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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 01/16/2014 Premier Martial Arts/Grand River CrossFit 01/16/2014 Run 6x400m
Rest 2 minutes between intervals
Post fastest interval.

LVL1M: 4x200m
LVL1: 4x400m
LVL2: RX'd
LVL3: RX'd		 1m 21s
Performed as RX
Paul Greenhalgh 01/14/2014 Premier Martial Arts/Grand River CrossFit 01/14/2014 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.		 175 lbs
Performed as RX
Paul Greenhalgh 01/11/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 6-11, 2014 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!

LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd		 14m 30s
Performed as RX
Paul Greenhalgh 01/10/2014 Premier Martial Arts/Grand River CrossFit 01/10/2014 Death By Med Ball
7min AMRAP of:
3 Wall Balls 20/15lbs
5 Med Ball Push-ups
7 Med Ball Sit-ups

Post total rounds and reps.

LVL1M: 4min
LVL1: 5min
LVL2: RXd
LVL3: RXd		 10 rounds 1 reps
Performed as RX
Paul Greenhalgh 01/09/2014 Premier Martial Arts/Grand River CrossFit 01/09/2014 Cover Max Distance in 7min
Rowing

Post distance!		 1,857 m
Performed as RX
Paul Greenhalgh 01/08/2014 Premier Martial Arts/Grand River CrossFit 01/08/2014 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.

LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 4m 59s
Performed as RX
Paul Greenhalgh 01/07/2014 Premier Martial Arts/Grand River CrossFit 01/07/2014 Snatch Grip Deadlift
5-5-5-5-5

Post heaviest load.
 255 lbs
Performed as RX
Paul Greenhalgh 01/03/2014 Premier Martial Arts/Grand River CrossFit 01/03/2014 4 rounds for time of:
6 Power Snatches 95/65lbs
12 Sit-ups

LVL1M: 2 rounds, light weight
LVL1: 75lbs/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 2m 49s
Performed as RX
Paul Greenhalgh 12/30/2013 Premier Martial Arts/Grand River CrossFit 12/30/2013 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.

LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd		 91 reps
Performed as RX
Paul Greenhalgh 12/28/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 23-28, 2013 Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

LVL1M: 2500lbs/1500lbs
LVL1: 4000lbs/2000lbs
LVL2: RX'd
LVL3: RX'd no weight lower than 115/75
Compare to December 19, 2012		 4m 58s
Performed as RX
Paul Greenhalgh 12/21/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 16-21, 2013 Helen
3 rounds for time:
400m run
21 Kettlebell swings 50/35lbs
12 Pull-ups

LVL1M: 200m, light weight, mod. Pull-ups
LVL1: 35/20lbs, mod. Pull-ups
LVL2: mod. Pull-ups
LVL3: RX'd		 13m 08s
Performed as RX
Paul Greenhalgh 12/20/2013 Premier Martial Arts/Grand River CrossFit 12/20/2013 Power Clean
3-3-3-3-3-3-3

Post heaviest load.

 185 lbs
Performed as RX
Paul Greenhalgh 12/16/2013 Premier Martial Arts/Grand River CrossFit 12/16/2013 12-9-6-3-6-9-12 reps for time of:
Clean & jerk 115/75lbs
Toes-to-bars

LVL1M: 12-3 reps, light weight, hang knee raise
LVL1: 95/55lbs, hang knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd		 12m 20s
Performed as RX
Paul Greenhalgh 12/09/2013 Premier Martial Arts/Grand River CrossFit 12/09/2013 12min AMRAP of:
5 Ground to overhead 115/85lbs
10 Hand release push-ups
15 Box jumps 24/20

LVL1M: 6min, light weight, 20/16
LVL1: 10min 85/55lbs, 20/16
LVL2: 95/65lbs
LVL3: RX'd
 5 rounds 5 reps
Performed as RX
Paul Greenhalgh 12/07/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 2-7, 2013 The Sucky Seven
7 rounds for time:
7x Back squat @ body weight
7x Pull-ups
7x Burpees

LVL1M: 3 rounds, light weight, mod. Pull-ups
LVL1: 5 rounds, 60% BW, mod. Pull-ups
LVL2: 80% BW, mod. Pull-ups
LVL3: RX'd		 15m 01s
Workout Scaled
Paul Greenhalgh 12/04/2013 Premier Martial Arts/Grand River CrossFit 12/04/2013 3x3min AMRAP of:
15 Cal Row
5 Power Cleans 95/65lbs
1min Break between rounds
Score is total reps & calories added together.

LVL1M: Light weight
LVL1: 65/35lbs
LVL2: 85/55lbs
LVL3: RX'd		 150 reps
Performed as RX
Paul Greenhalgh 12/02/2013 Premier Martial Arts/Grand River CrossFit 12/02/2013 5 rounds for time:
15 Overhead Walking lunge steps 45/25lbs
25 Push-ups (Hand Release)

LVL1M: 3 rounds, no weight lunges
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd		 13m 01s
Performed as RX
Paul Greenhalgh 11/30/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 25-30, 2013 "Christine"
3 rounds of:
Row 500 meters
12 Deadlifts: body weight
21 Box jumps, 24/20

LVL1M: 250m, light weight, 20/16
LVL1: 60% body weight
LVL2: 80% body weight
LVL3: RX'd		 14m 28s
Performed as RX
Paul Greenhalgh 11/29/2013 Premier Martial Arts/Grand River CrossFit 11/29/2013 5 rounds
1 minute Row (calories)
1 minute Thrusters 65lbs/45lbs

Rest 3 minutes between rounds, total reps and calories = score

LVL1M: 3 rounds, light weight
LVL1: 4 rounds
LVL2: RX'd
LVL3 RX'd score more than 150.
Compare to November 17, 2012		 189 reps
Performed as RX
Paul Greenhalgh 11/28/2013 Premier Martial Arts/Grand River CrossFit 11/28/2013 100 Squats for Time!

LVL1M: 50 squats
LVL1: 75 squats
LVL2: RX'd
LVL3: RX'd + 20/10lbs vest
 3m 09s
Performed as RX
Paul Greenhalgh 11/27/2013 Premier Martial Arts/Grand River CrossFit 11/27/2013 20min AMRAP of:
Buy in: 200 Double Unders
With remaining time, complete as many rounds as possible of:
200m Run
5 Handstand Push-ups
10 Hang Power Cleans 115lbs/75lbs
15 Wall Balls 20/15lbs

LVL1M: 10min, single skips, mod. Push-ups, light weight, low targets
LVL1: 15min, double skips, mod. Push-ups, 95/55lbs
LVL2: Triple skips, mod. Push-ups, 105/65lbs
LVL3: RX'd		 3 rounds 6 reps
Performed as RX
Paul Greenhalgh 11/25/2013 Premier Martial Arts/Grand River CrossFit 11/25/2013 10min AMRAP of:
5 Power Snatches 95lbs/65lbs
250m Row
Post rounds and reps.

Compare to November 19, 2012
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds		 6 rounds 5 reps
Performed as RX
Paul Greenhalgh 11/23/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 18-23, 2013 3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 7m 05s
Performed as RX
Paul Greenhalgh 11/22/2013 Premier Martial Arts/Grand River CrossFit 11/22/2013 Squat Cleans
2-2-2-2-2-2-2-2

Post Heaviest load!		 195 lbs
Performed as RX
Paul Greenhalgh 11/20/2013 Premier Martial Arts/Grand River CrossFit 11/20/2013 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:4mi, light weight
LVL1: 6min, light weight
LVL2: RX'd
LVL3: RX'd
195 reps
Performed as RX
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