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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 5 rounds 37 reps
Performed as RX
Paul Greenhalgh 06/24/2019 Premier Martial Arts/Grand River CrossFit 06/24/2019 For Time:
200m Row
2 Power Clean & Jerks 95/65lbs
200m Row
4 Power Clean & Jerks
200m Row
6 Power Clean & Jerks
200m Row
8 Power Cleans & Jerks
200m Row
10 Power Clean & Jerks
 6m 34s
Performed as RX
Paul Greenhalgh 06/01/2019 Premier Martial Arts/Grand River CrossFit 06/01/2019 For Time
100 Squats @ 75% BW
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.

Post time!
Scale as needed.		 10m 03s
Performed as RX
Paul Greenhalgh 05/30/2019 Premier Martial Arts/Grand River CrossFit 05/30/2019 Run or Row
6x200m
2min Rest between

Post fastest interval.
 0m 31s
Performed as RX
Paul Greenhalgh 05/29/2019 Premier Martial Arts/Grand River CrossFit 05/29/2019 2x 6min AMRAP - 2min Rest between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
Compare to May 23, 2017
 258 reps
Performed as RX
Paul Greenhalgh 05/27/2019 Premier Martial Arts/Grand River CrossFit 05/27/2019 For Time:
20 Curtis Press 95/65lbs
1 Curtis Press= 1 Hang clean +
Right leg lunge + Left Leg Lunge + Push Press

Post time!
Scale as needed.
 3m 05s
Performed as RX
Paul Greenhalgh 05/25/2019 Premier Martial Arts/Grand River CrossFit 05/25/2019 For Time:
400 Meter Run/Row
26 Hand Release Push-ups
400 Meter Run/Row
26 Kettlebell Swings (50/35)
400 Meter Run/Row
26 Sit-ups
400 Meter Run/Row
26 Deadlifts (95/65)
400 Meter Run/Row
26 Air Squats
400 Meter Run/Row
26 Box Jumps (24/20)

Post time!
Compare to May 23, 2018
Scale as needed.		 16m 20s
Performed as RX
Paul Greenhalgh 05/17/2019 Premier Martial Arts/Grand River CrossFit 05/17/2019 Waterproof
21 15 9
Row Calories
Front Squats (95/65)

15 12 9
Toes to Bar
Hang Squat Cleans (95/65)

12 9 6
Barbell Facing Burpees
Thrusters (95/65)

Post time!
Scale as needed.		 21m 10s
Performed as RX
Paul Greenhalgh 05/13/2019 Premier Martial Arts/Grand River CrossFit 05/13/2019 5 Rounds:
30 Double Unders
5 Power Cleans (115/85lbs)
7 Push-ups

Post time!
 9m 16s
Performed as RX
Paul Greenhalgh 05/09/2019 Premier Martial Arts/Grand River CrossFit 05/09/2019 Boat Race
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

Post total time including breaks!
Scale as needed.
 17m 25s
Performed as RX
Paul Greenhalgh 05/01/2019 Premier Martial Arts/Grand River CrossFit 05/01/2019 4 Rounds for time of:
3 Clean and Jerk 115/85lbs
6 Toes to Bar
9 Push ups

Post time!
 3m 34s
Performed as RX
Paul Greenhalgh 04/29/2019 Premier Martial Arts/Grand River CrossFit 04/29/2019 6 rounds for time
5 Hang power cleans 95/65lbs
5 V-sits
5 Box Jumps 24"/20"

Post time!
Scale as needed.		 3m 24s
Performed as RX
Paul Greenhalgh 04/27/2019 Premier Martial Arts/Grand River CrossFit 04/27/2019 21-15-9:
Power Snatches (75/55)
Toes to Bar
Push-ups

Post time!
Scale as needed.
 7m 58s
Performed as RX
Paul Greenhalgh 04/22/2019 Premier Martial Arts/Grand River CrossFit 04/22/2019 For time:
10 Handstand push-ups
20 Box jumps 24/20
30 Pull-ups
30 Push-ups
20 Double unders
10 Knees to elbows

Post time!
Scale as needed.
 7m 18s
Performed as RX
Paul Greenhalgh 04/18/2019 Premier Martial Arts/Grand River CrossFit 04/18/2019 4 Rounds for Time
10 Barbell-Facing Burpees
8 Deadlifts 115/85lbs
6 Power Cleans 115/85lbs

Post time!
Scale as needed.
 6m 24s
Performed as RX
Paul Greenhalgh 04/16/2019 Premier Martial Arts/Grand River CrossFit 04/16/2019 Hang Power Clean
10-10-5-5-4-3-2-1
5 Push-ups between each set.

Post heaviest load!
 205 lbs
Performed as RX
Paul Greenhalgh 04/15/2019 Premier Martial Arts/Grand River CrossFit 04/15/2019 4 rounds for time:
5 Toes to Bar
10 Box Jumps
15 Wall-balls 20/15

Post time!
Scale as needed.		 6m 58s
Performed as RX
Paul Greenhalgh 04/10/2019 Premier Martial Arts/Grand River CrossFit 04/10/2019 12min AMRAP:
5 Burpees
6 SA DB Snatch 50/35
7 Goblet Squats 50/35lbs

Post rounds & reps!
 9 rounds 0 reps
Performed as RX
Paul Greenhalgh 04/06/2019 Premier Martial Arts/Grand River CrossFit 04/06/2019 In a 10min Window
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (185/135)
8 Box Jump Overs 24/20

Post total reps including calories.
Scale as needed.		 112 reps
Performed as RX
Paul Greenhalgh 04/04/2019 Premier Martial Arts/Grand River CrossFit 04/04/2019 Rowing
3x750m
2min rest between

Post total time including breaks
 12m 24s
Performed as RX
Paul Greenhalgh 04/02/2019 Premier Martial Arts/Grand River CrossFit 04/02/2019 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 155 lbs
Performed as RX
Paul Greenhalgh 04/01/2019 Premier Martial Arts/Grand River CrossFit 04/01/2019 12min AMRAP:
4 Burpees over DB
4 Single Arm Clean & Jerk (alt) 50/35lbs
4 Knees to Elbows

Post rounds & reps!
Scale as needed.
 8 rounds 0 reps
Performed as RX
Paul Greenhalgh 03/27/2019 Premier Martial Arts/Grand River CrossFit 03/27/2019 21-15-9 reps of:
SA DB Snatch 50/35lbs
Offset walking lunges 50/35lbs


Post time!
Scale as needed.
 3m 55s
Performed as RX
Paul Greenhalgh 03/23/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 CrossFit Intramural Points Workout

For max reps
Back-squat choose weight
Rest 3 minutes
Push-press choose weight
Rest 3 minutes
Deadlift choose weight

3min Time Cap for each exercise.
Post total load divided by bodyweight = Points.		 96 reps
Performed as RX
Paul Greenhalgh 03/22/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.5 19.5 Our Version
For Time:
33-27-21-15-9 reps of
Thrusters 65/45lbs
Pull-ups (chin over bar)

Post reps completed in 20min Time cap!
 173 reps
Performed as RX
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