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Athlete Date Sort Location Workout Name Description Results
Paul Greenhalgh 06/25/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#1 The Long Thruster Summer Throwdown Series WOD #1
5:00 AMRAP of
5 Hang Power Cleans 65/45Scaled 45/25
5 Front Squats
5 Push Press

5 point penalty each time the bar is put down

Strength/Skill
Deadlift
5-5-5-5-5
 5 rounds 13 reps
Performed as RX
Paul Greenhalgh 06/26/2012 Premier Martial Arts/Grand River CrossFit Jesse Loves Tire Flips 15:00 AMRAP of:
10 tire flips
200M Run

Post rounds. Scale as needed.

Strength/Skill
Muscle-Up Progressions
 8 rounds 11 reps
Performed as RX
Paul Greenhalgh 06/28/2012 Premier Martial Arts/Grand River CrossFit 06-28-2012 100 Squats @ 50% of 1 RM
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.
Compare to Dec. 14, 2011

Post time. Scale as needed.

Skill Development
Strict Pull-ups
3x5
 15m 46s
Performed as RX
Paul Greenhalgh 07/03/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#2 "Rahoi" Throwdown WOD#2
12min AMRAP of:
12 Box Jumps 24"/20" Scaled: 20"/16" (step ups acceptable)
6 Thrusters 95lbs/65lbs Scaled: 65lbs/45lbs
6 Bar Facing Burpees

Post rounds and reps.
Skill/Strength
Hand Release Push-ups
3xMax Reps
 4 rounds 0 reps
Performed as RX
Paul Greenhalgh 07/04/2012 Premier Martial Arts/Grand River CrossFit 07-04-2012 Deadlift
5-5-3-3-1

Post heaviest load. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 275 lbs
Performed as RX
Paul Greenhalgh 07/09/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#3 10min AMRAP of:
10 Deadlifts 155/115 Scaled: 135/95
10 Jacknife Sit-ups Scaled: Sit-ups
10 Hand release Push-ups

Post rounds.

Skill/Strength
Double Unders
3x50		 5 rounds 10 reps
Performed as RX
Paul Greenhalgh 07/10/2012 Premier Martial Arts/Grand River CrossFit 07-10-2012 For Time:
400m Run Followed by:
3 Rounds of:
10 Push Press 85/55
20 Kettlebell Swings 50/35
Finish with 400m Run

Post time. Scale as needed.

Skill/Strength
Bench Press
5-5-5-5-5		 11m 20s
Performed as RX
Paul Greenhalgh 07/16/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#4 10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.

Skill/Strength
Box Jumps
3x10		 80 reps
Performed as RX
Paul Greenhalgh 07/18/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 Kettlebell Swings 50/35
12 Pull-ups

Post time. Scale as needed.

Skill/Strength
Deadlift
5-5-5-5-5		 16m 32s
Performed as RX
Paul Greenhalgh 07/31/2012 Premier Martial Arts/Grand River CrossFit 07-31-2012 For time:
1 mile Run 1600m Row

Post total time.		 15m 20s
Performed as RX
Paul Greenhalgh 08/01/2012 Premier Martial Arts/Grand River CrossFit 08-01-2012 12min AMRAP of:
3 Squat Cleans 105lbs/75lbs
6 Pull-ups

Post rounds. Scale as needed.

Skill/Strength
Shoulder Press
5-5-5-5-5		 8 rounds 1 reps
Workout Scaled
Paul Greenhalgh 08/02/2012 Premier Martial Arts/Grand River CrossFit 08-02-2012 For Time:
5 Thrusters 95lbs/65lbs
50m Farmers Carry 50lbs KB/35lbs KB
10 Thrusters
100m Farmers Carry
15 Thrusters
150m Farmers Carry
10 Thursters
100m Farmers Carry
5 Thrusters
50m Farmers Carry

Post Time. Scale as needed.		 16m 27s
Performed as RX
Paul Greenhalgh 08/21/2012 Premier Martial Arts/Grand River CrossFit 08-21-2012 5 Rounds for time:
5 Power Snatches 75lbs/50lbs
200m Row

Post time. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 7m 11s
Performed as RX
Paul Greenhalgh 08/21/2012 Premier Martial Arts/Grand River CrossFit 08-21-2012 5 Rounds for time:
5 Power Snatches 75lbs/50lbs
200m Row

Post time. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 5m 39s
Performed as RX
Paul Greenhalgh 09/05/2012 Premier Martial Arts/Grand River CrossFit 09-05-2012 5 Rounds for Time:
6 Power Cleans 115lbs/75lbs
8 Box Jumps 24"/20"
10 V-Ups

LVL1M: 3r, Hang Clean(light), 20"/16", Sit-ups
LVL1: 4r, 95lbs/65lbs
LVL2: RX'd
LVL3: RX'd, 28"/24", sub. 8min

Strength Development
Behind the Neck Jerk
5-5-5-5-5
 10m 10s
Performed as RX
Paul Greenhalgh 09/07/2012 Premier Martial Arts/Grand River CrossFit 09-07-2012 10 Rounds for Time:
10 Hand Release Push-ups
10 Sit-ups
10 Squats

LVL1M: 5rounds
LVL1: 7rounds
LVL2: RX'd
LVL3: Plyo-Push-ups

Strength Development
Deadlift
5-5-5-5-5
 10m 30s
Performed as RX
Paul Greenhalgh 09/12/2012 Premier Martial Arts/Grand River CrossFit Jesse's Bear Complex 30 Reps for Time of the Following:
Front Squat, Push Press, Back Squat,
Behind the Neck Push Press = 1 rep

Choose Weight. Bar cannot touch floor until one rep is completed.
LVL1M: 10 reps
LVL1: 20 reps
LVL2: RX'd
LVL3: RX'd Sub. 10min

Skill/Strength
Work on weaknesses or skills
 11m 54s
Performed as RX
Paul Greenhalgh 09/14/2012 Premier Martial Arts/Grand River CrossFit 09-14-2012 5 Rounds for time of:
10 Tire Flips
400m Sandbag carry 40lbs/30lbs

LVL1M: 3r, no weight carry
LVL1: 5r, no weight carry
LVL2: RX'd
LVL3: RX'd Sub. 15min
 15m 18s
Performed as RX
Paul Greenhalgh 10/02/2012 Premier Martial Arts/Grand River CrossFit 10-02-2012 3 rounds for time of:
6 Turkish Get-ups 30lbs/20lbs (3 each side)
Crab walk 2 lengths of room.

LVL1M: 2 rounds, light weight
LVL1: 20lbs/15lbs
LVL2: RX'd
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5
 6m 39s
Performed as RX
Paul Greenhalgh 10/03/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Team Challenge Workout #1

1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press @ 70%of Strict Press 1RM
Box Jumps 24"/20"
Compare to April 25, 2012

LVL1M: 500m, 5-1, Light press,16/20
LVL1: 750m,8-1, Light press, 20/24
LVL2: RXd
LVL3: 28"/24"

Skill Development
Rope Climb
5 Times


 13m 11s
Performed as RX
Paul Greenhalgh 10/04/2012 Premier Martial Arts/Grand River CrossFit Slamming Karen Team Challenge Workout #2 150 Ball Slams 20lbs/15lbs for Time:

LVL1M: 50 reps
LVL1: 100 reps
LVL2: RX'd
LVL3: RX'd		 6m 06s
Performed as RX
Paul Greenhalgh 10/10/2012 Premier Martial Arts/Grand River CrossFit Team Challenge #3 The Chief 5x3min AMRAPs of:
3 Power Cleans 135lbs/75lbs
6 Push-ups
9 Squats
1min break between sets.

Post total rounds from all sets.
LVL1M: 2 rounds, light weight cleans
LVL1: 3 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Skill Development
Ring Dips/Bar Dips
3x8
 317 reps
Performed as RX
Paul Greenhalgh 10/11/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders

Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5		 5 rounds 10 reps
Workout Scaled
Paul Greenhalgh 10/17/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #5 21-15-9 reps of:
Sumo-Deadlift Highpull 75lbs/55lbs
Toes to Bar
Row for Calories

LVL1M: 55lbs/35lbs, Hanging knee raise
LVL1: 65lbs/45lbs, Knees to chest
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5
 10m 03s
Performed as RX
Paul Greenhalgh 10/18/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout#6 4 Rounds for time of:
5 Ground to Overhead 75lbs/55lbs
10 Floor Wipers 75lbs/55lbs
15 Lateral Hops over Bar

LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd
 5m 19s
Performed as RX
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