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Athlete
Date
Location
Workout Name
Description
Results
Paul Greenhalgh
04/22/2015
Premier Martial Arts/Grand River CrossFit
04/22/2015
10 rounds of:
7 Burpees
7 Knees to elbows
Post time!
LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd
12m 03s
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
10/19/2013
Premier Martial Arts/Grand River CrossFit
Team Challenge Workout #3
10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups
LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd
12 rounds 0 reps
Performed as RX
Paul Greenhalgh
05/16/2013
Premier Martial Arts/Grand River CrossFit
05-16-2013
21-15-9 reps of:
Front Squat 115/75lbs
Calorie Row
LVL1M: light weight
LVL1: 85/55lbs
LVL2: 95/65lbs
LVL3: RX'd
5m 48s
Performed as RX
Paul Greenhalgh
05/22/2013
Premier Martial Arts/Grand River CrossFit
05-22-2013
3 Rounds:
250m Row
Max Rep Pull-ups
Score is the total number of Pull-ups
LVL1M: 2 rounds asst. pull-ups
LVL1 & 2: asst. pull-ups
LVL3: RX'd
25 reps
Performed as RX
Paul Greenhalgh
04/16/2013
Premier Martial Arts/Grand River CrossFit
04-16-2013
3km Running Time Trial
LVL1M: 1km
LVL1: 2km
LVL2: RX'd
LVL3: Sub 20min
19m 09s
Performed as RX
Paul Greenhalgh
06/10/2013
Premier Martial Arts/Grand River CrossFit
06-10-2013
4 rounds for time:
1 Rope Climb
5 Shoulder to Overhead 105/75lbs
30 Double Unders
LVL1M: 2 rounds, mod. Rope climb, light weight, single skips
LVL1: Mod. Rope climb, double skips, 85/55lbs
LVL2: Mod. Rope climb, triple skips, 95/65lbs
LVL3: RX'd
6m 53s
Workout Scaled
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
10/03/2013
Premier Martial Arts/Grand River CrossFit
10-03-2013
4x400m Run
1min Break between
Post Fastest Interval.
LVL1M: 3x200m
LVL1: 3x400m
LVL2: RX'd
LVL3: RX'd
1m 15s
Performed as RX
Paul Greenhalgh
09/06/2013
Premier Martial Arts/Grand River CrossFit
09-06-2013
5 Rounds for time of:
6 Power Cleans 115/85lbs
8 Box Jumps 24/20
10 V-Ups
Post Time.
LVL1M: 3 rounds, light weight, 20/16
LVL1: 4 Rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
6m 08s
Performed as RX
Paul Greenhalgh
09/09/2013
Premier Martial Arts/Grand River CrossFit
09/09/2013
Buy In: 400m Run
12-10-8-6-4-2 reps of:
Pull-ups
Burpees
Sit-ups
Cash Out: 30 Double Unders
Post Time:
LVL1M: 200m, 8-2 reps, Mod. Pull-ups, single skips
LVL1: Mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd
14m 28s
Workout Scaled
Paul Greenhalgh
10/05/2013
Premier Martial Arts/Grand River CrossFit
Team Challenge Workout #1
Card Workout-For Time
Clubs=Mountain Climbers ( rep per leg)
Diamonds=Kettlebell Swings 50/35lbs
Spades=Alternating lunges
Hearts=Mason Twist ( rep per side)8lb ball
Joker=10 burpees
LVL1M: half deck, light weight swings, body weight mason twist
LVL1: Deck, 40/25lbs
LVL2: RX'd
LVL3: RX'd + 15lbs ball
26m 20s
Performed as RX
Paul Greenhalgh
10/01/2013
Premier Martial Arts/Grand River CrossFit
10-01-2013
Clean & Jerk
5-5-5-5-5
Post heaviest load
165 lbs
Performed as RX
Paul Greenhalgh
06/13/2013
Premier Martial Arts/Grand River CrossFit
06-13-2013
Cover Max distance Running or Rowing
9min
LVL1: 5min
LVL1: 6min
LVL2: 7min
LVL3: RX'd
1,950 m
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
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
06/15/2013
Premier Martial Arts/Grand River CrossFit
Challenge of the Week June 10-15, 2013
For Time:
400m Run
10 Box Jumps 24/20
10 Deadlifts 185/115lbs
200m Run
10 Box Jumps
10 Deadlifts
400m Run
LVL1M: 200m, 1st half, step ups 20/16, light weight, 200m
LVL1: box jumps 20/16, 135/85lbs
LVL2: RX'd
LVL3: RX'd + 28/24
7m 09s
Performed as RX
Paul Greenhalgh
10/15/2013
Premier Martial Arts/Grand River CrossFit
10/15/2013
For Time:
Buy In: 20 calorie row
30 Wall Balls 20/15lbs
20 Toes to Bar
30 Box Jumps 24/20
20 Sumo-deadlift Highpull 75/55lbs
30 Burpees
20 Shoulder to Overhead 75/55lbs
Cash Out: 20 calorie row
LVL1M: 15,10 reps, light weight, 10 calorie row
LVL1: Light weight
LVL2: RX'd
LVL3: 28/24
13m 42s
Performed as RX
Paul Greenhalgh
09/17/2013
Premier Martial Arts/Grand River CrossFit
09/17/2013
Power Snatch
5-5-5-5-5
Post heaviest load.
135 lbs
Performed as RX
Paul Greenhalgh
05/02/2013
Premier Martial Arts/Grand River CrossFit
05-02-2013
Rowing 10x20 Calorie Row
1min Break between
Post Total Time.
LVL1M: 5 intervals
LVL1: 7 Intervals
LVL2: RX'd
LVL3: RX'd
17m 48s
Performed as RX
Paul Greenhalgh
06/06/2013
Premier Martial Arts/Grand River CrossFit
06-06-2013
Running
1x200m rest 1min
1x400m rest 2min
1x800m
Post total time including breaks
Scale as needed.
8m 33s
Performed as RX
Paul Greenhalgh
04/22/2013
Premier Martial Arts/Grand River CrossFit
04-22-2013
Running:
2x200m/1min rest between
2x400m/2min rest between
1x800m
Record total time including rest
LVL1M: 2x200m
LVL1: 2x200, 1x400m
LVL2: RX'd
LVL3:RX'd
14m 04s
Performed as RX
Paul Greenhalgh
02/22/2021
Premier Martial Arts/Grand River CrossFit
02/22/2021
"8th Wonder"
8 Rounds
8 Push Jerks 95/65lbs
8 Bar facing burpees
Post time!
10m 48s
Performed as RX
Paul Greenhalgh
12/05/2015
Premier Martial Arts/Grand River CrossFit
12/05/2015
"Anna"
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders
Deadlifts must be set down not dropped or no rep!
Post rounds and reps.
LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd
3 rounds 13 reps
Performed as RX
Paul Greenhalgh
09/25/2020
Premier Martial Arts/Grand River CrossFit
09/25/2020
"Annie"
50-40-30-20-10 reps of:
Double Unders
Sit-ups
Post time!
7m 54s
Performed as RX
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