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Athlete	Date	Location	Workout Name	Description	Results
Paul Greenhalgh	03/24/2015	Premier Martial Arts/Grand River CrossFit	03/24/2015	Snatch Grip Deadlift 5-5-5-5-5 Post heaviest load!	255 lbs Performed as RX
Paul Greenhalgh	03/23/2015	Premier Martial Arts/Grand River CrossFit	03/23/2015	6 rounds for Time: 5 Chest to Bar Pull-ups 10 Wall Balls 20/15lbs 15 Sit-ups Post time! LVL1M: 3 rounds, mod. pull-ups LVL1: 4 rounds, mod. pull-ups LVL2: Mod. pull-ups LVL3: RX'd	7m 11s Performed as RX
Paul Greenhalgh	03/21/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week March 16-21, 2015	7min for Max Reps 30sec Thrusters 95/65 30sec Rest Post total reps! Scale as needed.	60 reps Performed as RX
Paul Greenhalgh	03/20/2015	Premier Martial Arts/Grand River CrossFit	03/20/2015	7min AMRAP: 7 KB SDHP 50/35lbs 7 V-sits Post rounds and reps! LVL1M: light weight, sit-ups LVL1: 35/20lbs, sit-ups LVL2: 45/30lbs LVL3: RX'd	10 rounds 13 reps Performed as RX
Paul Greenhalgh	03/18/2015	Premier Martial Arts/Grand River CrossFit	03/18/2015	10min AMRAP of: 5 Push Press @70% of Strict Press 1RM 10 Sit-ups Post rounds and reps! LVL1M: 5min, light weight LVL1: 50% LVL2: 60% LVL3: RX'd	14 rounds 2 reps Performed as RX
Paul Greenhalgh	03/17/2015	Premier Martial Arts/Grand River CrossFit	03/17/2015	Push Jerk 5-5-5-5-5 Post heaviest load!	135 lbs lbs Performed as RX
Paul Greenhalgh	03/14/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Mar 9-14, 2014	For Time: Buy In: 1000m Row Followed By: 5 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Squats Cash Out: 100 Double Unders LVL1M: 500m, 3 rounds, asst. pull-ups, single skips LVL1: Asst. Pull-ups, double skips LVL2: Asst. Pull-ups, triple skips LVL3: RX'd Compare to March 22, 2013	12m 35s Workout Scaled
Paul Greenhalgh	03/10/2015	Premier Martial Arts/Grand River CrossFit	03/10/2015	Power Snatch 3-3-3-3-3-3-3 Post heaviest load!	155 lbs Performed as RX
Paul Greenhalgh	03/09/2015	Premier Martial Arts/Grand River CrossFit	03/09/2015	15min AMRAP 20 Air Squats 20/15 Calorie Row Post rounds and reps! LVL1M: 7min, LVL1: 12min LVL2: RX'd LVL3: RX'd	7 rounds 21 reps Performed as RX
Paul Greenhalgh	03/07/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week March 2-7, 2015	12-9-6-3-6-9-12 reps of: Deadlifts @ Body weight Push Ups OH Walking Lunges 45/25lbs Post time! Scale as needed.	13m 44s Performed as RX
Paul Greenhalgh	03/06/2015	Premier Martial Arts/Grand River CrossFit	03/06/2015	3 rounds for time of: 10 DB Alternating Single arm snatch 40/25lbs 10 Toes to Bar Post time! LVL1M: Light weight, hang knee raise. LVL1: 30lbs/15lbs, hang knee raise LVL2: 35/20lbs, Knees to chest LVL3: RX'd	4m 20s Performed as RX
Paul Greenhalgh	03/05/2015	Premier Martial Arts/Grand River CrossFit	03/05/2015	10 x 30sec Row 1min Rest Post total work distance.	1,586 m Performed as RX
Paul Greenhalgh	03/04/2015	Premier Martial Arts/Grand River CrossFit	03/04/2015	For Time 500m Row 21 OH Squats 65/45lbs 21 Pull-ups Post time! LVL1M: 250m, 10 OHS with Dowel, mod. pull-ups LVL1: 45/25lbs, mod. pull-ups LVL2: 55/35lbs, mod. pull-ups LVL3: RX'd	4m 40s Performed as RX
Paul Greenhalgh	03/03/2015	Premier Martial Arts/Grand River CrossFit	03/03/2015	Front Squat 5-5-5-5-5 Post heaviest load!	195 lbs Performed as RX
Paul Greenhalgh	03/02/2015	Premier Martial Arts/Grand River CrossFit	03/02/2015	4 rounds for time: 10 SDHP 75/55 10 Push Press 75/55 10 Back Squats 75/55 Post Time! LVL1M: 2 rounds, light weight LVL1: 3 rounds, 55/35lbs LVL2: 65/45lbs LVL3: RX'd	4m 44s Performed as RX
Paul Greenhalgh	02/28/2015	Premier Martial Arts/Grand River CrossFit	Prize WOD February 23-28, 2015	15min Time Cap 100 Burpees 200 Double unders 800m Run With time left, row for calories. Score is total number of reps/meters/calories completed. Scale as needed!	175 reps Workout Scaled
Paul Greenhalgh	02/27/2015	Premier Martial Arts/Grand River CrossFit	02/27/2015	21-15-9 reps of: Deadlift @ 65% of 1RM Pull-ups Post time! LVL1M: light weight, mod. pull-ups LVL1: 40% 1RM LVL2: 55% 1RM LVL3: RX'd	13m 02s Performed as RX
Paul Greenhalgh	02/26/2015	Premier Martial Arts/Grand River CrossFit	02/26/2015	Rowing 6x350m 1:30 between intervals. Post fastest interval!	1m 02s Performed as RX
Paul Greenhalgh	02/25/2015	Premier Martial Arts/Grand River CrossFit	02/25/2015	10min AMRAP of: 10 Wall Balls 20/15lbs 10 KB Swings 50/35lbs Post rounds and reps1 LVL1M: 5min, light weight LVL1: 8min, 40/25lbs LVL2: 45/30lbs LVL3: RX'd	12 rounds 9 reps Performed as RX
Paul Greenhalgh	02/24/2015	Premier Martial Arts/Grand River CrossFit	02/24/2015	Power Snatch 5-5-5-5-5 Post heaviest load!	135 lbs Performed as RX
Paul Greenhalgh	02/23/2015	Premier Martial Arts/Grand River CrossFit	02/23/2015	10-8-6-4-2 reps of: DB Squat Clean 35/20lbs Sit-ups Post time! LVL1M: light weight LVL1: 25/10lbs LVL2: 30/15lbs LVL3: RX'd	2m 31s Performed as RX
Paul Greenhalgh	02/21/2015	Premier Martial Arts/Grand River CrossFit	None	225 lb deadlift 150 lb bench press 115 lb thruster 10-9-8-7-6-5-4-3-2-1 reps of triplet For time	39m 31s Performed as RX
Paul Greenhalgh	02/19/2015	Premier Martial Arts/Grand River CrossFit	02/19/2015	Rowing 1:30 x 6 1min Rest between Post longest interval!	472 m Performed as RX
Paul Greenhalgh	02/09/2015	Premier Martial Arts/Grand River CrossFit	02/09/2015	12min AMRAP of: 6 Power Cleans 115/75lbs 9 Toes to bar Post rounds & reps! LVL1M: 6min, light weight, hang knee raise LVL1: 10min 85/55lbs, hang knee raise LVL2: 105/65lbs, knees to elbows LVL3: RX'd	6 rounds 8 reps Performed as RX
Paul Greenhalgh	02/05/2015	Premier Martial Arts/Grand River CrossFit	02/05/2015	Run or Row 2500m/1.55miles Post time! Scale as needed.	9m 39s Performed as RX

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