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Athlete Date Sort Location Workout Name Description Results
Darren Madill 08/26/2016 Premier Martial Arts/Grand River CrossFit Prize WOD Week of Aug 22-26, 2016 10min AMRAP of:
10 Overhead Walking Lunges 45/25lbs
8 Push-ups
6 Box Jumps 24/20

Post rounds and Reps!
Scale as needed.		 6 rounds 0 reps
Performed as RX
Darren Madill 08/25/2016 Premier Martial Arts/Grand River CrossFit 08/25/2016 Run or Row
4x400m
3min Break between.

Try to keep each interval within 10sec of each other.

Post fastest interval.
 1m 25s
Performed as RX
Darren Madill 08/12/2016 Premier Martial Arts/Grand River CrossFit 08/12/2016 For Time:
7 Sumo-deadlift highpull 75/55lbs
9 Box Jumps 24/20"
12 Sit-ups
12 Sumo-deadlift highpull
9 Box Jumps
7 Sit-ups

Post time!
LVL1M: 7,9,12 reps. Light weight 20/16"
LVL1: 55/35lbs, 20"/16"
LVL2: 65/45
LVL3: RX'd		 2m 27s
Workout Scaled
Darren Madill 08/11/2016 Premier Martial Arts/Grand River CrossFit 08/11/2016 Run or Row
2x 200m
2x400m
2x800m
Rest as needed between rounds.

Post total time!
 9m 51s
Performed as RX
Darren Madill 08/10/2016 Premier Martial Arts/Grand River CrossFit 08/10/2016 10min AMRAP
3 Power cleans 135/95lbs
6 Push-ups
9 Squats

Post total rounds and reps!.
LVL1M: 6min, light weight
LVL1: 8min 115/75lbs
LVL2: 125/85lbs
LVL3: RX'd		 10 rounds 10 reps
Workout Scaled
Darren Madill 08/09/2016 Premier Martial Arts/Grand River CrossFit 08/09/2016 Box Squats
EMOM 10min
Perform 3 Squats to 12" box with
50% of 1RM.

10 rounds is perfect score.
Post load used!

 95 lbs
Performed as RX
Darren Madill 08/08/2016 Premier Martial Arts/Grand River CrossFit 08/08/2016 8min Timecap
2 Thrusters 75/45lbs
2 Atomic Situps 35/15lbs

Add 2 thrusters and 2 atomic sit-ups each round until timer sounds.
Score is total number of reps.

LVL1M: 4min, light weight, sit-ups
LVL1: 6min,55/25lbs, sit-ups
LVL2: 65/35lbs,
LVL3: RX'd		 46 reps
Performed as RX
Darren Madill 08/05/2016 Premier Martial Arts/Grand River CrossFit 08/05/2016 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

Post rounds & reps!

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
 6 rounds 2 reps
Performed as RX
Darren Madill 08/04/2016 Premier Martial Arts/Grand River CrossFit 08/04/2016 Run or Row
6x400m
2min Rest between

Post fastest Interval!
 1m 17s
Performed as RX
Darren Madill 08/03/2016 Premier Martial Arts/Grand River CrossFit 08/03/2016 Deadlift
5-5-3-3-1 reps
Followed by
3x10 of 50% of 1 rep you achieved.

Post all loads!
 185 lbs
Performed as RX
Darren Madill 08/02/2016 Premier Martial Arts/Grand River CrossFit 08/02/2016 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
40 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 35/20lbs, double skips
LVL2: 40/25lbs, triple skips
LVL3: RX'd
Compare to August 31, 2015		 8m 58s
Performed as RX
Darren Madill 07/08/2016 Premier Martial Arts/Grand River CrossFit 07/08/2016 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Toes to bar

Post rounds and reps!
LVL1M: 6min, light weight, hkr
LVL1: 8min, 40/25lbs, Hkr
LVL2: 45/30lbs, K2C
LVL3: RX'd		 8 rounds 15 reps
Workout Scaled
Darren Madill 07/07/2016 Premier Martial Arts/Grand River CrossFit 07/07/2016 Running or Rowing Ladder
2 rounds of:
200m
1min rest
400m
1min rest
800m
3min rest
complete 2nd round.

Post total time including breaks!
Scale as needed.
 17m 39s
Performed as RX
Darren Madill 07/05/2016 Premier Martial Arts/Grand River CrossFit 07/05/2016 Squat Cleans
5-5-5-5-5

Post heaviest load!
 115 lbs
Performed as RX
Darren Madill 07/04/2016 Premier Martial Arts/Grand River CrossFit 07/04/2016 4 rounds for time:
400m Run or Row
6 DB Thrusters 35/20lbs
10 Sit-ups

Post time!
LVL1M: 2 rounds, 200m, light weight, mod. sit-ups
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 10m 02s
Performed as RX
Darren Madill 06/21/2016 Premier Martial Arts/Grand River CrossFit 06/21/2016 Hang Clean
5-5-5-5-5

Post heaviest load!
 115 lbs
Performed as RX
Darren Madill 06/20/2016 Premier Martial Arts/Grand River CrossFit 06/20/2016 For Time
100 Squats @ 50% of 1 RM
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.

Post time!
LVL1M: 50 reps, light weight
LVL1: 75 reps, 35% of 1RM
LVL2: 40% 1RM
LVL3: RX'd		 6m 51s
Performed as RX
Darren Madill 06/18/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 13-18, 2016 CrossFit Games Open 13.2
10min AMRAP of:
5 Shoulder to Overhead 115/75lbs
10 Deadlifts 115/75lbs
15 Box Jumps 24"/20"

Post Rounds & reps!
Scale as needed.		 5 rounds 0 reps
Workout Scaled
Darren Madill 06/15/2016 Premier Martial Arts/Grand River CrossFit 06/15/2016 For Time:
50 double-unders
Tabata row
50 double-unders

Tabata= 20sec on/10sec off x 8

Post Total time!
Scale as needed.
 5m 42s
Workout Scaled
Darren Madill 06/14/2016 Premier Martial Arts/Grand River CrossFit 06/14/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 125 lbs
Performed as RX
Darren Madill 06/13/2016 Premier Martial Arts/Grand River CrossFit 06/13/2016 4 rounds for time:
6 Bar Facing Burpees
8 Power Snatch 75/45lbs
10 Wall balls 20/14lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 65/25lbs
LVL2: 75/35lbs
LVL3: RX'd		 7m 41s
Performed as RX
Darren Madill 06/09/2016 Premier Martial Arts/Grand River CrossFit 06/09/2016 Run or Row
'3 x 600m
3min Rest between.

Post fastest interval!
Scale as needed.
 2m 11s
Performed as RX
Darren Madill 06/08/2016 Premier Martial Arts/Grand River CrossFit 06/08/2016 For Time
4 rounds
400-meter run or row
20 goblet squats 50/35lbs
rest 2:00

Post total time including breaks!
LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 14m 58s
Performed as RX
Darren Madill 06/07/2016 Premier Martial Arts/Grand River CrossFit 06/07/2016 Thrusters
5-5-3-3-1

Post heaviest load!
 125 lbs
Performed as RX
Darren Madill 06/06/2016 Premier Martial Arts/Grand River CrossFit 06/06/2016 10min AMRAP:
30 Double Unders
5 Hang Power Cleans 95/65lbs
5 Push Press 95/65lbs

Post rounds & reps!
LVL1M: single skips, light weight
LVL1: double skips, 75/45lbs
LVL2: triple skips, 85/55lbs
LVL3: RX'd		 6 rounds 40 reps
Workout Scaled
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