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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 11/19/2013 Premier Martial Arts/Grand River CrossFit 11/19/2013 Shoulder Press
3-3-3-3-3-3-3

Post heaviest load.
 125 lbs
Performed as RX
Paul Greenhalgh 11/16/2013 Premier Martial Arts/Grand River CrossFit 11/16/2013 3 rounds
1min at each station. Rest 1min after each round
Single arm dumbbell snatch (alt arms) 35/20lbs
Wall Balls 20/15lbs
Pull-ups

Score = total number of reps added together.

LVL1M: 25/10lbs, low targets, mod. Pull-ups
LVL1: 30/15lbs, low targets, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
 164 reps
Performed as RX
Paul Greenhalgh 11/14/2013 Premier Martial Arts/Grand River CrossFit 11/14/2013 5x1min Rowing
2min Break between rounds

Post total distance added together.
All levels
 1,514 m
Performed as RX
Paul Greenhalgh 11/13/2013 Premier Martial Arts/Grand River CrossFit 11/13/2013 4 rounds for time:
8 Power Snatch 95/65lbs
12 Kettle bell swings 50/35lbs
16 Walking Lunges (use kettlebells)

LVL1M: 2 rounds, light weights
LVL1: 3 rounds, light weights
LVL2: 85/55lbs
LVL3: RX'd
 11m 05s
Performed as RX
Paul Greenhalgh 11/09/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 4-9, 2013 400M run
21 KB Swings 50/35lbs
21 Sit Ups

400m Run
15 KB Swings
15 Sit ups

400m Run
9 KB Swings
9 Sit Ups

LVL1M: 200m, 11 reps each, 200m 7 reps each, 200m, 4 reps each, light weight
LVL1: 35/20lbs
LVL2: RXd
LVL3: RXd		 8m 18s
Performed as RX
Paul Greenhalgh 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 2m 16s
Performed as RX
Paul Greenhalgh 11/02/2013 Premier Martial Arts/Grand River CrossFit 11/02/2013 Tabata Bottom to Bottom Squats
Followed by
1 mile run

Time includes Tabatas and run.

LVL1M: mile run
LVL1: mile run
LVL3: mile run
LVL3: RXd		 12m 13s
Performed as RX
Paul Greenhalgh 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 108 reps
Performed as RX
Paul Greenhalgh 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 175 lbs
Performed as RX
Paul Greenhalgh 10/25/2013 Premier Martial Arts/Grand River CrossFit 10/25/2013 10 Rounds for Time:
10 Deadlifts 135/95lbs
15 Push-ups (hand release)
compare to Oct 25, 2012

LVL1M: 5 rounds, light weight
LVL1: 7 rounds, light weight
LVL2: RX'd
LVL3: RX'd 		15m 03s
Performed as RX
Paul Greenhalgh 10/22/2013 Premier Martial Arts/Grand River CrossFit 10/22/2013 Thrusters
3-3-3-3-3-3-3

Post heaviest load.
 125 lbs
Performed as RX
Paul Greenhalgh 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 12 rounds 0 reps
Performed as RX
Paul Greenhalgh 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3.5 Deadlift
5-5-3-3-1

Post heaviest load.		 335 lbs
Performed as RX
Paul Greenhalgh 10/17/2013 Premier Martial Arts/Grand River CrossFit 10/17/2013 Sumo-deadlift
5-5-3-3-1

Post heaviest load		 275 lbs
Performed as RX
Paul Greenhalgh 10/15/2013 Premier Martial Arts/Grand River CrossFit 10/15/2013 For Time:
Buy In: 20 calorie row
30 Wall Balls 20/15lbs
20 Toes to Bar
30 Box Jumps 24/20
20 Sumo-deadlift Highpull 75/55lbs
30 Burpees
20 Shoulder to Overhead 75/55lbs
Cash Out: 20 calorie row

LVL1M: 15,10 reps, light weight, 10 calorie row
LVL1: Light weight
LVL2: RX'd
LVL3: 28/24		 13m 42s
Performed as RX
Paul Greenhalgh 10/11/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2 2013 4 rounds for Time:
250m Row
5 DB Single Arm Snatch 35/25lbs
15 Air Squats

LVL1M: 2 rounds, light weight
LVL1: 25/15lbs
LVL2: 30/20lbs
LVL3: RX'd		 7m 56s
Performed as RX
Paul Greenhalgh 10/11/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2.5 Back Squat
3-3-3-3-3-3-3

Post heaviest load.		 225 lbs
Performed as RX
Paul Greenhalgh 10/08/2013 Premier Martial Arts/Grand River CrossFit 10-08-2013 For Time:
Row 500m
1min rest
Run 400m
1min rest
Row 250m
30 sec rest
Run 200m

All Levels.		 7m 33s
Performed as RX
Paul Greenhalgh 10/05/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Card Workout-For Time
Clubs=Mountain Climbers ( rep per leg)
Diamonds=Kettlebell Swings 50/35lbs
Spades=Alternating lunges
Hearts=Mason Twist ( rep per side)8lb ball
Joker=10 burpees

LVL1M: half deck, light weight swings, body weight mason twist
LVL1: Deck, 40/25lbs
LVL2: RX'd
LVL3: RX'd + 15lbs ball		 26m 20s
Performed as RX
Paul Greenhalgh 10/05/2013 Premier Martial Arts/Grand River CrossFit Heavy Weight Challenge #1 (Team Workout) Push Press
5-5-5-5-5

Post heaviest load.
165 lbs
Performed as RX
Paul Greenhalgh 10/04/2013 Premier Martial Arts/Grand River CrossFit 10-04-2013 For Time:
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts @ BW
1-2-3-4-5-6-7-8-9-10 reps of
Pull-ups

LVL1M: 5-1 & 1-5 reps, 50% BW, mod. Pull-ups
LVL1: 7-1 & 1-7 reps, 75% BW, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 13m 18s
Performed as RX
Paul Greenhalgh 10/03/2013 Premier Martial Arts/Grand River CrossFit 10-03-2013 4x400m Run
1min Break between

Post Fastest Interval.
LVL1M: 3x200m
LVL1: 3x400m
LVL2: RX'd
LVL3: RX'd		 1m 15s
Performed as RX
Paul Greenhalgh 10/01/2013 Premier Martial Arts/Grand River CrossFit 10-01-2013 Clean & Jerk
5-5-5-5-5

Post heaviest load		 165 lbs
Performed as RX
Paul Greenhalgh 09/30/2013 Premier Martial Arts/Grand River CrossFit 09-30-2013 5 rounds for time of:
250m Row
1 Rope Climb
6 Power Snatches 95/65lbs

Post time.
LVL1M: 3 rounds, mod. Rope climb, light weight
LVL1: 4 rounds, mod. Rope climb, 75/45lbs
LVL2: Mod. Rope climb, 85/55lbs
LVL3: RX'd		 14m 31s
Performed as RX
Paul Greenhalgh 09/28/2013 Premier Martial Arts/Grand River CrossFit 09-28-2013 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time.
LVL1M: light weight, sit-ups
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd		 5m 16s
Performed as RX
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