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Athlete Date Sort Location Workout Name Description Results
Darren Madill 01/16/2019 Premier Martial Arts/Grand River CrossFit 01/16/2019 10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20

Post rounds & reps
Scale as needed.
 9 rounds 39 reps
Workout Scaled
Darren Madill 01/15/2019 Premier Martial Arts/Grand River CrossFit 01/15/2019 Deadlift
5-5-3-3-1
2x10 reps at 50% of 1 rep.

Post load!
 345 lbs
Performed as RX
Darren Madill 01/14/2019 Premier Martial Arts/Grand River CrossFit 01/14/2019 21-15-9
Hang DB Cleans 35/20lbs
Hand release push-ups

Post time!
Scale as needed.		 3m 23s
Performed as RX
Darren Madill 01/12/2019 Premier Martial Arts/Grand River CrossFit 01/12/2019 Jump Start
60 Double Unders
30 DB Snatches 50/35lbs
60 Double Unders
30/25 cal Row
60 Double Unders
30 V-sits

Post time!
Scale as needed.		 7m 14s
Workout Scaled
Darren Madill 01/11/2019 Premier Martial Arts/Grand River CrossFit 01/11/2019 For time:
12-9-6-3 reps of:
Back Squat (Body Weight)
Pull-ups

Post time!
Scale as needed.		 4m 26s
Workout Scaled
Darren Madill 01/10/2019 Premier Martial Arts/Grand River CrossFit 01/10/2019 Rowing
6x250m sprints
1min Rest between

Post fastest interval!
 0m 44s
Performed as RX
Darren Madill 01/09/2019 Premier Martial Arts/Grand River CrossFit 01/09/2019 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders

Post time!
Scale as needed
Compare to Jan 28, 2017
 9m 06s
Workout Scaled
Darren Madill 01/08/2019 Premier Martial Arts/Grand River CrossFit 01/08/2019 3 Position Clean
2-2-2-2-2-2-2

3 Position clean= 1 power clean + 1 clean at knees +1 hang clean

Post heaviest load!
 135 lbs
Performed as RX
Darren Madill 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.		 4m 35s
Performed as RX
Darren Madill 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 13s
Performed as RX
Darren Madill 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.		 5m 36s
Performed as RX
Darren Madill 01/03/2019 Premier Martial Arts/Grand River CrossFit 01/03/2019 2x Tabata Calorie Row
1min Rest between tabatas

Post total Calories.
 130 reps
Performed as RX
Darren Madill 12/29/2018 Premier Martial Arts/Grand River CrossFit 12/29/2018 Complete as many rounds as possible in 12 minutes of:
7 box jumps 24/20
14 kettlebell swings 50/35lbs

Post rounds & reps!
Scale as needed.		 10 rounds 7 reps
Performed as RX
Darren Madill 12/27/2018 Premier Martial Arts/Grand River CrossFit 12/27/2018 4 rounds for time of:
15 hang squat cleans 95/65lbs
30 push-ups

Post time!
Scale as needed.		 19m 13s
Performed as RX
Darren Madill 12/22/2018 Premier Martial Arts/Grand River CrossFit 12/22/2018 EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Post Rounds. Perfect score is 15!
Scale as needed.		 15 rounds 0 reps
Workout Scaled
Darren Madill 12/20/2018 Premier Martial Arts/Grand River CrossFit 12/20/2018 Row
4 x 500m Sprints
Try to keep interval within 10sec of each other.

1:30min rest between
Post fastest interval.
 1m 43s
Performed as RX
Darren Madill 12/19/2018 Premier Martial Arts/Grand River CrossFit 12/19/2018 4 rounds for time:
5 Box Jumps 24/20
6 Power Cleans 115/75lbs
7 Toes to Bar

Post time!
Scale as needed.		 4m 13s
Workout Scaled
Darren Madill 12/11/2018 Premier Martial Arts/Grand River CrossFit 12/11/2018 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 275 lbs
Performed as RX
Darren Madill 12/06/2018 Premier Martial Arts/Grand River CrossFit 12/06/2018 Run or Row
2500m

Post time!
 9m 50s
Performed as RX
Darren Madill 12/05/2018 Premier Martial Arts/Grand River CrossFit 12/05/2018 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.		 108 reps
Workout Scaled
Darren Madill 12/04/2018 Premier Martial Arts/Grand River CrossFit 12/04/2018 Squat Clean
2-2-2-2-2-2-2-2

Post heaviest load!
 150 lbs
Performed as RX
Darren Madill 12/03/2018 Premier Martial Arts/Grand River CrossFit 12/03/2018 5 rounds for time of:
5 Ground to Overhead 95/65
5 Box Jumps 24/20

Post time!
Scale as needed.		 5m 04s
Performed as RX
Darren Madill 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!
 185 lbs
Performed as RX
Darren Madill 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 46s
Performed as RX
Darren Madill 11/24/2018 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.		 282 reps
Performed as RX
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