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Athlete Date Sort Location Workout Name Description Results
Darren Madill 03/28/2020 Premier Martial Arts/Grand River CrossFit 03/28/2020 5 rounds for time of:
10 Chair Dips
15 Air Squats
20 Sit-ups

Post time!
Scale as needed.
SuperKids can scale as needed.		 6m 49s
Performed as RX
Darren Madill 03/26/2020 Premier Martial Arts/Grand River CrossFit 03/26/2020 Run and Squat
4 rounds
400m
50 squats

Post time!
Use the track or a running app!
Scale as needed.
SuperKids can scale to 200m and 25 squats.		 11m 07s
Performed as RX
Darren Madill 03/25/2020 Premier Martial Arts/Grand River CrossFit 03/25/2020 Death by Burpee
On the Minute EMOM
Round 1- 3 burpees
Round 2- 4 burpees
Round 3- 5 burpees
Round 4- 6 burpees

Do your burpees then rest remaining time out of the minute. Add 1 burpee per round until unable to complete in the minute.

Post total reps!		 94 reps
Performed as RX
Darren Madill 03/24/2020 Premier Martial Arts/Grand River CrossFit 03/24/2020 Running
3x5min for distance
2min rest between intervals

Post total distance!
Use a running app or the track.

Scale as needed. SuperKids can scale to 2min per round.		 3.41 km
Performed as RX
Darren Madill 03/23/2020 Premier Martial Arts/Grand River CrossFit 03/23/2020 Farmland
15min AMRAP:
15 Hand-release push-ups
18 Bent over Odd object Rows
21 Glute bridge

Post rounds and reps!
Scale as needed.

 9 rounds 38 reps
Performed as RX
Darren Madill 03/20/2020 Premier Martial Arts/Grand River CrossFit 03/20/2020 For time:
1 Push up
1 Squat
2 Push ups
2 Squats
3 Push ups
3 Squats
4 Push ups
4 Squats
.. Until 10 reps of each

2min rest

10 Push ups
10 Squats
9 Push ups
9 Squats
8 Push ups
8 Squats
.Until 1 reps of each completed.

Post time including 2min rest!
 8m 55s
Performed as RX
Darren Madill 03/19/2020 Premier Martial Arts/Grand River CrossFit 03/19/2020 Run
2 rounds
200m
1min rest
400m
1min rest
600m
2min rest

Post time including rest!		 16m 55s
Performed as RX
Darren Madill 03/11/2020 Premier Martial Arts/Grand River CrossFit 03/11/2020 3 rounds for time of:
10 DB Alternating Single arm snatch 50/35lbs
10 Toes to Bar

Post time!
 3m 00s
Workout Scaled
Darren Madill 03/04/2020 Premier Martial Arts/Grand River CrossFit 03/04/2020 5 rounds for Time:
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
Scale as needed.		 7m 33s
Performed as RX
Darren Madill 03/02/2020 Premier Martial Arts/Grand River CrossFit 03/02/2020 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.

 7m 24s
Performed as RX
Darren Madill 02/27/2020 Premier Martial Arts/Grand River CrossFit 02/27/2020 Run or Row
2500m Time Trial

Post time!
 9m 41s
Performed as RX
Darren Madill 02/26/2020 Premier Martial Arts/Grand River CrossFit 02/26/2020 10-8-6-4-2 reps of:
DB Squat Clean 40/25lbs
Sit-ups

Post time!
Scale as needed.		 4m 26s
Performed as RX
Darren Madill 02/25/2020 Premier Martial Arts/Grand River CrossFit 02/25/2020 Power Snatch
3-3-3-3-3-3-3

Post load!
 125 lbs
Performed as RX
Darren Madill 02/21/2020 Premier Martial Arts/Grand River CrossFit 02/21/2020 10min AMRAP of:
3 OHS 65/45lbs
6 Push-ups
9 V-sits

Post rounds & reps!
Scale as needed.		 11 rounds 0 reps
Performed as RX
Darren Madill 02/20/2020 Premier Martial Arts/Grand River CrossFit 02/20/2020 Run or Row
8x200m
1min rest between.

Post fastest interval.
 0m 34s
Performed as RX
Darren Madill 02/19/2020 Premier Martial Arts/Grand River CrossFit 02/19/2020 The Force Awakens
12min AMRAP of:
3 Man Makers 25/15lbs
6 Box Overs 24/20
9 Wall Balls 20/15lbs

Post rounds and reps!
Compare to February 20, 2016
 6 rounds 3 reps
Performed as RX
Darren Madill 02/18/2020 Premier Martial Arts/Grand River CrossFit 02/18/2020 Power Cleans
3-3-3-3-3-3-3

Post load!
 170 lbs
Performed as RX
Darren Madill 02/13/2020 Premier Martial Arts/Grand River CrossFit 02/13/2020 Run or Row
3x1000m
3min rest between.

Post fastest time!
 3m 32s
Performed as RX
Darren Madill 02/12/2020 Premier Martial Arts/Grand River CrossFit 02/12/2020 10-8-6-4-2 reps of:
Hang Power Clean 95/65lbs
Push-ups

Post time!
Scale as needed.
 1m 53s
Performed as RX
Darren Madill 02/11/2020 Premier Martial Arts/Grand River CrossFit 02/11/2020 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
Scale as needed.
 315 lbs
Performed as RX
Darren Madill 02/10/2020 Premier Martial Arts/Grand River CrossFit 02/10/2020 4 rounds for time of:
15 Air Squats
10 KB Swings 50/35lbs
15 V-sits

Post Time.
Scale as needed.		 4m 25s
Performed as RX
Darren Madill 02/08/2020 Premier Martial Arts/Grand River CrossFit 02/08/2020 Rack City
For time:
10 Power Cleans 115/85lbs
50 Air Squats
10 Front Squats 115/85lbs
50 Air Squats
10 Push Jerks 115/85lbs
50 Air Squats

Post time!
Scale as needed.
 6m 45s
Performed as RX
Darren Madill 02/07/2020 Premier Martial Arts/Grand River CrossFit 02/07/2020 5 Rounds
6 Pull-ups
8 DB Snatches (alternating) 50/35lbs
10 Sit-ups

Post time.
Scale as needed.
 5m 57s
Workout Scaled
Darren Madill 02/04/2020 Premier Martial Arts/Grand River CrossFit 02/04/2020 Push Press
5-5-3-3-1

Post heaviest load!
 165 lbs
Performed as RX
Darren Madill 02/01/2020 Premier Martial Arts/Grand River CrossFit 02/01/2020 30min AMRAP:
500m Row
3 rounds of Strict Cindy

1 round of strict Cindy = 5 strict pull-ups, 10 push-ups, and 15 air squats

Post total rounds and reps!
Scale as needed.
 5 rounds 4 reps
Workout Scaled
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