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Athlete
Date
Location
Workout Name
Description
Results
Paul Greenhalgh
11/27/2018
Premier Martial Arts/Grand River CrossFit
11/27/2018
Front Squat
10-10-5-5-3-3-1-1-1
Post heaviest load!
255 lbs
Performed as RX
Paul Greenhalgh
11/26/2018
Premier Martial Arts/Grand River CrossFit
11/26/2018
For Time:
21 Push-ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20
21 V-Sits
Post time!
Scale as needed.
3m 21s
Performed as RX
Paul Greenhalgh
11/23/2018
Premier Martial Arts/Grand River CrossFit
Power Cleans For Paws
3 Rounds for Max Reps
1min Burpees
1min Wall Balls 20/14lbs
1min Deadlifts 115/75lbs
1min Med Ball Sit-ups 20/14lbs
1min Hang Power Cleans 115/75lbs
1min Rest between rounds
Post total reps added together!
Scale as needed.
308 reps
Performed as RX
Paul Greenhalgh
11/21/2018
Premier Martial Arts/Grand River CrossFit
11/21/2018
21-18-15-12-9:
KB Swings 50/35lbs
Pull-Ups
Post time!
Scale as needed.
11m 03s
Performed as RX
Paul Greenhalgh
11/03/2018
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Oct 30-Nov 3, 2018
WTF
For Time:
1mile Run
10 Pull ups
10 Box Jumps 24/20
10 Front Squats 95/65
10 Bent Rows 95/65
10 Goblet Squats (KB) 50/35
10 Hang Cleans 95/65
10 Wall Balls 20/14
10 Thrusters 95/65
10 Push ups
10 Double unders
1mile run
40min Timecap!
Post time!
Scale as needed.
Compare to Oct 28, 2017
21m 11s
Performed as RX
Paul Greenhalgh
11/02/2018
Premier Martial Arts/Grand River CrossFit
11/02/2018
8 rounds for time of:
5 OH Squats 65/45
20 Double Unders
Post time!
Scale as needed.
7m 29s
Performed as RX
Paul Greenhalgh
10/30/2018
Premier Martial Arts/Grand River CrossFit
10/30/2018
4 x 2min rounds of:
20/15 Cal row
Max Rep Push Jerks 115/75lbs
1min rest between rounds
Post total reps and calories.
Scale as needed!
145 reps
Performed as RX
Paul Greenhalgh
10/20/2018
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Oct 15-20, 2018
Adderall
0:00 10:00 1 Mile Run, Max Clean and Jerks 135/85
10:00 13:00 Rest
13:00 20:00 800 Meter Run, Max Thrusters 95/65
20:00 23:00 Rest
23:00 27:00 400 Meter Run, Max Snatches 65/45
Post total reps!
Scale as needed.
74 reps
Performed as RX
Paul Greenhalgh
10/19/2018
Premier Martial Arts/Grand River CrossFit
10/19/2018
21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Push Jerks 95/65lbs
Post time!
Scale as needed.
5m 49s
Performed as RX
Paul Greenhalgh
10/18/2018
Premier Martial Arts/Grand River CrossFit
10/18/2018
Run or Row
6x200m
1min Between intervals
Post fasted interval!
0m 34s
Performed as RX
Paul Greenhalgh
10/17/2018
Premier Martial Arts/Grand River CrossFit
10/17/2018
3-6-9-12-15-18 reps of:
Single arm push press each arm 35/20lbs
Box Jumps 24/20
Post time!
Scale as needed.
6m 15s
Performed as RX
Paul Greenhalgh
10/02/2018
Premier Martial Arts/Grand River CrossFit
10/02/2018
Clean Complex
Power clean + Hang Clean + Squat Clean = 1 rep
3-3-3-3-3-3-3
Post load!
145 lbs
Performed as RX
Paul Greenhalgh
10/01/2018
Premier Martial Arts/Grand River CrossFit
10/01/2018
12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs
Post rounds & reps!
Scale as needed.
5 rounds 0 reps
Performed as RX
Paul Greenhalgh
09/29/2018
Premier Martial Arts/Grand River CrossFit
Prize WOD Sept 24-29, 2018
For Time:
25 Burpees
25 Power Cleans 115/85lbs
25 Burpees
EMOM do 5 wall balls 20/15lbs
10min Time Cap
5m 51s
Performed as RX
Paul Greenhalgh
09/20/2018
Premier Martial Arts/Grand River CrossFit
09/20/2018
Run or Row
3x800m
10 Burpees between
Post total time!
Scale as needed.
12m 32s
Performed as RX
Paul Greenhalgh
09/18/2018
Premier Martial Arts/Grand River CrossFit
09/18/2018
Split Jerk
3-3-3-3-3-3-3
Post heaviest load!
190 lbs
Performed as RX
Paul Greenhalgh
09/17/2018
Premier Martial Arts/Grand River CrossFit
09/17/2018
3 Rounds for time:
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Post time!
Scale as needed.
9m 09s
Performed as RX
Paul Greenhalgh
09/15/2018
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Sept 10-15, 2018
8min Timecap
5 rep Power Clean
75/45lbs
85/55lbs
95/65lbs
105/75lbs
115/85lbs
125/95lbs
130/100lbs
135/105lbs.add 5lbs each set.
Post total reps!
Scale as needed.
Compare to Sept 30, 2017
55 reps
Performed as RX
Paul Greenhalgh
09/13/2018
Premier Martial Arts/Grand River CrossFit
09/13/2018
Run or Row
6x200m Run/Row
20 Air Squats
Post total time!
7m 42s
Performed as RX
Paul Greenhalgh
09/10/2018
Premier Martial Arts/Grand River CrossFit
09/10/2018
10min AMRAP:
3 Thrusters 95/65lbs
5 Toes to Bar
7 Box Jumps 24/20
Post rounds and reps!
Scale as needed.
8 rounds 0 reps
Performed as RX
Paul Greenhalgh
09/08/2018
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Sept 4-8, 2018
Coffland
For Time:
6min Hang (accumulative)
Every time you come off the bar:
800m Run
30 Push-ups
Post time! 40min Time Cap.
Scale as needed.
26m 16s
Performed as RX
Paul Greenhalgh
09/07/2018
Premier Martial Arts/Grand River CrossFit
Scaled Linda
75% Linda
1.5 x body weight deadlift
Body weight bench press
.75x body weight clean
22m 16s
Performed as RX
Paul Greenhalgh
09/05/2018
Premier Martial Arts/Grand River CrossFit
09/05/2018
5 rounds for time of:
24 Sit-ups
12 Single arm (alternating) DB Push Jerks 50/35lbs
Post time!
Scale as needed.
5m 35s
Performed as RX
Paul Greenhalgh
09/04/2018
Premier Martial Arts/Grand River CrossFit
09/04/2018
Push Press
5-5-5 @ 70% Strict Press 1RM
3-3-3 @ 80% Strict Press 1RM
2-2-2 @ 90% Strict Press 1RM
2x10 reps @ 50% Strict Press 1RM
Post heaviest load!
135 lbs
lbs
Performed as RX
Paul Greenhalgh
08/31/2018
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Aug 27-31, 2018
5 Rounds:
5 Power Clean and Jerks (115/75)
10 Pull-ups
Post time!
Scale as needed.
7m 06s
Performed as RX
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