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Athlete
Date
Location
Workout Name
Description
Results
Paul Greenhalgh
01/07/2013
Premier Martial Arts/Grand River CrossFit
01-07-2013
3 Rounds for Time of:
6 Clean and Jerk 115lbs/75lbs
400m Run
LVL1M: light weight 200m run
LVL1: 95lbs/55lbs
LVL2:RX'd
LVL3: RX'd sub. 10Min
8m 27s
Performed as RX
Paul Greenhalgh
01/10/2013
Premier Martial Arts/Grand River CrossFit
01-10-2013
10x250m Row
or
10x200m Run
1min rest Between
Record fastest interval.
0m 45s
Performed as RX
Paul Greenhalgh
01/01/2021
Premier Martial Arts/Grand River CrossFit
01/01/2021
Friday January 1st 20 POINTS
For time:
10-20-30-40-50-40-30-20-10
Unbroken Air Squats
30 seconds Wall Sit between each set
Post time!
10m 25s
Performed as RX
Paul Greenhalgh
01/02/2015
Premier Martial Arts/Grand River CrossFit
01/02/2015
7 rounds for time
7 Sumo-deadlift highpulls 75/55lbs
7 Push-ups
7 V-sits
Post time!
LVL1M: 3 rounds, light weight, sit-ups
LVL1: 5 rounds, 65/45lbs
LVL2: RX'd
LVL3: RX'd
4m 30s
Performed as RX
Paul Greenhalgh
01/02/2017
Premier Martial Arts/Grand River CrossFit
01/02/2017
10min AMRAP of:
5 Push Jerks @ Shoulder Press 1RM
12 Squats with above weight
Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd
5 rounds 0 reps
Performed as RX
Paul Greenhalgh
01/02/2019
Premier Martial Arts/Grand River CrossFit
01/02/2019
10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups
Post rounds & reps!
Scale as needed.
9 rounds 0 reps
Performed as RX
Paul Greenhalgh
01/03/2014
Premier Martial Arts/Grand River CrossFit
01/03/2014
4 rounds for time of:
6 Power Snatches 95/65lbs
12 Sit-ups
LVL1M: 2 rounds, light weight
LVL1: 75lbs/45lbs
LVL2: 85/55lbs
LVL3: RX'd
2m 49s
Performed as RX
Paul Greenhalgh
01/03/2018
Premier Martial Arts/Grand River CrossFit
01/03/2018
6 rounds for time:
10 Deadlifts 135/95lbs
10 Push ups
Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/75lbs
LVL2: 115/85lbs
LVL3: Rx'd
7m 06s
Performed as RX
Paul Greenhalgh
01/03/2019
Premier Martial Arts/Grand River CrossFit
01/03/2019
2x Tabata Calorie Row
1min Rest between tabatas
Post total Calories.
132 reps
Performed as RX
Paul Greenhalgh
01/03/2020
Premier Martial Arts/Grand River CrossFit
01/03/2020
For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
5 Deadlift BW 2nd minute
Workout finished at 100 calories
Post time!
Scale as needed.
8m 28s
Performed as RX
Paul Greenhalgh
01/04/2016
Premier Martial Arts/Grand River CrossFit
01/04/2016
4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs
Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
6m 15s
Performed as RX
Paul Greenhalgh
01/04/2017
Premier Martial Arts/Grand River CrossFit
01/04/2017
21-15-9 reps of:
Sumo-Deadlift Highpull 75/55
Mountain Climber Push-ups
Post time!
LVL1M: 15-9 reps, light weight, reg push-ups
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
6m 01s
Performed as RX
Paul Greenhalgh
01/04/2018
Premier Martial Arts/Grand River CrossFit
01/04/2018
Rowing
5x250m
45 sec rest between
Post fastest interval!
0m 44s
Performed as RX
Paul Greenhalgh
01/04/2019
Premier Martial Arts/Grand River CrossFit
01/04/2019
3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs
Post time!
Scale as needed.
4m 57s
Performed as RX
Paul Greenhalgh
01/04/2021
Premier Martial Arts/Grand River CrossFit
01/04/2021
Monday January 4
Run 3K - 60 POINTS
Post time
18m 18s
Performed as RX
Paul Greenhalgh
01/05/2015
Premier Martial Arts/Grand River CrossFit
01/05/2015
3 rounds for time
12 Ground to Overhead @ 65% BW
12 Air Squats
Post time!
LVL1M: light weight
LVL1: 50% body weight
LVL2: 60% body weight
LVL3: RX'd
8m 05s
Performed as RX
Paul Greenhalgh
01/05/2019
Premier Martial Arts/Grand River CrossFit
01/05/2019
For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
6 Deadlifts @ BW 2nd minute
Workout finished at 100 calories
Post time!
Compare to Jan 22, 2018
8m 28s
Performed as RX
Paul Greenhalgh
01/05/2021
Premier Martial Arts/Grand River CrossFit
01/05/2021
Cindys Cousin - 40 POINTS
20:00 AMPRAP
5 Burpees
10 Push-ups
15 Air Squats
Post rounds & reps!
13 rounds 10 reps
Performed as RX
Paul Greenhalgh
01/06/2015
Premier Martial Arts/Grand River CrossFit
01/06/2015
Overhead Squat
5-5-5-5-5
Post heaviest load!
155 lbs
Performed as RX
Paul Greenhalgh
01/06/2016
Premier Martial Arts/Grand River CrossFit
01/06/2016
3 rounds for time
10 SA Db snatch Left arm 35/20lbs
10 SA Db snatch Right arm 35/20lb
10 V-sits
Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
2m 34s
Performed as RX
Paul Greenhalgh
01/06/2017
Premier Martial Arts/Grand River CrossFit
01/06/2017
6 rounds for time:
5 Front Squat 95/65lbs
5 Pull-ups
10 Sit-ups
Post time!
LVL1M: 3 rounds, light weight, mod pull-ups
LVL1: 4 rounds, 75/45lbs, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd
4m 58s
Performed as RX
Paul Greenhalgh
01/07/2014
Premier Martial Arts/Grand River CrossFit
01/07/2014
Snatch Grip Deadlift
5-5-5-5-5
Post heaviest load.
255 lbs
Performed as RX
Paul Greenhalgh
01/07/2015
Premier Martial Arts/Grand River CrossFit
01/07/2015
For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/25lbs
10 Box Jumps
LVL1M: 25 WB's, 20 Double Skips,15KB Swings(35lbs/20lbs),10 Lunges(25lbs/15lbs), 5 Box Jumps(20"/16")
LVL1: Triple Skips
LVL2: RX'd
LVL3: RX'd + 28"/24"
6m 34s
Workout Scaled
Paul Greenhalgh
01/07/2019
Premier Martial Arts/Grand River CrossFit
01/07/2019
21-15-9 reps for time
Sumo-deadlift Highpull 75/55lbs
Box Jumps 24/20
Post time!
Scale as needed.
3m 27s
Performed as RX
Paul Greenhalgh
01/07/2021
Premier Martial Arts/Grand River CrossFit
01/07/2021
Chipper - 20 POINTS
For Time:
50 Air Squats
10 Burpees
50 Sit-ups
10 Burpees
50 Lunges
10 Burpees
50 Jumping Jacks
10 Burpees
Post time!
8m 06s
Performed as RX
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