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Athlete Date Sort Location Workout Name Description Results
Darren Madill 06/01/2016 Premier Martial Arts/Grand River CrossFit 06/01/2016 4 Rounds for time:
15 Sumo-Deadlift Highpulls 75lbs/55lbs
400m Run/row

Post time!
LVL1M: 2 rounds, light weight, 200m
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: Rx'd
 11m 10s
Workout Scaled
Darren Madill 05/30/2016 Premier Martial Arts/Grand River CrossFit 05/30/2016 12min AMRAP
15 Calorie Row
10 Box Jumps 24/20
5 Toes to Bar

Post rounds and reps!
LVL1M: 6min, step ups,HKR
LVL1: 10min, step ups, HKR
LVL2: K2C
LVL3: RX'd
 5 rounds 23 reps
Workout Scaled
Darren Madill 05/26/2016 Premier Martial Arts/Grand River CrossFit 05/26/2016 For Time
400-meter run or row
100 sit-ups
100 air squats
400-meter run or row

Post time!
Scale as needed.
 11m 48s
Performed as RX
Darren Madill 05/20/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 16-20, 2016 For time
Use same bar load throughout
25 Sumo deadlift high pull 75/55lbs
Run or row 400m
25 Power snatch
Run or row 400m
25 Power clean
Run or row 400m
25 Deadlifts

Post time!
LVL1M: 12reps, light weight, 200m runs or rows
LVL1: 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd
Compare to May 20th, 2015		 12m 14s
Workout Scaled
Darren Madill 05/18/2016 Premier Martial Arts/Grand River CrossFit 05/18/2016 As Many Reps as Possible in 10min:
2 Burpee
4 Calorie Row
3 Burpees
6 Calorie Row
4 Burpees
8 Calorie Row.
Add 1 burpee each round, double calories each round.

Post total reps & calories added together.		 115 reps
Performed as RX
Darren Madill 05/14/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 9-14, 2016 Christine
3 rounds
Row 500m
12 Deadlifts BW
21 Box jump 24/20

Post time!
Scale as needed.
 13m 23s
Workout Scaled
Darren Madill 05/12/2016 Premier Martial Arts/Grand River CrossFit 05/12/2016 3x 800m Run or Row
3min Rest between

Post total time including breaks!
 15m 03s
Performed as RX
Darren Madill 05/11/2016 Premier Martial Arts/Grand River CrossFit 05/11/2016 For Time
Buy in: 100 Double Unders
3 rounds of:
10 Push-ups
10 Sit-ups
10 Squats
Cash out: 20 deadlifts @225/155lbs

LVL1M: Single skips, 2 rounds, light weight
LVL1: Double skips, 155/115lbs
LVL2: Triple skips,205/135lbs
LVL3: RX'd		 6m 13s
Workout Scaled
Darren Madill 05/09/2016 Premier Martial Arts/Grand River CrossFit 05/09/2016 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 V-sits
20 Kettle Bell Swings 50lbs/35lbs

Post time!
LVL1M: light weight
LVL1: 15/8lbs, KBS 40/25lbs
LVL2: 20/12lbs, KBS 45/30lbs
LVL3: RX'd
 6m 20s
Workout Scaled
Darren Madill 04/25/2016 Premier Martial Arts/Grand River CrossFit 04/25/2016 Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time!
Scale as needed.		 10m 03s
Workout Scaled
Darren Madill 04/22/2016 Premier Martial Arts/Grand River CrossFit 04/22/2016 4 rounds for time:
8 Box Jumps 24"/28"
5 Deadlifts 185/155lbs
3 Burpees

Post time!
LVL1M: 20/16", light weight
LVL1: 20"/16", 135/105lbs
LVL2: 155/135lbs, 24/20"
LVL3: RX'd		 3m 59s
Workout Scaled
Darren Madill 04/21/2016 Premier Martial Arts/Grand River CrossFit 04/21/2016 3 rounds
Rest 3 minutes between rounds, total reps and calories = score
1 minute Row (calories)
1 minute Thrusters 65/45lbs

Post score!
Scale as needed.
 104 reps
Workout Scaled
Darren Madill 04/14/2016 Premier Martial Arts/Grand River CrossFit 04/14/2016 4x400m Run or Row
2min Between

Post Fastest interval!
 1m 04s
Performed as RX
Darren Madill 04/11/2016 Premier Martial Arts/Grand River CrossFit 04/11/2016 10min AMRAP:
8 Kettlebell swings 50/35lbs
10 Walking Lunges
12 Push-ups

Post Rounds & Reps!
LVL1M: 5min, light weight, mod push-ups
LVL1: 8min, 40/25lbs mod push-ups
LVL2: 45/30lbs
LVL3: RX'd		 6 rounds 18 reps
Workout Scaled
Darren Madill 04/09/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 4-9, 2016 Buy In: 15 deadlifts 185/135lbs
Followed by: 3 rounds of:
400m Run or Row
8 Box Jumps 24/20
16 Sit-ups
Cash Out: 15 deadlifts 185/135lbs

Post time!
LVL1M: 1 round, light weight, step ups 20"/16"
LVL1: 2 rounds, 135/95lbs, 20"/16"
LVL2: 155/115lbs
LVL3: RX'd		 10m 55s
Workout Scaled
Darren Madill 04/07/2016 Premier Martial Arts/Grand River CrossFit 04/07/2016 6x200m Run or Row
1:00 rest between intervals

Post fastest interval!
 0m 26s
Performed as RX
Darren Madill 04/05/2016 Premier Martial Arts/Grand River CrossFit 04/05/2016 Sumo-deadlifts
3-3-3-3-3-3-3

Post heaviest load!
 175 lbs
Performed as RX
Darren Madill 03/30/2016 Premier Martial Arts/Grand River CrossFit 03/30/2016 For Time
400m Run or Row
30 Deadlifts 115/85lbs
400m Run or Row
20 Power Cleans 115/85lbs
400m Run or Row
10 Push Jerks 115/85lbs

Post time!
LVL1M: 200m run or row, light weight,
LVL1: 85/65lbs
LVL2: 95/75lbs
LVL3: RX'd
 9m 21s
Workout Scaled
Darren Madill 03/29/2016 Premier Martial Arts/Grand River CrossFit 03/29/2016 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
lbs
Performed as RX
Darren Madill 03/28/2016 Premier Martial Arts/Grand River CrossFit 03/28/2016 12min AMRAP
10 KB Swings 50/35lbs
10 Pull-ups
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 8 rounds 5 reps
Workout Scaled
Darren Madill 03/24/2016 Premier Martial Arts/Grand River CrossFit 03/24/2016 3x800m Run or Row
3min Between intervals

Post fastest time!
 2m 20s
Performed as RX
Darren Madill 03/19/2016 Premier Martial Arts/Grand River CrossFit Prize WOD March 14-19, 2015 Grace
30 Clean & Jerk 135/95lbs

Post Time!
Scale as needed!		 3m 58s
Workout Scaled
Darren Madill 03/16/2016 Premier Martial Arts/Grand River CrossFit 03/16/2016 10min EMOM
3 Back Squat 185/135lbs
5 Push Ups

Post total rounds. 10 is perfect score!
Scale as needed.

 10 rounds 0 reps
Workout Scaled
Darren Madill 03/09/2016 Premier Martial Arts/Grand River CrossFit 03/09/2016 8min AMRAP:
12 OH Walking Lunges 45/25lbs
5 Squat Tuck Jumps
12 Push-ups

Post rounds and reps!

LVL1: 4min, light weight
LVL1: 6min, 25/10lbs
LVL2: 35/15lbs
LVL3: Rx'd		 4 rounds 4 reps
Performed as RX
Darren Madill 03/08/2016 Premier Martial Arts/Grand River CrossFit 03/08/2016 Floor Press
2-2-2-2-2-2-2-2-2-2

Post heaviest load!		 145 lbs
Performed as RX
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