Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 04/12/2013 Premier Martial Arts/Grand River CrossFit 04/12/2013 21-15-9 reps of:
Row for Calories
Back Squats 135/95lbs
Sit-ups

LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 7m 23s
Performed as RX
Paul Greenhalgh 04/09/2013 Premier Martial Arts/Grand River CrossFit 04/09/2013 6 rounds for Time:
100m Run
25 Squats

LVL1M: 2 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd		 6m 25s
Performed as RX
Paul Greenhalgh 04/06/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 1-6, 2013 CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 37 reps
Performed as RX
Paul Greenhalgh 04/05/2013 Premier Martial Arts/Grand River CrossFit 04/05/2013 4x2min on/2min off Rowing

All levels.

Post total distance.
 2,233 m
Performed as RX
Paul Greenhalgh 04/03/2013 Premier Martial Arts/Grand River CrossFit 04/13/2013 4 Rounds for Time of:
200m Run
20 Kettle Bell Swings 50/35lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: RX'd
LVL3: RX'd 		7m 05s
Performed as RX
Paul Greenhalgh 03/28/2013 Premier Martial Arts/Grand River CrossFit 03-28-2013 10min AMRAP of:
5 Push Press @70% of Strict Press 1RM
10 Sit-ups

LVL1M: 7min, light weight, Push-ups
LVL1: light weight
LVL2: RX'd
LVL3: RX'd + 75% of 1RM		 15 rounds 0 reps
Performed as RX
Paul Greenhalgh 03/26/2013 Premier Martial Arts/Grand River CrossFit 03-26-2013 3 Rounds for Time of:
400m Run
12 Deadlifts @ BW

LVL1M: 200m run, light weight
LVL1: 70% BW
LVL2: RX'd
LVL3: RX'd +10lbs		 9m 07s
Performed as RX
Paul Greenhalgh 03/23/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 1-23, 2013 CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24"/20" box

Scale as needed. Post total reps.		 152 reps
Performed as RX
Paul Greenhalgh 03/20/2013 Premier Martial Arts/Grand River CrossFit 03-20-2013 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 27, 2012

LVL1M: light weight, Asst. Pull-ups, 20/16
LVL1: 50% BW, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 7m 40s
Performed as RX
Paul Greenhalgh 03/19/2013 Premier Martial Arts/Grand River CrossFit 03-19-2013 10x1min on/1min off Rowing
Cover max distance

Post total distance.		 2,772 m
Performed as RX
Paul Greenhalgh 03/15/2013 Premier Martial Arts/Grand River CrossFit 03-15-2013 3 Rounds for Time of:
8 Deadlifts 185/120lbs
20 Push-ups
50 Double Unders

LVL1M: light wieght, single skips
LVL1: 145/95lbs, double skips
LVL2: Triple Skips
LVL3: RX'd		 8m 15s
Workout Scaled
Paul Greenhalgh 03/12/2013 Premier Martial Arts/Grand River CrossFit 03-12-2013 Row 5min for Calories

Post total calories.		 105 reps
Performed as RX
Paul Greenhalgh 03/11/2013 Premier Martial Arts/Grand River CrossFit 03-11-2013 4 Rounds for Time of:
5 Ground to Overhead 95/65lbs
10 Sit-ups
15 Air Squats

LVL1M: light weight
LVL1: 75/55lbs
LVL2: RX'd
LVL3: RX'd		 3m 51s
Performed as RX
Paul Greenhalgh 01/10/2013 Premier Martial Arts/Grand River CrossFit 01-10-2013 10x250m Row
or
10x200m Run
1min rest Between

Record fastest interval.		 0m 45s
Performed as RX
Paul Greenhalgh 01/09/2013 Premier Martial Arts/Grand River CrossFit Matt's Mash Up! 4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs
10 GHD Sit-ups

LVL1M: 65/45lbs, Hang Knee Raise, Sit-ups
LVL1: 75/55LBS, Knees 2 Chest, Sit-ups
LVL2: RX'd
LVL3: RX'd + 105lbs/75lbs		 8m 26s
Performed as RX
Paul Greenhalgh 01/07/2013 Premier Martial Arts/Grand River CrossFit 01-07-2013 3 Rounds for Time of:
6 Clean and Jerk 115lbs/75lbs
400m Run

LVL1M: light weight 200m run
LVL1: 95lbs/55lbs
LVL2:RX'd
LVL3: RX'd sub. 10Min		 8m 27s
Performed as RX
Paul Greenhalgh 12/20/2012 Premier Martial Arts/Grand River CrossFit 12-20-2012 For Time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m

LVL1M: 200m runs, 25 reps each, Jump Pull-ups
LVL1: 400m runs, 35 reps each, band assist pull-ups
LVL2: Band assist pull-ups
LVL3: RX'd

Strength Development
Push Jerk
5-5-5-5-5
 14m 58s
Workout Scaled
Paul Greenhalgh 12/19/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 17-21, 2012 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		 5m 14s
Performed as RX
Paul Greenhalgh 12/18/2012 Premier Martial Arts/Grand River CrossFit 12-18-2012 Overhead Squat
5-5-5-5-5

Post heaviest load.

Skill Development
Ring Push-ups
3x8
 100 lbs
Performed as RX
Paul Greenhalgh 12/13/2012 Premier Martial Arts/Grand River CrossFit 12-13-2012 30sec on:30sec rest for 6 rounds of:
KB swings 50lbs/35lbs
Knees to Elbows
Box Jumps 24/20
Post total number of reps for all rounds.

LVL1M: 3 rounds, 35lbs/20lbs, Hanging knee raise, 20/16
LVL1: 5 rounds, 45lbs DB/30lb DB, knees to chest
LVL2: RX'd
LVL3: RX'd + Toes to bar, 28/24

Strenght Development
Front Squat
5-5-5-5-5		 222 reps
Performed as RX
Paul Greenhalgh 12/12/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week 12-10 to 12-15 "Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Score is lowest number of reps in each exer. added together.

LVL1M: Jumping Pull-ups, 4 rounds of each exercise
LVL1: Band Assist Pull-ups,6 rounds of each exercise
LVL2: Band Assist Pull-ups
LVL3: RX'd

 40 reps
Performed as RX
Paul Greenhalgh 12/10/2012 Premier Martial Arts/Grand River CrossFit 12-10-2012 For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

LVL1: 50-25 squats, 2-1 modified climbs
LVL1: 75-50-25 squats, 3-2-1 modified climbs
LVL2: Modified climbs
LVL3: RX'd

Strength Development
Shoulder Press
5-5-5-5-5		 19m 31s
Performed as RX
Paul Greenhalgh 12/07/2012 Premier Martial Arts/Grand River CrossFit 12-07-2012 Rowing Time trial
Row 10 min
Cover max distance

Strength Development
Sumo-Deadlift (no highpull)
5-5-5-5-5
 2,632 m
Performed as RX
Paul Greenhalgh 12/05/2012 Premier Martial Arts/Grand River CrossFit 12-05-2012 Every Minute on the Minute
Push Press 105lbs/75lbs

Add 1 rep each minute until unable to continue. Last complete set is your score.
LVL1M: Light weight
LVL1: 85lbs/55lbs
LVL2: 95/65
LVL3: RX'd

Skill Development
Handstand hold		 12 reps
Performed as RX
Paul Greenhalgh 12/03/2012 Premier Martial Arts/Grand River CrossFit 12-03-2012 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 Pistols

LVL1M: 3 rounds, 35lbs/20lbs, 20/16, Standard squats
LVL1: 4 rounds, Asst. Pistols to box
LVL2: Asst. Pistols to box
LVL3: RX'd

Strength Development
Bench Press
5-5-5-5-5
 9m 19s
Workout Scaled
Previous 1...37383940414243Next