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Athlete Date Sort Location Workout Name Description Results
Darren Madill 08/03/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 30-Aug 3, 2018 4 rounds for time
6 Deadlifts 185/135lbs
8 KB Swings 50/35lbs
10 Knees to Elbows

Post time!
Scale as needed.
 4m 50s
Workout Scaled
Darren Madill 07/31/2018 Premier Martial Arts/Grand River CrossFit 07/31/2018 Floor Press
3-3-3-3-3-3-3

2x10 @ 50% of 3 rep

Post heaviest load!
 155 lbs
Performed as RX
Darren Madill 07/16/2018 Premier Martial Arts/Grand River CrossFit 07/16/208 AMRAP 5:
15 Kettlebell Swing (50/35)
12 Front Squat (95/65)
9 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Kettlebell Swing (50/35)
12 Front Squat (115/85)
9 Calorie Row

Post total reps!		 143 reps
Performed as RX
Darren Madill 07/12/2018 Premier Martial Arts/Grand River CrossFit 07/12/2018 Run or Row
2 x 1000m (1KM)
4min Rest between

Post total time including breaks!
Scale as needed.
 11m 32s
Performed as RX
Darren Madill 07/11/2018 Premier Martial Arts/Grand River CrossFit 07/11/2018 7min AMRAP
10 Thrusters 65/45lbs
30 Double Unders


Post rounds & reps!
Scale as needed.
 5 rounds 05 reps
Workout Scaled
Darren Madill 07/09/2018 Premier Martial Arts/Grand River CrossFit 07/09/2018 For Time:
21 Lateral Barbell Burpees
21 Power Cleans (95/65)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (95/65)
9 Lateral Barbell Burpees
9 Thrusters (95/65)

Post time!
Scale as needed.		 10m 23s
Workout Scaled
Darren Madill 07/06/2018 Premier Martial Arts/Grand River CrossFit 07/06/2018 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
 4m 23s
Workout Scaled
Darren Madill 06/22/2018 Premier Martial Arts/Grand River CrossFit 06/22/2018 3 Rounds for time:
10 Clean and Jerks 95/65lbs
400 Meter Run

Post time!
Scale as needed.		 7m 56s
Performed as RX
Darren Madill 06/21/2018 Premier Martial Arts/Grand River CrossFit 06/21/2018 Run or Row
3km/3000m for time!

Post time!
 13m 46s
Performed as RX
Darren Madill 06/18/2018 Premier Martial Arts/Grand River CrossFit 06/18/2018 5 rounds
10 sumo deadlift high pulls, 75/55lbs
10 front squats, 75/55lbs
30 double-unders

Post time!
Scale as needed.		 8m 25s
Performed as RX
Darren Madill 06/14/2018 Premier Martial Arts/Grand River CrossFit 06/14/2018 Run or Row
8x200m
Rest as needed between

Post fastest interval!
 0m 35s
Performed as RX
Darren Madill 06/13/2018 Premier Martial Arts/Grand River CrossFit 06/13/2018 3 Rounds:
8 Power Snatch 75/45lbs
8 Box Jumps 24/20
400 Meter Run

Post Time!
Scale as needed.
 8m 54s
Performed as RX
Darren Madill 06/12/2018 Premier Martial Arts/Grand River CrossFit 06/12/2018 Push Jerk
2-2-2-2-2-2-2-2

Post heaviest load!

 125 lbs
Performed as RX
Darren Madill 06/11/2018 Premier Martial Arts/Grand River CrossFit 06/11/2018 AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
.as far as you can go in 8min

Post total reps!
Scale as needed.		 60 reps
Performed as RX
Darren Madill 06/06/2018 Premier Martial Arts/Grand River CrossFit 06/06/2018 For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks 95/65lbs
30 Double Unders After Each Set

Post time!
Scale as needed.
 9m 58s
Workout Scaled
Darren Madill 06/04/2018 Premier Martial Arts/Grand River CrossFit 06/04/2018 EMOM 10min
Odd minutes 3 Back Squats 185/155lbs
Even minutes 30sec max pull-ups.

Score is total pull-ups!
Scale as needed.
 72 reps
Workout Scaled
Darren Madill 05/31/2018 Premier Martial Arts/Grand River CrossFit 05/31/2018 Run or Row
2400m Time Trial

Post time!		 9m 52s
Performed as RX
Darren Madill 05/30/2018 Premier Martial Arts/Grand River CrossFit 05/30/2018 16min AMRAP:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (50/35)

Post rounds & reps!
Scale as needed.

 6 rounds 38 reps
Workout Scaled
Darren Madill 05/24/2018 Premier Martial Arts/Grand River CrossFit 05/24/2018 Run or Row
10x100m
Rest as needed between!

Post fastest interval!
 0m 17s
Performed as RX
Darren Madill 05/23/2018 Premier Martial Arts/Grand River CrossFit 05/23/2018 For Time:
400 Meter Run/Row
26 Hand Release Push-ups
400 Meter Run/Row
26 Kettlebell Swings (50/35)
400 Meter Run/Row
26 Sit-ups
400 Meter Run/Row
26 Deadlifts (95/65)
400 Meter Run/Row
26 Air Squats
400 Meter Run/Row
26 Box Jumps (24/20)

Post time!
Scale as needed.		 16m 47s
Performed as RX
Darren Madill 05/17/2018 Premier Martial Arts/Grand River CrossFit 05/17/2018 Run or Row
3x800m
3min Rest between

Post total time including breaks!
 15m 38s
Performed as RX
Darren Madill 05/16/2018 Premier Martial Arts/Grand River CrossFit 05/16/2018 10min AMRAP:
18 Walking Lunges
15 Sit-ups
12 Hand Release Push-ups

Post rounds & reps!
Scale as needed.
 6 rounds 0 reps
Performed as RX
Darren Madill 04/20/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 16-20, 2018 5 rounds
5 Back Squats 155/115lbs
8 KB Swings 50/35lbs
50ft Bear Crawl

Post time!
Scale as needed.		 6m 33s
Performed as RX
Darren Madill 04/16/2018 Premier Martial Arts/Grand River CrossFit 04/16/2018 21-15-9 reps of:
Sumo-Deadlift highpull 75/55lbs
Box Overs 24/20
Wall Balls 20/15lbs

Post time!
Scale as needed.		 9m 35s
Workout Scaled
Darren Madill 04/09/2018 Premier Martial Arts/Grand River CrossFit 04/09/2018 4 rounds for time:
3 Burpees
5 Deadlifts 225/185lbs
8 Box Jumps 28"/24"

Post time!
Scale as needed.
 5m 04s
Performed as RX
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