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Athlete Date Location Workout Name DescriptionSort 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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