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Athlete Date Sort Location Workout Name Description Results
Darren Madill 06/13/2019 Premier Martial Arts/Grand River CrossFit 06/13/2019 Run or Row
3x1000m (1km)
3min rest between

Post total time including rests!
 17m 34s
Performed as RX
Darren Madill 06/06/2019 Premier Martial Arts/Grand River CrossFit 06/06/2019 Run or Row
4x800m
3min rest between.

Post fastest interval.
 2m 53s
Performed as RX
Darren Madill 06/03/2019 Premier Martial Arts/Grand River CrossFit 06/03/2019 4 rounds for time:
400m Run/Row
2 rounds of Strict Cindy*

Post time!
*5 strict pull-ups, 10 push-ups, 15 squats

Scale as needed.
 13m 26s
Workout Scaled
Darren Madill 06/01/2019 Premier Martial Arts/Grand River CrossFit 06/01/2019 For Time
100 Squats @ 75% BW
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.

Post time!
Scale as needed.		 10m 42s
Performed as RX
Darren Madill 05/31/2019 Premier Martial Arts/Grand River CrossFit 05/31/2019 10min AMRAP:
10 KB Swings 50/35lbs
8 Push ups
6 Box Jumps 24/20

Post time!
Scale as needed.
 9 rounds 2 reps
Performed as RX
Darren Madill 05/29/2019 Premier Martial Arts/Grand River CrossFit 05/29/2019 2x 6min AMRAP - 2min Rest between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
Compare to May 23, 2017
 220 reps
Performed as RX
Darren Madill 05/27/2019 Premier Martial Arts/Grand River CrossFit 05/27/2019 For Time:
20 Curtis Press 95/65lbs
1 Curtis Press= 1 Hang clean +
Right leg lunge + Left Leg Lunge + Push Press

Post time!
Scale as needed.
 6m 11s
Workout Scaled
Darren Madill 05/21/2019 Premier Martial Arts/Grand River CrossFit 05/21/2019 EMOM 10min
3 Power Cleans 115/85lbs
10 Air Squats

Post rounds. 10 is perfect score.
 10 rounds 0 reps
Performed as RX
Darren Madill 05/15/2019 Premier Martial Arts/Grand River CrossFit 05/15/2019 Tabata Bottom to Bottom Squats
8x20sec on/10sec of Squats followed by:
1 mile Run or Row 1600m.

Post total time
 10m 49s
Performed as RX
Darren Madill 05/13/2019 Premier Martial Arts/Grand River CrossFit 05/13/2019 5 Rounds:
30 Double Unders
5 Power Cleans (115/85lbs)
7 Push-ups

Post time!
 4m 17s
Workout Scaled
Darren Madill 04/29/2019 Premier Martial Arts/Grand River CrossFit 04/29/2019 6 rounds for time
5 Hang power cleans 95/65lbs
5 V-sits
5 Box Jumps 24"/20"

Post time!
Scale as needed.		 3m 55s
Performed as RX
Darren Madill 04/16/2019 Premier Martial Arts/Grand River CrossFit 04/16/2019 Hang Power Clean
10-10-5-5-4-3-2-1
5 Push-ups between each set.

Post heaviest load!
 165 lbs
Performed as RX
Darren Madill 04/15/2019 Premier Martial Arts/Grand River CrossFit 04/15/2019 4 rounds for time:
5 Toes to Bar
10 Box Jumps
15 Wall-balls 20/15

Post time!
Scale as needed.		 6m 56s
Workout Scaled
Darren Madill 04/08/2019 Premier Martial Arts/Grand River CrossFit 04/08/2019 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Push-ups

Post Time!
 5m 55s
Performed as RX
Darren Madill 03/26/2019 Premier Martial Arts/Grand River CrossFit 03/26/2019 Deadlift
2-2-2-2-2-2-2-2
2x10@60% of 2 rep.

Post load!
 335 lbs
Performed as RX
Darren Madill 03/25/2019 Premier Martial Arts/Grand River CrossFit 03/25/2019 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.		 8m 45s
Performed as RX
Darren Madill 03/23/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 CrossFit Intramural Points Workout

For max reps
Back-squat choose weight
Rest 3 minutes
Push-press choose weight
Rest 3 minutes
Deadlift choose weight

3min Time Cap for each exercise.
Post total load divided by bodyweight = Points.		 97 reps
Performed as RX
Darren Madill 03/22/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.5 19.5 Our Version
For Time:
33-27-21-15-9 reps of
Thrusters 65/45lbs
Pull-ups (chin over bar)

Post reps completed in 20min Time cap!
 210 reps
Workout Scaled
Darren Madill 03/16/2019 Premier Martial Arts/Grand River CrossFit 03/16/2019 CrossFit Open Intramural Points Workout
10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

Posts total reps!

 362 reps
Performed as RX
Darren Madill 03/15/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.4 CrossFit Open 19.4 Our Version
3 rounds
10 Snatches 65/45lbs
12 Bar Facing burpees
3min Rest
3 rounds
10 Chin over bar pull-ups
12 Bar facing burpees

12min Time cap including 3min rest.
Post total reps!		 114 reps
Workout Scaled
Darren Madill 03/09/2019 Premier Martial Arts/Grand River CrossFit 03/09/2019 6min Time Cap of:
25 Air Squats
25 Push-up
25 Sit-ups
With time left Max rep wall balls 20/14lbs

Post total reps! Total reps are your points.
Scale as needed.
This is a CrossFit Open Intramural points workout!		 130 reps
Performed as RX
Darren Madill 03/08/2019 Premier Martial Arts/Grand River CrossFit 19.3 CrossFit Open-Our Version 200ft DB Front Rack Lunges 50/35lbs
50 DB Step Ups 24/20"
50 Elevated Strict Handstand Push-ups
200ft Bear Crawl

Post total reps!


 113 reps
Workout Scaled
Darren Madill 03/04/2019 Premier Martial Arts/Grand River CrossFit 03/04/2019 6 rounds of:
20 sec Push-ups
10 second rest
20 sec Double Unders
10 second rest
20 sec Back Squat @ 70% BW
10 second rest

Total reps added together equals score
Scale as needed.		 462 reps
Workout Scaled
Darren Madill 03/02/2019 Premier Martial Arts/Grand River CrossFit 03/02/2019 Open Intramural Points Workout

Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight

15min Time Cap.
Post in reps=Total Volume divided by body weight.
This equals your points.

Scale as needed		 59 reps
Workout Scaled
Darren Madill 03/01/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 343 reps
Workout Scaled
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