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Athlete Date Sort Location Workout Name Description Results
Darren Madill 11/07/2016 Premier Martial Arts/Grand River CrossFit 11/07/2016 10min AMRAP of:
5 Thrusters 95lbs/65lbs
250m Row

Post rounds & reps!
LVL1M: 5min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 6 rounds 0 reps
Performed as RX
Darren Madill 11/03/2016 Premier Martial Arts/Grand River CrossFit 11/03/2016 Run or Row
1600m (1mile)
20 Squats every 200m

Post time!
 9m 17s
Performed as RX
Darren Madill 11/02/2016 Premier Martial Arts/Grand River CrossFit 11/02/2016 4 rounds for time of:
5 Hang Squat cleans 95/65lbs
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 3m 08s
Performed as RX
Darren Madill 11/01/2016 Premier Martial Arts/Grand River CrossFit 11/01/2016 Split Jerk

3-3-3-3-3-3-3
Linear Sets
2x10 Shoulder Press at 50% of 3 rep

Post load.
 85 lbs
Performed as RX
Darren Madill 10/26/2016 Premier Martial Arts/Grand River CrossFit 10/26/2016 8 Rounds for Time:
3 Deadlifts @ 185/135lbs
6 Burpees
12 Offset Walking lunges 50/30lbs

Post Time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 13m 08s
Performed as RX
Darren Madill 10/25/2016 Premier Martial Arts/Grand River CrossFit 10/25/2016 Partner Strength 4
Power Cleans
10X2 Linear sets!

Post Load!
This is a Partner Challenge Strength WOD.
 135 lbs
Performed as RX
Darren Madill 10/24/2016 Premier Martial Arts/Grand River CrossFit 10/24/2017 10min AMRAP of:
5 Back Squats @ BW
10 HR push-ups
15 Sit-ups

Post total reps!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 195 reps
Workout Scaled
Darren Madill 10/18/2016 Premier Martial Arts/Grand River CrossFit 10/18/2016 Partner Strength 3
Back Squats
5X5 Linear Sets
2X10 at 50% of 5X5

Post load!
This is a Partner Challenge Strength WOD.		 175 lbs
Performed as RX
Darren Madill 10/17/2016 Premier Martial Arts/Grand River CrossFit 10/17/2016 For Time:
30 Ring Rows
400m Run
21 Deadlifts 115/85lbs
400m Run
21 Deadlifts
400m Run
30 Ring Rows

Post Time!
This is a Partner Challenge Whiteboard workout.
Scale as needed.		 8m 45s
Performed as RX
Darren Madill 10/13/2016 Premier Martial Arts/Grand River CrossFit 10/13/2016 Run or Row
2000m

Post time!
 8m 28s
Performed as RX
Darren Madill 10/11/2016 Premier Martial Arts/Grand River CrossFit 10/11/2016 Thrusters
5-5-5-5-5
Linear Sets!

Post Load!

Take total volume and divide by BW to give you points for Partner Challenge.


 105 lbs
Performed as RX
Darren Madill 10/04/2016 Premier Martial Arts/Grand River CrossFit 10/04/2016 Partner Strength #1
Deadlifts
10 X 2 reps
Linear sets

Points = Total volume divided by body weight.
Post load!
 205 lbs
Performed as RX
Darren Madill 10/03/2016 Premier Martial Arts/Grand River CrossFit 10/03/2016 Partner Challenge Workout
Last Ascent
5-10-15
Back Squat 155/105lbs
Box Jumps 24/20

Post time!
LVL1M: light wieght, 20/16
LVL1: 115/85lbs, 20/16
LVL2: 135/95lbs
LVL3: RXd no step ups!		 4m 12s
Workout Scaled
Darren Madill 09/30/2016 Premier Martial Arts/Grand River CrossFit 09/30/2016 10min AMRAP:
5 Thrusters 95/65lbs
5 Toes to Bar
5 Box Jumps 24/20

Post rounds and reps!
LVL1M: 5min, light weight, HKR, 20/16"
LVL1: 8min, 75/45lbs, HKR, 20"/16"
LVL2: 85/55lbs, K2C
LVL3: RX'd
 8 rounds 2 reps
Workout Scaled
Darren Madill 09/28/2016 Premier Martial Arts/Grand River CrossFit 09/28/2016 21-15-9 reps of:
Calorie row
Bupees

Post time!
Scale as needed.

 7m 09s
Performed as RX
Darren Madill 09/27/2016 Premier Martial Arts/Grand River CrossFit 09/27/2016 Push Press
3-3-3-3-3-3-3
2x10 @ 50% of 3R

Post heaviest load!
 125 lbs
Performed as RX
Darren Madill 09/26/2016 Premier Martial Arts/Grand River CrossFit 09/26/2016 4 rounds
5 Power Snatch 75/45lbs
10 Push-ups
15 Walking Lunges

Post time!
LVL1M: 2 rounds, light weight, GTO
LVL1: 3 rounds, 55/25lbs, GTO
LVL2: 65/35lbs
LVL3: RX'd
 4m 49s
Performed as RX
Darren Madill 09/22/2016 Premier Martial Arts/Grand River CrossFit 09/22/2016 Run or Row
3x1000m (1km)
4min rest between.

Post fastest interval.
Scale as needed.
 3m 49s
Performed as RX
Darren Madill 09/21/2016 Premier Martial Arts/Grand River CrossFit 09/21/2016 5 rounds for time:
7 Deadlifts 95/65lbs
7 Front Squats 95/65
10 calorie Row

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd

 7m 56s
Performed as RX
Darren Madill 09/19/2016 Premier Martial Arts/Grand River CrossFit 09/19/2016 4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs

Post time!
LVL1M: light weight, hang knee raise
LVL1: 75/45lbs, hang knee raise
LVL2: 85/55lbs, Knees to chest
LVL3: RX'd
 5m 07s
Workout Scaled
Darren Madill 09/15/2016 Premier Martial Arts/Grand River CrossFit 09/15/2016 Run or Row
5km

Post time!
Scale as needed.
 23m 12s
Performed as RX
Darren Madill 09/10/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 6-10, 2016 For Time:
40 Calorie Row
35 Thrusters 45/35lbs
30 T2B
35 Thrusters
40 Calorie Row

Post time!
Scale as needed.		 13m 39s
Workout Scaled
Darren Madill 09/07/2016 Premier Martial Arts/Grand River CrossFit 09/07/2016 For Time:
10 Squats at 60% Body Weight
200m Row
20 Squats
400m Row
30 Squats
600m Row

LVL1M; Air Squats,
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
Compare to Sept 21, 2015		 10m 09s
Performed as RX
Darren Madill 09/06/2016 Premier Martial Arts/Grand River CrossFit 09/06/2016 12-9-6 reps of:
Power Snatch 85/65lbs
HR Push-ups

Post time!
LVL1M: light weight
LVL1: 65/45lbs
LVL2: 75/55lbs
LVL3: RX'd
 3m 17s
Workout Scaled
Darren Madill 08/30/2016 Premier Martial Arts/Grand River CrossFit 08/30/2016 Floor Press
10min to achieve 3RM
Followed by:
2x6 @ 70% of new 3RM

Post 3RM Load!
 160 lbs
Performed as RX
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