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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 04/29/2015 Premier Martial Arts/Grand River CrossFit 04/29/2015 This workout is worth 5 points for the "CTC Challenge"
For time:
10 Handstand push-ups
20 Box jumps 24/20
30 Pull-ups
30 Push-ups
20 Double unders
10 Knees to elbows

Post time!
Scale as needed.
 8m 30s
Performed as RX
Paul Greenhalgh 04/27/2015 Premier Martial Arts/Grand River CrossFit 04/27/2015 3 rounds for time
20 Push Press 75/55lbs
20 Sit-ups

Post time!
LVL1M: 10 reps each, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 2m 44s
Performed as RX
Paul Greenhalgh 04/25/2015 Premier Martial Arts/Grand River CrossFit Prize WOD April 20-25, 2015 This WOD is a Prize WOD and is worth 10 points toward the "Cut the Crap Challenge".

For Time:
21 Power Cleans 95/65lbs
21 Pull-ups
21 Calorie Row
15 Power Cleans 95/65lb
15 Pull-ups
15 Calorie Row
9 Power Cleans 95/65lbs
9 Pull-ups
9 Calorie Row

Post time!
Scale as needed.
 10m 02s
Performed as RX
Paul Greenhalgh 04/24/2015 Premier Martial Arts/Grand River CrossFit 04/24/2015 Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups
Add two reps per round. Post total reps added together.

LVL1M:4min, light weight
LVL1: 6min, light weight
LVL2: RX'd
LVL3: RX'd 		227 reps
Performed as RX
Paul Greenhalgh 04/22/2015 Premier Martial Arts/Grand River CrossFit 04/22/2015 10 rounds of:
7 Burpees
7 Knees to elbows

Post time!
LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd 		12m 03s
Performed as RX
Paul Greenhalgh 04/21/2015 Premier Martial Arts/Grand River CrossFit 04/21/2015 Hang Power Snatch
5-5-5-5-5

Post heaviest load!
 135 lbs
Performed as RX
Paul Greenhalgh 04/20/2015 Premier Martial Arts/Grand River CrossFit 04/20/2015 2x4min
500m Row
Max Reps OHS 65/45lbs
2min Break between rounds

Post total OHS.
LVL1M: 250m Row, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 72 reps
Performed as RX
Paul Greenhalgh 04/18/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 13-18, 2015 This workout is worth 10 bonus points for the "Cut the Crap Challenge"!
10min Time Cap
400m Run
50 Back Squats 95/65lbs
40 Deadlifts 95/65lbs
30 Power Cleans 95/65lbs
Row for Max Calories

Score is total # reps/calories!
Scale as needed.		 149 reps
Performed as RX
Paul Greenhalgh 04/17/2015 Premier Martial Arts/Grand River CrossFit Scaled Linda Linda at 75% of
2x body weight deadlift
Body weight bench press
.75x body weight clean


 31m 55s
Performed as RX
Paul Greenhalgh 04/15/2015 Premier Martial Arts/Grand River CrossFit 04/15/2015 4 rounds for time:
6 Power Snatch 95/65lbs
6 Alternating Pistol Squats

Post time!
LVL1M: Light weight, mod. squats
LVL1: 75/45lbs, mod. squats
LVL2: 85/55lbs, mod squats
LVL3: RX'd
 3m 46s
Workout Scaled
Paul Greenhalgh 04/13/2015 Premier Martial Arts/Grand River CrossFit 04/13/2015 8min AMRAP:
4 Power Cleans 135/95lbs
6 Toes to Bar
8 KB Swings 50/35lbs

Post rounds and reps!
LVL1M: 5min, light weight, hang knee raise.
LVL1: 95/65lbs, hang knee, 40/25lbs
LVL2: 115/85lbs, knees to chest, 45/30lbs
LVL3: RX'd
 7 rounds 1 reps
Performed as RX
Paul Greenhalgh 04/11/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 6-11, 2015 10-9-8-7-6-5-4-3-2-1 reps of:
Ground to Overhead 95/65lbs
Box Jumps 24/20

LVL1M: 6-1 reps, light weight, 20/16 step ups
LVL1: 8-1 reps, 75/45lbs, 20/16 box jumps
LVL2: 85/55lbs
LVL3: RX'd 		8m 15s
Performed as RX
Paul Greenhalgh 04/10/2015 Premier Martial Arts/Grand River CrossFit 04/10/2015 Max Rounds in 12min
Add 1 rep each round.
1 Back Squat 135/95lbs
2 Sit-ups
3 Push-ups

Post total reps!
LVL1M: 6min, light weight
LVL1: 8min, 95/55lbs
LVL2: 115/75lbs
LVL3: RX'd		 291 reps
Performed as RX
Paul Greenhalgh 04/09/2015 Premier Martial Arts/Grand River CrossFit 04/09/2015 5x250m Row
2min between intervals

Post fastest interval!
 0m 43s
Performed as RX
Paul Greenhalgh 04/08/2015 Premier Martial Arts/Grand River CrossFit 04/08/2015 21-15-9 reps of:
Power Cleans 115/75lbs
Wall Balls 20/15lbs

Post time!
LVL1M: 15-9 reps, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 4m 23s
Performed as RX
Paul Greenhalgh 04/07/2015 Premier Martial Arts/Grand River CrossFit 04/07/2015 Floor Press
5-5-5-5-5

Post heaviest load!
 165 lbs
Performed as RX
Paul Greenhalgh 04/06/2015 Premier Martial Arts/Grand River CrossFit 04/06/2015 4 rounds for time:
8 KB Swings 50/35lbs
8 Box Jumps 24/20
8 Walking Lunges
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, 20"/16", hang knee
LVL1: 3 rounds, 40/25lbs, 20/16", hang knee
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 6m 05s
Performed as RX
Paul Greenhalgh 04/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 30-Apr 2, 2015 Tabatas 20sec on/10sec off
SA DB Snatch(alternate each set) 35/20lbs
V-Sits
SA DB Push Press 35/20lbs

Post total reps added together.
LVL1M: Light weight
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 299 reps
Performed as RX
Paul Greenhalgh 04/01/2015 Premier Martial Arts/Grand River CrossFit 04/01/2015 10min AMRAP
7 Push press 95/65lbs
7 Push-ups
7 Pull-ups

Post rounds and reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 8 rounds 1 reps
Performed as RX
Paul Greenhalgh 03/31/2015 Premier Martial Arts/Grand River CrossFit 03/31/2015 Front Squat
5-5-5-5-5

Post heaviest load!
 195 lbs
Performed as RX
Paul Greenhalgh 03/30/2015 Premier Martial Arts/Grand River CrossFit 03/30/2015 5 Rounds for Time of:
200m Row
5 Back squats 135/95lbs

LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd 		5m 32s
Performed as RX
Paul Greenhalgh 03/28/2015 Premier Martial Arts/Grand River CrossFit Prize WOD March 23-28, 2015 8min Time Cap of:
25 Box jumps @ 20/16
25 Box Jumps @ 24/20
25 Push-up
25 Sit-ups
With time left Max rep wall balls

Post total reps!
Scale as needed.
 160 reps
Performed as RX
Paul Greenhalgh 03/27/2015 Premier Martial Arts/Grand River CrossFit 03/27/2015 3 rounds of
9 Squat Cleans 95/65lbs
9 Push Press 95/65lbs

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 2m 58s
Performed as RX
Paul Greenhalgh 03/26/2015 Premier Martial Arts/Grand River CrossFit 03/26/2015 3000m Time Trial Run or Row

Scale as needed.
Post time!
 11m 42s
Performed as RX
Paul Greenhalgh 03/25/2015 Premier Martial Arts/Grand River CrossFit 03/25/2015 10min EMOM
5 Hang Power Snatch 75/45lbs
5 Med Ball Sit-up toss 20/15lbs

Post total rounds!
LVL1M: 5min, light weight
LVL1: 8min, 55/25lbs,
LVL2: 65/35lbs
LVL3: RX'd

 10 rounds 0 reps
Performed as RX
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