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Athlete Date Sort Location Workout Name Description Results
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!
 192 reps
Performed as RX
Paul Greenhalgh 03/16/2019 Premier Martial Arts/Grand River CrossFit 03/16/2019 CrossFit Open Intramural Points Workout
10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

Posts total reps!

 364 reps
Performed as RX
Paul Greenhalgh 03/15/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.4 CrossFit Open 19.4 Our Version
3 rounds
10 Snatches 65/45lbs
12 Bar Facing burpees
3min Rest
3 rounds
10 Chin over bar pull-ups
12 Bar facing burpees

12min Time cap including 3min rest.
Post total reps!		 113 reps
Performed as RX
Paul Greenhalgh 03/12/2019 Premier Martial Arts/Grand River CrossFit 03/12/2019 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!

 175 lbs
Performed as RX
Paul Greenhalgh 03/11/2019 Premier Martial Arts/Grand River CrossFit 03/11/2019 Double Bubble
AMRAP 12min:
25 Double Unders
5 Power Snatches 75/45lbs
25 Double Unders
5 Pull-ups

Post rounds & reps!
Scale as needed.		 3 rounds 45 reps
Performed as RX
Paul Greenhalgh 03/09/2019 Premier Martial Arts/Grand River CrossFit 03/09/2019 6min Time Cap of:
25 Air Squats
25 Push-up
25 Sit-ups
With time left Max rep wall balls 20/14lbs

Post total reps! Total reps are your points.
Scale as needed.
This is a CrossFit Open Intramural points workout!		 171 reps
Performed as RX
Paul Greenhalgh 03/08/2019 Premier Martial Arts/Grand River CrossFit 19.3 CrossFit Open-Our Version 200ft DB Front Rack Lunges 50/35lbs
50 DB Step Ups 24/20"
50 Elevated Strict Handstand Push-ups
200ft Bear Crawl

Post total reps!


 107 reps
Performed as RX
Paul Greenhalgh 03/07/2019 Premier Martial Arts/Grand River CrossFit 03/07/2019 Rowing
6x350m
1min Rest between

Post fastest interval!
 1m 02s
Performed as RX
Paul Greenhalgh 03/06/2019 Premier Martial Arts/Grand River CrossFit 03/06/2019 5 rounds of:
3 Power Cleans 115/85lbs
6 Sit-ups
12 Air Squats

Post time!
Scale as needed.		 2m 53s
Performed as RX
Paul Greenhalgh 03/05/2019 Premier Martial Arts/Grand River CrossFit 03/05/2019 Push Press
3-3-3-3-3-3-3

Post heaviest load!
 175 lbs
Performed as RX
Paul Greenhalgh 03/02/2019 Premier Martial Arts/Grand River CrossFit 03/02/2019 Open Intramural Points Workout

Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight

15min Time Cap.
Post in reps=Total Volume divided by body weight.
This equals your points.

Scale as needed		 55 reps
Performed as RX
Paul Greenhalgh 03/01/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 120 reps
Performed as RX
Paul Greenhalgh 02/22/2019 Premier Martial Arts/Grand River CrossFit 02/22/2019 CrossFit Open 19.1

15min AMRAP of:
19 Wall Balls 20/14lbs
19 Calorie Row

Post total reps!
Scale as needed.
 259 reps
Performed as RX
Paul Greenhalgh 02/21/2019 Premier Martial Arts/Grand River CrossFit 02/21/2019 Rowing
200m
1min rest
400m
1min rest
600m
1min rest
400m
1min rest
200m
Finished!

Post total time including breaks.		 10m 43s
Performed as RX
Paul Greenhalgh 02/21/2019 Premier Martial Arts/Grand River CrossFit 02/21/2019 Rowing
200m
1min rest
400m
1min rest
600m
1min rest
400m
1min rest
200m
Finished!

Post total time including breaks.		 10m 10s
Performed as RX
Paul Greenhalgh 02/20/2019 Premier Martial Arts/Grand River CrossFit 02/20/2019 10min AMRAP of:
3 Thrusters 95/65lbs
5 Burpees over bar

Post rounds and reps!
Scale as needed.
 9 rounds 0 reps
Performed as RX
Paul Greenhalgh 02/19/2019 Premier Martial Arts/Grand River CrossFit 02/19/2019 5min AMRAP;
5 Deadlifts 135/95lbs
10 Push-ups
3min break
5min AMRAP;
5 Back Squats 135/95lbs
5 Pull-ups

Post total reps from each AMRAP added together.
Scale as needed.		 181 reps
Performed as RX
Paul Greenhalgh 02/14/2019 Premier Martial Arts/Grand River CrossFit 02/14/2019 Rowing
2x1000m
2min Rest between.

Post total time including rest!
 9m 56s
Performed as RX
Paul Greenhalgh 02/13/2019 Premier Martial Arts/Grand River CrossFit 02/13/2019 5 rounds for time
7 KB Swings 50/35lbs
7 Push Press 95/65lbs
7 Box Jumps 24/20

Post time!
Scale as needed.		 4m 25s
Performed as RX
Paul Greenhalgh 02/12/2019 Premier Martial Arts/Grand River CrossFit None Row 5km 21m 49s
Performed as RX
Paul Greenhalgh 02/12/2019 Premier Martial Arts/Grand River CrossFit 02/12/2019 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 145 lbs
Performed as RX
Paul Greenhalgh 01/31/2019 Premier Martial Arts/Grand River CrossFit 01/31/2019 Rowing
3x800m
2min Rest between

Post fastest interval!
 2m 37s
Performed as RX
Paul Greenhalgh 01/29/2019 Premier Martial Arts/Grand River CrossFit 01/29/2019 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 175 lbs
Performed as RX
Paul Greenhalgh 01/28/2019 Premier Martial Arts/Grand River CrossFit 01/28/2019 5 rounds for time:
6 Power Cleans 95/65lbs
5 Toes to Bar
4 Push Jerk 95/65lbs

Post time!
Scale as needed.
 4m 13s
Performed as RX
Paul Greenhalgh 01/26/2019 Premier Martial Arts/Grand River CrossFit 01/26/2019 2-player WOD
Complete as many rounds as possible in 20 minutes of
Row 150m
10 Box overs (20")
10 Hand-release push-ups

Each partner completes round before next person goes.
Post rounds and reps!
 18 rounds 0 reps
Performed as RX
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