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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 05/12/2014 Premier Martial Arts/Grand River CrossFit 05/12/2014 3 Rounds for Time:
400m Run
20 Wall Balls
20 Sit-ups

Post time!
LVL1M: 2 rounds, 200m runs
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 9m 37s
Performed as RX
Paul Greenhalgh 05/06/2014 Premier Martial Arts/Grand River CrossFit 05/06/2014 Power Cleans
3-3-3-3-3-3-3

Post heaviest load.
 175 lbs
Performed as RX
Paul Greenhalgh 05/05/2014 Premier Martial Arts/Grand River CrossFit Back to Basics 21-15-9 reps of
Pull-ups
Push-ups
Sit-ups
Squats

Post time1
LVL1M:15-9 reps, mod. pull-ups
LVL1: mod. pull-ups
LVL2: RX'd
LvL3: RX'd
 8m 58s
Performed as RX
Paul Greenhalgh 05/03/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 28-May 3, 2014 10min to Complete as much as possible of:
Buy In: 4 rope climbs
Followed by 7 rounds of:
5 Hang Power cleans 95/65lbs
10 Sit-ups
Cash Out: 4 rope climbs

Perfect score is 118 reps. Post total reps completed. RX'd athletes receive 1 extra rep for every 10 seconds they have left on the clock!

LVL1M: mod. rope climb, light weight
LVL1: mod. rope climb, 75/45lbs
LVL2: mod. rope climb, 85/55lbs
LVL3: RX'd		 132 reps
Performed as RX
Paul Greenhalgh 05/01/2014 Premier Martial Arts/Grand River CrossFit 05/01/2014 6x200m Run
or
6x250m Row
1min Rest between.
Post Fastest Interval

LVL1M: 3 intervals
LVL1: 4 intervals
LVL2: RX'd
LVL3: RX'd
 0m 42s
Performed as RX
Paul Greenhalgh 04/29/2014 Premier Martial Arts/Grand River CrossFit 04/29/2014 Strict Shoulder Press
5-5-3-3-1

Post heaviest load.
 135 lbs
Performed as RX
Paul Greenhalgh 04/28/2014 Premier Martial Arts/Grand River CrossFit 04/28/2014 4 rounds for time:
8 Box Jumps 24"/28"
5 Deadlifts 225/185lbs
3 Burpees

Post time!
LVL1M: 20/16", light weight
LVL1: 20"/16", 185/135lbs
LVL2: 205/155lbs, 24/20"
LVL3: RX'd 		4m 58s
Performed as RX
Paul Greenhalgh 04/25/2014 Premier Martial Arts/Grand River CrossFit 04/25/2014 For Time:
1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of
Push Press 70% of 1RM strict press
Box Jumps 24"/20"
Compare to April 25, 2012

Post time!
LVL1M: 6-1 reps, light weight, 20"/16"
LVL1: 8-1 reps, 50%, 20"/16"
LVL2: 60%
LVL3: RX'd		 12m 50s
Performed as RX
Paul Greenhalgh 04/24/2014 Premier Martial Arts/Grand River CrossFit 04/24/2014 Running!
4x400m
1min break between intervals.

Post fastest time!


 1m 09s
Performed as RX
Paul Greenhalgh 04/22/2014 Premier Martial Arts/Grand River CrossFit 04/22/2014 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!		 155 lbs
Performed as RX
Paul Greenhalgh 04/21/2014 Premier Martial Arts/Grand River CrossFit 04/21/2014 5 rounds for time;
5 Deadlifts 225/155
25 Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 155/95lbs
LVL2: 205/135lbs
LVL3: RX'd		 5m 23s
Performed as RX
Paul Greenhalgh 04/17/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 14-17, 2014 For Time
250m Row
21 Sumo-Deadlift Highpulls 75/55lbs
250m row
21 Walking Lunges
250m Row
21 KB Swings 50/35lbs
250m Row
21 Ball Slams 20lbs

Post Time!
LVL1M: 10 reps of each, light weight.
LVL1: 55/35lbs,40/25lbs
LVL2: 65/45lbs, 45/30lbs
LVL3: RX'd		 7m 45s
Performed as RX
Paul Greenhalgh 04/16/2014 Premier Martial Arts/Grand River CrossFit Chelsea 04/16/2014 Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and reps!
LVL1: 10min, mod. pull-ups
LVL1: 15min, mod. pull-ups
LVL2: 20min, mod. pull-ups
LVL3: RX'd		 19 rounds 0 reps
Performed as RX
Paul Greenhalgh 04/12/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 7-12, 2014 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

Post Time:
LVL1M: 15 reps each, 20"/16", light weight
LVL1: 55/25lbs, 20"/16"
LVL2: 65/35lbs
LVL3: RX'd		 11m 15s
Performed as RX
Paul Greenhalgh 04/10/2014 Premier Martial Arts/Grand River CrossFit 04/10/2014 Time Trial
Run 1mile
or
Row 1600m

Post time!		 7m 18s
Performed as RX
Paul Greenhalgh 04/04/2014 Premier Martial Arts/Grand River CrossFit 04/04/2014 5 rounds for time of:
5 Deadlifts 225/155lbs
10 Push-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 185/95lbs
LVL2: 205/135lbs
LVL3: RX'd
 4m 08s
Performed as RX
Paul Greenhalgh 04/03/2014 Premier Martial Arts/Grand River CrossFit 04/03/2014 Rowing: Cover Max Distance
1:30 x6
1min break

Post total distance.
 2,449 m
Performed as RX
Paul Greenhalgh 03/31/2014 Premier Martial Arts/Grand River CrossFit 03/31/2014 For Time:
75 Clean & Jerk @ 50% Body weight

Post Time!
LVL1M: Light weight
LVL1: 35% Body weight
LVL2: 40% Body weight
LVL3: RX'd

 9m 07s
Performed as RX
Paul Greenhalgh 03/21/2014 Premier Martial Arts/Grand River CrossFit 03/21/2014 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd

 4m 05s
Performed as RX
Paul Greenhalgh 03/20/2014 Premier Martial Arts/Grand River CrossFit 03/20/2014 1000m Rowing Time Trial

Post time!		 03m 25s
Performed as RX
Paul Greenhalgh 03/17/2014 Premier Martial Arts/Grand River CrossFit 03/17/2014 3 rounds for time:
8 Power Snatch 95/65lbs
12 Wall Balls 20/15lbs

Post Time!
LVL1M: Ground to Overhead, choose ball weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 2m 39s
Performed as RX
Paul Greenhalgh 03/14/2014 Premier Martial Arts/Grand River CrossFit 03/14/2014 3 rounds
1-minute stations:
Toes-to-Bar
KB Swings 50/35lbs
Hand Release Push-ups
1min Break between rounds.
*Perform 5 Burpees EVERY time you rotate to a different exercise.

Post total reps not including the burpees!

LVL1M: 2 rounds, light weight, Hanging knee raise
LVL1: Hanging knee raise, 40/25lbs,
LVL2: Knees to Chest, 45/30lbs
LVL3: RX'd		 110 reps
Performed as RX
Paul Greenhalgh 03/12/2014 Premier Martial Arts/Grand River CrossFit 03/12/2014 Complete as many rounds as possible in 7 minutes of:
5 sub-1:45/2:00 per 500m pace pulls on C2 rower
3 Deadlifts 255/185lbs

Post completed rounds.

LVL1M: 2:05/2:30 pace, light weight
LVL1: 2:00/2:20, 215/135lbs
LVL2: 1:55/2:05, 235/155lbs
LVL3: RX'd
 8 rounds 6 reps
Performed as RX
Paul Greenhalgh 02/14/2014 Premier Martial Arts/Grand River CrossFit 02/14/2014 4 Rounds for time
10 Sit-ups
10 Slam Balls 20lbs
10 Kettlebell swings 50/35lb

Post time.

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 35/20lbs
LVL2: 40/25lbs
LVL3: RX'd		 4m 15s
Performed as RX
Paul Greenhalgh 01/20/2014 Premier Martial Arts/Grand River CrossFit 01/20/2014 1-1-2-2-3-3-4-4-5-5 reps of
Squat Cleans 95/65
Thrusters 95/65

Post time!

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 2m 32s
Performed as RX
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