 reps each, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd
 9m 21s
Performed as RX
Paul Greenhalgh 06/04/2015 Premier Martial Arts/Grand River CrossFit 06/04/2015 3km Time Trial
Run or Row.

Post time!
 16m 32s
Performed as RX
Paul Greenhalgh 06/03/2015 Premier Martial Arts/Grand River CrossFit 06/03/2015 4 rounds for time
10 Box Jumps 24/20"
20 Single Arm DB Snatch Alternating 45/25lbs
30 Sit-ups

Post time!
LVL1M: 2rounds, light weight
LVL1: 3 rounds, 35/15lbs
LVL2: 40/20lbs
LVL3: RX'd		 8m 42s
Performed as RX
Paul Greenhalgh 06/02/2015 Premier Martial Arts/Grand River CrossFit 06/02/2015 Overhead Squat
5-5-5-5-5
Post heaviest load!
 135 lbs
Performed as RX
Paul Greenhalgh 06/02/2015 Premier Martial Arts/Grand River CrossFit Fran None 8m 01s
Performed as RX
Paul Greenhalgh 06/01/2015 Premier Martial Arts/Grand River CrossFit 06/01/2015 5 min AMRAP Ladder (1, 1, 2, 2, 3, 3)
KB Swings 50/35lbs
KB Squat Jumps

Add 1 rep each round until timer sounds.
Post total reps!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 98 reps
Performed as RX
Paul Greenhalgh 05/30/2015 Premier Martial Arts/Grand River CrossFit Prize WOD May 25-30, 2015 "Loaded"
Using the Deadlift Select a load and complete as many reps as necessary to complete the required load:
Men 8000lbs
Women 6000lbs
Once initial load has been set changes cannot be made. Complete reps until goal load is acquired.

Post Time!
LVL1M: 4000/2500lbs
LVL1: 5500/3500lbs
LVL2: 7000/5000lbs
LVL3: RX'd
 2m 48s
Performed as RX
Paul Greenhalgh 05/29/2015 Premier Martial Arts/Grand River CrossFit 05/29/2015 12min AMRAP of:
5 C2B Pull-ups
10 Ring Dips
15 Overhead Squat 65/45lbs

Post rounds and reps!
LVL1M: 6min mod pull-ups, push-ups, dowel
LVL1: 10min, mod pull-ups, box dips, 45/25lbs
LVL2: mod pull-ups, box dips, 55/35lbs
LVL3: RX'd		 2 rounds 11 reps
Performed as RX
Paul Greenhalgh 05/28/2015 Premier Martial Arts/Grand River CrossFit 05/28/2015 2 rounds
Row 500m
Rest 1 minute
Run 400m
Rest 1 minute
Row 250m
Rest 30 seconds
Run 200m
Rest 1 minute

Post total time including breaks!
 17m 02s
Performed as RX
Paul Greenhalgh 05/25/2015 Premier Martial Arts/Grand River CrossFit 05/25/2015 21-15-9-15-21 reps
Overhead lunges 45/25lbs
push-ups (ring push ups LVL3)

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: Ring Push-ups
 13m 05s
Performed as RX
Paul Greenhalgh 05/22/2015 Premier Martial Arts/Grand River CrossFit 05/22/2015 Cover Max Distance
Row 1:30 on/ 1:30 off x6

Post Total Distance for Work intervals
 2,547 m
Performed as RX
Paul Greenhalgh 05/20/2015 Premier Martial Arts/Grand River CrossFit 05/20/2015 For time
Use same bar load throughout
25 Sumo deadlift high pull 75/55lbs
Run 400m
25 Power snatch
Run 400m
25 Power clean
Run 400m
25 Deadlifts

Post time!
LVL1M: 12reps, light weight, 200m runs
LVL1: 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd		 12m 25s
Performed as RX
Paul Greenhalgh 05/19/2015 Premier Martial Arts/Grand River CrossFit 05/19/2015 4 rounds for reps of:
60sec Max Burpees
30sec Rest
60sec Max Double Unders
30sec Rest

Post total reps added together!
Scale as needed.		 110 reps
Performed as RX
Paul Greenhalgh 05/15/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 11-15, 2015 Rowing Cindy
20min AMRAP of:
15 Calorie Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds, reps/calories. Scale as needed. 		9 rounds 1 reps
Performed as RX
Paul Greenhalgh 05/13/2015 Premier Martial Arts/Grand River CrossFit 05/13/2015 3 Rounds for Time of:
20 Deadlifts @ 80% of Body Weight
20 Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"/16"
LVL1: 60% BW, 20"/16"
LVL2: 70% BW
LVL3: RX'd
 7m 43s
Performed as RX
Paul Greenhalgh 05/11/2015 Premier Martial Arts/Grand River CrossFit 05/11/2015 3 rounds for time of:
10 Clean and jerks (95/65 )
50 Double unders

Post time.
LVL1M: light weight, single skips
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd
 18m 52s
Performed as RX
Paul Greenhalgh 05/09/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 4-9, 2015 Alternating EMOM for 12 minutes of
1st Minute....
5 Deadlifts @ 70% of 1RM
10 Double Unders
2nd Minute....
5 Box Jumps 24/20
15 Kettle bell Swings 50/35lbs

Post total rounds.		 8 rounds 0 reps
Performed as RX
Paul Greenhalgh 05/08/2015 Premier Martial Arts/Grand River CrossFit 05/08/2015 8 rounds for max reps
20 seconds Hang power clean 95/65
Rest 10 seconds
20 seconds Push press 95/65
Rest 10 seconds

Post total reps!
LVL1M: light weight, 4 rounds
LVL1: 6 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 160 reps
Performed as RX
Paul Greenhalgh 05/06/2015 Premier Martial Arts/Grand River CrossFit 05/06/2015 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post Rounds & reps
LVL1M: 5 min
LVL1: 7min
LVL2: RX'd
LVL3: RX'd		 5 rounds 0 reps
Performed as RX
Paul Greenhalgh 05/04/2015 Premier Martial Arts/Grand River CrossFit 05/04/2015 10 Rounds for Time
10 Wall Balls 20/15lbs
7 Box Jumps 24/20
Post time!

LVL1M: 5 rounds, low targets, step ups 20"/16"
LVL1: 7 rounds, low targets, 20"/16"
LVL2: RX'd
LVL3: RX'd		 9m 47s
Performed as RX
Paul Greenhalgh 05/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 24-May 2, 2015 This workout is worth 10 points toward the "CTC Challenge".

For time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m

Post time!
Scale as needed.		 16m 31s
Performed as RX
Paul Greenhalgh 05/01/2015 Premier Martial Arts/Grand River CrossFit 05/01/2015 5 rounds for time:
10 Sumo-deadlift highpull 75/55lbs
5 Burpee tuck jumps

Post time!
LVL1M: 2 rounds,light weight, burpees
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd 		4m 02s
Performed as RX
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