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Athlete Date Sort Location Workout Name Description Results
Darren Madill 01/30/2020 Premier Martial Arts/Grand River CrossFit 01/30/2020 Run or Row
3000m (3km)Time Trial

Post time!		 12m 23s
Performed as RX
Darren Madill 01/29/2020 Premier Martial Arts/Grand River CrossFit 01/29/2020 8min Timecap
1 Power Clean 135/95lbs
1 Burpee

Add 1 rep per round.
Post total reps!
Scale as needed.		 65 reps
Performed as RX
Darren Madill 01/28/2020 Premier Martial Arts/Grand River CrossFit 01/28/2020 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 180 lbs
Performed as RX
Darren Madill 01/27/2020 Premier Martial Arts/Grand River CrossFit 01/27/2020 15min AMRAP of:
3 Toes to bar
5 Wall Balls 20/14lbs
7 Sit-ups

Post rounds and reps!
Scale as needed.		 19 rounds 5 reps
Workout Scaled
Darren Madill 01/09/2020 Premier Martial Arts/Grand River CrossFit 01/09/2020 Run or Row
6x200m
1min Rest between.

Post fastest interval.
Scale as needed.
 0m 34s
Performed as RX
Darren Madill 12/28/2019 Premier Martial Arts/Grand River CrossFit 12/28/2019 CrossFit Open 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots 20/14lbs
19-cal. row

post total reps!
Scale as needed.
 243 reps
Performed as RX
Darren Madill 12/27/2019 Premier Martial Arts/Grand River CrossFit 12/27/2019 For Time:
5 rounds of:
8 KB Swings 50/35
10 Push-ups
12 Air Squats

Post time!
Scale as needed.		 3m 57s
Performed as RX
Darren Madill 12/18/2019 Premier Martial Arts/Grand River CrossFit 12/18/2019 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 V-Sits

Post time!
Scale as needed.
 6m 58s
Performed as RX
Darren Madill 12/12/2019 Premier Martial Arts/Grand River CrossFit 12/12/2019 Run or Row
4 rounds for time
400m run or row
15 push-ups

Post time!
 8m 43s
Performed as RX
Darren Madill 12/11/2019 Premier Martial Arts/Grand River CrossFit 12/11/2019 Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

Post time! Put weight used in notes.
Scale as needed.
 9m 18s
Performed as RX
Darren Madill 12/10/2019 Premier Martial Arts/Grand River CrossFit 12/10/2019 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!

 135 lbs
Performed as RX
Darren Madill 12/09/2019 Premier Martial Arts/Grand River CrossFit 12/09/2019 4 rounds for Time
6 SA DB Thrusters 50/35lbs
10 Mountain Climbers
10 Sit-ups

Post time!
Scale as needed.		 3m 58s
Performed as RX
Darren Madill 12/02/2019 Premier Martial Arts/Grand River CrossFit 12/02/2019 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed
Compare to Dec. 5, 2018
 118 reps
Workout Scaled
Darren Madill 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 362 reps
Performed as RX
Darren Madill 11/21/2019 Premier Martial Arts/Grand River CrossFit 11/21/2019 Run or Row
6x3min
90sec rest between.

Post total distance in meters!

 4,611 m
Performed as RX
Darren Madill 11/19/2019 Premier Martial Arts/Grand River CrossFit 11/19/2019 Floor Press
5-5-5-5-5

Post heaviest load!
 150 lbs
Performed as RX
Darren Madill 11/18/2019 Premier Martial Arts/Grand River CrossFit 11/18/2019 Ascending Ladder in 8min
2 Wall Balls 20/14lbs
2 KB Swings 50/35lbs
2 Sit-ups

Add 2 reps each round. Post total reps added together.
Scale as needed.		 175 reps
Performed as RX
Darren Madill 11/04/2019 Premier Martial Arts/Grand River CrossFit 11/04/2019 For Time:
21 Push ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20"
21 V-sits

Post time!
Scale as needed.

 3m 43s
Performed as RX
Darren Madill 10/23/2019 Premier Martial Arts/Grand River CrossFit 10/23/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 7m 06s
Performed as RX
Darren Madill 10/19/2019 Premier Martial Arts/Grand River CrossFit 10/19/2019 4 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Row for Calories
1 Minute Rest

Post total reps/calories!
Scale as needed.
 201 reps
Performed as RX
Darren Madill 10/15/2019 Premier Martial Arts/Grand River CrossFit 10/15/2019 Escalating Density Training
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"

Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.

Post total reps!		 128 reps
Performed as RX
Darren Madill 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/09/2019 5 rounds for time
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders

Post time!
Scale as needed.		 8m 23s
Workout Scaled
Darren Madill 10/08/2019 Premier Martial Arts/Grand River CrossFit 10/08/2019 Box Squats
5-5-5-5-5

Post load!
 165 lbs
Performed as RX
Darren Madill 10/04/2019 Premier Martial Arts/Grand River CrossFit 10/04/2019 For Time:
1K Row
Directly into:
6 Rounds:
3 Power Cleans 135/95lbs
6 Push-ups
9 Air Squats

Post time!
Scale as needed.
 8m 14s
Performed as RX
Darren Madill 10/02/2019 Premier Martial Arts/Grand River CrossFit 10/02/2019 12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs

Post rounds & reps!
Scale as needed.
Compare to October 1, 2018
 7 rounds 0 reps
Workout Scaled
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