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Athlete Date Sort Location Workout Name Description Results
Darren Madill 01/13/2016 Premier Martial Arts/Grand River CrossFit 01/13/2016 5 rounds for time:
10 HR push-ups
10 Toes to Bar
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, hang knee raise, 20"/16"
LVL1: 4 rounds, hang knee raise, 20"16"
LVL2: Knees to chest,
LVL3: Rx'd must do Box Jumps		 7m 23s
Workout Scaled
Darren Madill 01/11/2016 Premier Martial Arts/Grand River CrossFit 01/11/2016 For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs

Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
 361 reps
Workout Scaled
Darren Madill 12/30/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 28-30, 2016 For Time:
1000m Row
20 Deadlifts 135/95lbs
500m Row
10 Deadlifts
250m Row

Post time!
LVL1M: 1/2 Distance, light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 9m 11s
Workout Scaled
Darren Madill 12/29/2015 Premier Martial Arts/Grand River CrossFit 12/29/2015 Dynamic Effort: EMOM 10min

Complete 2 Squat Cleans @ 70% of 1RM

Post load!
 95 lbs
Performed as RX
Darren Madill 12/22/2015 Premier Martial Arts/Grand River CrossFit 12/22/2015 Thrusters
3-3-3-3-3-3-3

Post heaviest load!
 0m 01s
Performed as RX
Darren Madill 12/21/2015 Premier Martial Arts/Grand River CrossFit 12/21/2015 3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. Step-Ups 20"
30 sec between each exercise.

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips/divide by 2 for score
LVL2: triple skips/divide by 3 for score
LVL3: RX'd		 232 reps
Workout Scaled
Darren Madill 12/19/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 14-19, 2015 The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs

Post time!		 15m 57s
Workout Scaled
Darren Madill 12/16/2015 Premier Martial Arts/Grand River CrossFit 12/16/2015 2x6min AMRAPS:
2min Break Between
6 HPC 95/65lbs
12 V-ups
18 Double Unders

Post total rounds & reps!
LVL1M: 1 AMRAP, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 6 rounds 50 reps
Workout Scaled
Darren Madill 12/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 7-12, 2015 Cindy
20min AMRAP of
5 Pull-ups
10 Push-ups
15 Squats

Post total rounds and Reps!
Scale as needed.
 13 rounds 18 reps
Workout Scaled
Darren Madill 12/08/2015 Premier Martial Arts/Grand River CrossFit 12/08/2015 Hang Power Snatch
5-5-5-5-5

Post heaviest load!
 75 lbs
Performed as RX
Darren Madill 12/04/2015 Premier Martial Arts/Grand River CrossFit 12/04/2015 10-9-8-7-6-5-4-3-2-1 reps of:
Push-ups
Sit-ups

Post time!
Scale as needed.
 5m 43s
Performed as RX
Darren Madill 12/02/2015 Premier Martial Arts/Grand River CrossFit 12/02/2015 5 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: 3 rounds, light weight, hang knee, 20"/16"
LVL1: 4 rounds, 40/25lbs, Hang knee20"/16"
LVL2: 45/30lbs, hang knee or Knees to chest,
LVL3: RX'd must do box jumps!
 7m 39s
Workout Scaled
Darren Madill 12/01/2015 Premier Martial Arts/Grand River CrossFit 12/01/2015 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 85 lbs
Performed as RX
Darren Madill 11/30/2015 Premier Martial Arts/Grand River CrossFit 11/30/2015 As many Burpees over Parallette
for 5min

Scale as needed.		 39 reps
Performed as RX
Darren Madill 11/30/2015 Premier Martial Arts/Grand River CrossFit 11/30/2015 As many Burpees over Parallette
for 5min

Scale as needed.		 39 reps
Performed as RX
Darren Madill 11/28/2015 Premier Martial Arts/Grand River CrossFit Fight Gone Bad For Our Hospital Three rounds of:
Wall-ball, 20/15lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump, 20" box
Push-press, 75/55lbs
Row (Calories)

1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.		 244 reps
Workout Scaled
Darren Madill 11/26/2015 Premier Martial Arts/Grand River CrossFit 11/26/2015 6x250m Row
45sec rest between.

Post fastest interval.
 0m 49s
Performed as RX
Darren Madill 11/24/2015 Premier Martial Arts/Grand River CrossFit 11/24/2015 Back Squat
3-3-3-3-3-3-3

Post heaviest load.
 150 lbs
Performed as RX
Darren Madill 11/23/2015 Premier Martial Arts/Grand River CrossFit 11/23/2015 10min AMRAP:
5 Push Press @65%BW
7 Pull-ups
9 Sit-ups

Post total rounds and reps!
LVL1M: 5min, light weight, mod. pull-ups
LVL1: 8min, 50%BW, mod. pull-ups
LVL2: Mod. pull-ups 55%
LVL3: RX'd
 8 rounds 16 reps
Workout Scaled
Darren Madill 11/21/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 16-21, 2015 Fight Gone Bad Warm-up
1min on Each for total reps. 1min break between
Wall Balls 20/15lbs
SDHP 75/55lbs
Box Jumps 24/20
Push Press 75/55lbs
Row for Calories

Post total reps and calories added together.		 110 reps
Workout Scaled
Darren Madill 11/19/2015 Premier Martial Arts/Grand River CrossFit 11/19/2015 For Time:
500m Row
50 Squats
500m Row
40 Sit-ups
500m Row
30 Push-ups

Post time!
 11m 09s
Performed as RX
Darren Madill 11/17/2015 Premier Martial Arts/Grand River CrossFit 11/16/2015 3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 8m 11s
Workout Scaled
Darren Madill 11/14/2015 Premier Martial Arts/Grand River CrossFit 11/14/2015 For Time
25 Wall ball 20/15lbs
25 Push-ups
25 Sumo deadlift high pull 75/55lbs
Row 1000m

Post time!
Scale as needed.
 9m 20s
Workout Scaled
Darren Madill 11/11/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 9-14, 2015 Rene
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Post time!
Scale as needed.		 17m 54s
Workout Scaled
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