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Athlete Date Sort Location Workout Name Description Results
Darren Madill 11/21/2018 Premier Martial Arts/Grand River CrossFit 11/21/2018 21-18-15-12-9:
KB Swings 50/35lbs
Pull-Ups

Post time!
Scale as needed.
 10m 30s
Workout Scaled
Darren Madill 11/14/2018 Premier Martial Arts/Grand River CrossFit 11/14/2018 4 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alt. Dumbbell Snatches (50/35)
1 Minute Sit-ups
1 Minute Rest

Post total reps!
Scale as needed.
 241 reps
Performed as RX
Darren Madill 11/12/2018 Premier Martial Arts/Grand River CrossFit 11/12/2018 For Time:
20 Double Unders, 10 Dumbbell Power Cleans 35/20lbs
20 Sit-ups, 10 Dumbbell Hang Squat Cleans
20 Push-ups, 10 Dumbbell Push Presses
20 Air Squats, 10 Dumbbell Reverse Lunges
20 V-Sits, 10 Dumbbell Thrusters

Post time!
Scale as needed.		 6m 36s
Workout Scaled
Darren Madill 11/07/2018 Premier Martial Arts/Grand River CrossFit 11/07/2018 AMRAP 10min:
2 Push Presses (95/65)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (95/65)
4 Toes to Bar
4 Box Jump Overs (24/20)

Up by (2s) until finish
Post total reps!
Scale as needed.		 151 reps
Workout Scaled
Darren Madill 10/31/2018 Premier Martial Arts/Grand River CrossFit 10/31/2018 For Time:
75 Wall Balls 20/14lbs
EMOM 5 Toes to Bar

Post time!
 3m 34s
Workout Scaled
Darren Madill 10/30/2018 Premier Martial Arts/Grand River CrossFit 10/30/2018 4 x 2min rounds of:
20/15 Cal row
Max Rep Push Jerks 115/75lbs
1min rest between rounds

Post total reps and calories.
Scale as needed!		 121 reps
Workout Scaled
Darren Madill 10/19/2018 Premier Martial Arts/Grand River CrossFit 10/19/2018 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Push Jerks 95/65lbs

Post time!
Scale as needed.		 10m 13s
Performed as RX
Darren Madill 10/15/2018 Premier Martial Arts/Grand River CrossFit 10/15/2018 5 rounds for Time
5 Overhead Squats 65/45lbs
7 V-sits
9 Pull-ups

Post time!
Scale as needed.		 7m 023s
Workout Scaled
Darren Madill 10/13/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 9-13, 2018 For Time:
50 Wall Balls 20/14
30 Box Jumps 24/20
20 Power Snatch 75/45lbs

Post time!
Scale as needed.		 6m 23s
Performed as RX
Darren Madill 10/11/2018 Premier Martial Arts/Grand River CrossFit 10/11/2018 Box Squats
3-3-3-3-3-3-3

Post heaviest load!

 185 lbs
Performed as RX
Darren Madill 10/09/2018 Premier Martial Arts/Grand River CrossFit 10/09/2018 21-18-15-12-9 reps of
Push Ups
Box Overs 24/20

Post time!
Scale as needed.		 6m 08s
Performed as RX
Darren Madill 10/03/2018 Premier Martial Arts/Grand River CrossFit 10/03/2018 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 Push-ups
9 KB Swings 50/35lbs

1min Break between rounds.
Post total reps.
 155 reps
Performed as RX
Darren Madill 09/29/2018 Premier Martial Arts/Grand River CrossFit Prize WOD Sept 24-29, 2018 For Time:
25 Burpees
25 Power Cleans 115/85lbs
25 Burpees
EMOM do 5 wall balls 20/15lbs
10min Time Cap		 9m 38s
Workout Scaled
Darren Madill 09/27/2018 Premier Martial Arts/Grand River CrossFit 09/27/2018 5 Rounds for Time
21/15 Calorie Row
1min Rest between

Post total time including breaks.
 8m 50s
Performed as RX
Darren Madill 09/26/2018 Premier Martial Arts/Grand River CrossFit 09/26/2018 Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor

Post rounds and reps!
Scale as needed.
 10 rounds 1 reps
Workout Scaled
Darren Madill 09/24/2018 Premier Martial Arts/Grand River CrossFit 09/24/2018 3 Rounds For Time:
10 Bent row (95/65)
10 Hang clean (95/65)
10 Push Press (95/65)

Post time!
Scale as needed.		 5m 21s
Performed as RX
Darren Madill 09/07/2018 Premier Martial Arts/Grand River CrossFit 09/07/2018 5 rounds
5 Power Snatch 75/45lbs
10 Push-ups
15 Walking Lunges

Post time!
Scale as needed.		 5m 58s
Performed as RX
Darren Madill 09/04/2018 Premier Martial Arts/Grand River CrossFit 09/04/2018 Push Press
5-5-5 @ 70% Strict Press 1RM
3-3-3 @ 80% Strict Press 1RM
2-2-2 @ 90% Strict Press 1RM
2x10 reps @ 50% Strict Press 1RM

Post heaviest load!
 115 lbs
Performed as RX
Darren Madill 08/31/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 27-31, 2018 5 Rounds:
5 Power Clean and Jerks (115/75)
10 Pull-ups

Post time!
Scale as needed.		 8m 49s
Workout Scaled
Darren Madill 08/29/2018 Premier Martial Arts/Grand River CrossFit 08/29/2018 2 rounds of:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Sumo-deadlift highpull (75/55lbs)

Rest 2 Minutes Between Rounds
Post total reps!
Scale as needed.		 159 reps
Performed as RX
Darren Madill 08/27/2018 Premier Martial Arts/Grand River CrossFit 08/27/2018 10min EMOM
2 Power cleans 135/95
4 Toes to Bar

Perfect score is 10 rounds.If you can't finish a round in the minute, you must wait until next minute to start.

Scale as needed.
 10 rounds 0 reps
Workout Scaled
Darren Madill 08/22/2018 Premier Martial Arts/Grand River CrossFit 08/22/2018 Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

20sec work, 10sec rest.
Post total reps!
Scale as needed.
 486 reps
Workout Scaled
Darren Madill 08/11/2018 Premier Martial Arts/Grand River CrossFit 08/11/2018 For Time:
100 Double Unders
500 Meter Row
50 Wallballs (20/14)
50 Sit-ups

Post time!
Scale as needed.		 9m 21s
Workout Scaled
Darren Madill 08/08/2018 Premier Martial Arts/Grand River CrossFit 08/8/2018 4 rounds for time
6 Front Squat (115/85)
12 Kettlebell Swings (50/35)
400 Meter Run/Row

Post time!
Scale as needed.		 11m 24s
Performed as RX
Darren Madill 08/07/2018 Premier Martial Arts/Grand River CrossFit 08/07/2018 10min AMRAP of:
5 Chest to Bar Pull-ups
10 Wall ball 20/14lbs
15 Push-ups

Post rounds & reps!
 5 rounds 25 reps
Workout Scaled
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