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Athlete Date Sort Location Workout Name Description Results
Darren Madill 01/23/2017 Premier Martial Arts/Grand River CrossFit 01/23/2017 For Time:
20 Calorie Row
20 Clean & Jerk 115/85lbs
20 Calorie Row

Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 5m 06s
Workout Scaled
Darren Madill 01/21/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 16-21, 2017 21-15-9 reps of:
Pull-ups
Squat Jumps
Hand Release Push-ups

Post time!
Scale as needed.
 3m 21s
Workout Scaled
Darren Madill 01/20/2017 Premier Martial Arts/Grand River CrossFit 01/20/2017 10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20

Post rounds & reps!
LVL1M: 5min, Single skips, light weight, 20"/16"
LVL1: 8min, double skips, 40/25lbs, 20"/16"
LVL2: Triple skips, 45/30lbs,
LVL3: RX'd
 8 rounds 10 reps
Workout Scaled
Darren Madill 01/19/2017 Premier Martial Arts/Grand River CrossFit 01/19/2017 Time Trial Row
8min

Post distance in meters!
 2,064 m
Performed as RX
Darren Madill 01/16/2017 Premier Martial Arts/Grand River CrossFit 01/16/2017 4 rounds of:
30 sec Sit-ups
30 sec rest
30 DB Push Press 35/20lbs
30 sec rest

Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
 125 reps
Performed as RX
Darren Madill 01/14/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 9-14, 2017 3 rounds
3min
15 KB swings 50/35lbs
25 Air Squats
Remaining time Row for calories
2min rest between.

Score is total calories!
Scale as needed.		 113 reps
Workout Scaled
Darren Madill 01/12/2017 Premier Martial Arts/Grand River CrossFit 01/12/2017 3x 30 calorie Row
Rest for time it took you to row 30 cals.

Post fastest time!

 1m 03s
Performed as RX
Darren Madill 01/11/2017 Premier Martial Arts/Grand River CrossFit 01/11/2017 15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups

Post rounds and reps!

LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 18 rounds 7 reps
Workout Scaled
Darren Madill 01/09/2017 Premier Martial Arts/Grand River CrossFit 01/09/2017 For Time
15 Box Jumps 24"/20"
5 Clean & Jerk 135/95lbs
12 Box Jumps
4 Clean & Jerk
9 Box Jumps
3 Clean & Jerk

Post Time!
LVL1M: light weight, 20"/16"
LVL1: 95/75lbs, 20"/16"
LVL2: 115/85lbs
LVL3: RX'd		 3m 35s
Workout Scaled
Darren Madill 01/07/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 2-7, 2017 For time!
Buy In: 500m Row
Followed by:
5 rounds of:
15 Squats
10 V-sits
5 Push-ups
Cash Out: 25 Burpees

Post time!
Scale as needed.		 9m 13s
Performed as RX
Darren Madill 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
 7m 23s
Performed as RX
Darren Madill 01/03/2017 Premier Martial Arts/Grand River CrossFit 01/03/2017 Sumo-Deadlift
3-3-3-3-3-3-3

2x10 @ 50% 3R

Post load!
 185 lbs
Performed as RX
Darren Madill 12/29/2016 Premier Martial Arts/Grand River CrossFit 12/29/2016 For Time:
2000m Row
EMOM do 8 push-ups

Post time!
Scale as Needed.
 11m 28s
Performed as RX
Darren Madill 12/27/2016 Premier Martial Arts/Grand River CrossFit 12/27/2016 4 rounds for max reps
30sec Hang Power Clean 95/65
15sec break
30sec Push-press 95/65lbs
30sec rest between rounds!

Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 81 reps
Workout Scaled
Darren Madill 12/22/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 19-22, 2016 EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Post Rounds. Perfect score is 15!		 15 rounds 0 reps
Workout Scaled
Darren Madill 12/21/2016 Premier Martial Arts/Grand River CrossFit 12/21/2016 Complete as many rounds as possible in 15 minutes of:
5 clean and jerks 95/65lbs
5 toes-to-bars
Rest 30 seconds

Post rounds and reps!
LVL1M: 8min, light weight, HKR
LVL1: 12min, 75/45lbs, HKR
LVL2: 85/55lbs, K2C
LVL3: RX'd
 11 rounds 0 reps
Workout Scaled
Darren Madill 12/01/2016 Premier Martial Arts/Grand River CrossFit 12/01/2016 Run or Row
3000m (3Km) Time Trial

Post time!
 12m 45s
Performed as RX
Darren Madill 11/29/2016 Premier Martial Arts/Grand River CrossFit 11/29/2016 Squat cleans
3-3-3-3-3-3-3

Post load!
 135 lbs
Performed as RX
Darren Madill 11/23/2016 Premier Martial Arts/Grand River CrossFit 11/23/2016 8:00 AMRAP
5 Med Ball V-Sit Ups 20/14lbs
10 Backwards Walking Lunge Steps
15 Squat Jumps

Post rounds & reps!
Scale as needed.
 7 rounds 21 reps
Performed as RX
Darren Madill 11/21/2016 Premier Martial Arts/Grand River CrossFit 11/21/2016 21-15-9
KB Swings 50/35lbs
Push-ups

Post Time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 3m 56s
Performed as RX
Darren Madill 11/19/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 14-19, 2016 For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 OH Walking Lunge 45lbs/25lbs
10 Box Jumps 24/20

Post time!
Scale as needed.		 6m 07s
Workout Scaled
Darren Madill 11/17/2016 Premier Martial Arts/Grand River CrossFit 11/17/2016 Running or Rowing Ladder
400m
1min Rest
600m
1min 30 sec rest
800m
2min Rest
1000m

Post total time including rest!
 16m 13s
Performed as RX
Darren Madill 11/15/2016 Premier Martial Arts/Grand River CrossFit 11/15/2016 Overhead Squats
5-5-5-5-5

Linear Sets

Post load!
 65 lbs
Performed as RX
Darren Madill 11/14/2016 Premier Martial Arts/Grand River CrossFit 11/14/2016 5 rounds of:
7 SDHP 75/55lbs
7 Front Squats 75/55lbs
7 Push Jerks 75/55lbs

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 7m 26s
Performed as RX
Darren Madill 11/10/2016 Premier Martial Arts/Grand River CrossFit 11/10/2016 Run or Row
1km x3
4min between.

Post fastest interval.

 3m 48s
Performed as RX
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