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Athlete Date Sort Location Workout Name Description Results
Darren Madill 07/03/2020 Premier Martial Arts/Grand River CrossFit None 10min AMRAP:
8 Chair Dips
6 Odd Object Ground to Overhead
4 Tuck Jumps

Post rounds & reps!
 12 rounds 5 reps
Performed as RX
Darren Madill 07/02/2020 Premier Martial Arts/Grand River CrossFit 07/02/2020 Run
5kim for time!

or

Bike
10km for time!

Post time!
 23m 35s
Performed as RX
Darren Madill 07/01/2020 Premier Martial Arts/Grand River CrossFit 07/01/2020 12min AMRAP:
4 Odd Object Thrusters
6 V-sits
8 Lunges

Post rounds & reps!
 14 rounds 4 reps
Performed as RX
Darren Madill 06/30/2020 Premier Martial Arts/Grand River CrossFit 06/30/2020 8 rounds for Time:
6 Odd Object Clean & Jerks
8 Sit-ups
10 Push-ups

Post time!
 7m 29s
Performed as RX
Darren Madill 06/29/2020 Premier Martial Arts/Grand River CrossFit 06/29/2020 12min EMOM
8 Air Squats
4 Burpees

Perfect score is 12 rounds.
 12 rounds 0 reps
Performed as RX
Darren Madill 06/23/2020 Premier Martial Arts/Grand River CrossFit 06/23/2020 10 rounds for time
8 Squats
8 Sit-ups
8 Donkey Kicks

Post time!
 7m 48s
Performed as RX
Darren Madill 06/22/2020 Premier Martial Arts/Grand River CrossFit 06/22/2020 14min EMOM
6 Jump Lunges (Alt.)
5 Hollow Rocks
4 V-sits

Perfect score is 14 rounds
Post total rounds completed.
 14 rounds 0 reps
Performed as RX
Darren Madill 06/17/2020 Premier Martial Arts/Grand River CrossFit 06/17/2020 10min AMRAP
10 Lunges (Alt)
10 Air Squats
10 Push-ups
10 Single Leg V-Sits (Alt)

Post rounds & reps!
 8m 15s
Performed as RX
Darren Madill 06/04/2020 Premier Martial Arts/Grand River CrossFit None Run
15 min for distance

Bike
20 min for distance

Post total distance!		 3.30 km
Performed as RX
Darren Madill 05/28/2020 Premier Martial Arts/Grand River CrossFit 05/28/2020 Run
2x8min for Distance
3min Rest between

or

Bike
20min for distance

Post distance.		 3.52 km
Performed as RX
Darren Madill 05/27/2020 Premier Martial Arts/Grand River CrossFit 05/27/2020 As Many Cards as Possible in 15min
Squats
Push-ups
Sit-ups
Odd Object rows

Post total Cards!

Do each exercise in sequence then back to the top. The card drawn is the reps! Suites don't matter.
Face cards as numbered, Kings, Queens and Jacks are 10 reps. Aces are 11.
Jokers equal 10 Burpees
 53 reps
Performed as RX
Darren Madill 05/21/2020 Premier Martial Arts/Grand River CrossFit None Run
3km Time Trial.

or

Bike
15km Time Trial

Post time!		 13m 45s
Performed as RX
Darren Madill 05/18/2020 Premier Martial Arts/Grand River CrossFit 05/18/2020 16 min EMOM
Minute 1 - 15 sit-ups
Minute 2 - 15 leg levers
Minute 3 - 30 mountain climbers
Minute 4 - 45 sec plank
Repeat 4X

Perfect score is 16 rounds.
Submitted by Jeanette T.
 16 rounds 0 reps
Performed as RX
Darren Madill 05/16/2020 Premier Martial Arts/Grand River CrossFit Heidi Heidi
23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 5 rounds 31 reps
Performed as RX
Darren Madill 05/07/2020 Premier Martial Arts/Grand River CrossFit None Run
5km
or
Bike
10km

Post time!
 24m 10s
Performed as RX
Darren Madill 05/06/2020 Premier Martial Arts/Grand River CrossFit 05/06/2020 Tabatas
#1 Squats
1min Rest
#2 Alt. V-Sits
1min Rest
#3 Up down Plank

Post total reps!
Tabata= 8x20sec on/10sec rest. 4min total each Tabata.		 254 reps
Performed as RX
Darren Madill 04/29/2020 Premier Martial Arts/Grand River CrossFit 04/29/2020 For Time
50-40-30-20-10:
Hops/Skips or Double-Unders
Sit-Ups

Post time!		 7m 43s
Performed as RX
Darren Madill 04/22/2020 Premier Martial Arts/Grand River CrossFit 04/22/2020 7 Rounds for Time
10 Alternating Lunges
20 Bicycle Crunches
30 Mountain Climbers

Post time!
Scale as needed.
 6m 43s
Performed as RX
Darren Madill 04/14/2020 Premier Martial Arts/Grand River CrossFit 04/14/2020 Double Down
For Time:
100 Hops, 50 Sit-Ups, 400m Run
80 Hops, 40 Sit-Ups, 400m Run
60 Hops, 30 Sit-Ups, 400m Run
40 Hops, 20 Sit-Ups, 400m Run
20 Hops, 10 Sit-Ups, 400m Run

Post time!
Scale as needed.		 19m 47s
Performed as RX
Darren Madill 04/11/2020 Premier Martial Arts/Grand River CrossFit 04/11/2020 15min Partner AMRAP:
1 person holds plank while other finishes round of:
5 Push-ups
5 Sit-ups
5 Squats

Post total rounds & reps!
Scale as needed.		 27 rounds 0 reps
Performed as RX
Darren Madill 04/07/2020 Premier Martial Arts/Grand River CrossFit 04/07/2020 Get Outside
5 rounds for Distance
2min Run
1min Walking lunges

Post total distance!
Scale as needed.

Measure distance with phone add or GPS.		 2.51 km
Performed as RX
Darren Madill 04/06/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 498 reps
Performed as RX
Darren Madill 04/02/2020 Premier Martial Arts/Grand River CrossFit 04/02/2020 Run
5km

Post time!
Scale as needed.		 23m 21s
Performed as RX
Darren Madill 04/01/2020 Premier Martial Arts/Grand River CrossFit 04/01/2020 32-Pack
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks

*A tabata is 4 Minutes :20 Seconds of work, :10 Seconds of rest. Youll complete 8 rounds of each movement before moving on.
Score is total numbers of Glute bridges and Flutter kicks added together.		 350 reps
Performed as RX
Darren Madill 03/31/2020 Premier Martial Arts/Grand River CrossFit 03/31/2020 Tic Tac Go
AMRAP 20:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round

Post total reps of squats!
Scale as needed. SuperKids scale to 12min and 200m.		 280 reps
Performed as RX
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