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Athlete Date Sort Location Workout Name Description Results
Darren Madill 02/12/2021 Premier Martial Arts/Grand River CrossFit None 20 minute AMRAP

20 Mountain climbers (10/leg)
20 Jumping jacks
20 High knees (10/side)
20 Bicycle crunches (10/side)

30 POINTS
 16 rounds 65 reps
Performed as RX
Darren Madill 02/11/2021 Premier Martial Arts/Grand River CrossFit None Stay Still

10 rounds of:

15-second V-Sit hold

30-second plank

Post total time including the transition time between each exercise.

20 POINTS
 10m 18s
Performed as RX
Darren Madill 02/10/2021 Premier Martial Arts/Grand River CrossFit None 3 rounds for time:

60-second wall sit

25 air squats

20 alternating lunges

20 Speed skaters

Post time:

30 POINTS		 7m 39s
Performed as RX
Darren Madill 02/09/2021 Premier Martial Arts/Grand River CrossFit None Heart-Rate Racer

5 rounds of:

40 mountain climbers (20/leg)
20 Jumping jacks
10 Tuck jumps
5 Burpees

Post time!

30 POINTS
 10m 10s
Performed as RX
Darren Madill 02/06/2021 Premier Martial Arts/Grand River CrossFit None 10:00 AMRAP

4 Push-ups
8 Triceps Dips
12 Mason Twists (6/side)

20 POINTS

Post rounds and reps		 12 rounds 4 reps
Performed as RX
Darren Madill 02/05/2021 Premier Martial Arts/Grand River CrossFit None 525

For time:

100 80 60 40 20 Skips
50 40 30 20 10 Air Squats
25 20 15 10 5 V-Sits

40 POINTS		 9m 12s
Performed as RX
Darren Madill 02/01/2021 Premier Martial Arts/Grand River CrossFit None Jens Making the Boys Mad
contributed by Jen P.

30 POINTS

12:00 EMOM
1st minute 45 second plank
2nd minute 5 Odd object Ground to Overhead and 10 Weighted walking lunges
 12 rounds 0 reps
Performed as RX
Darren Madill 01/29/2021 Premier Martial Arts/Grand River CrossFit None "Lucky 7s"
contributed by Jeanette T.

40 POINTS

7 rounds for time

7 air squats
7 sit-ups
7 push-ups
7 step-ups
7 triceps dips
7 burpees
7 leg levers
 14m 37s
Performed as RX
Darren Madill 01/28/2021 Premier Martial Arts/Grand River CrossFit None "The 100 Point Workout"
contributed by Kathy G.

40 POINTS

Buy in: 1:00 plank
100 squats
100 sit-ups
100 alternating lunges
100 single skips
Cash out: 1:00 plank 		14m 24s
Performed as RX
Darren Madill 01/27/2021 Premier Martial Arts/Grand River CrossFit None Housebound
contributed by Fiona A.

40 POINTS

5 rounds for time of:

10 weighted sit ups with odd object
20 pushups
30 air squats
40 step ups
 17m 48s
Performed as RX
Darren Madill 01/26/2021 Premier Martial Arts/Grand River CrossFit None Dog Interference
contributed by Amy D.

20 POINTS

4 rounds for time:

10 tricep/chair dips
15 glute bridges
20 alternating lunges
25 calf raises
 7m 47s
Performed as RX
Darren Madill 01/25/2021 Premier Martial Arts/Grand River CrossFit None Anger Management - Lockdown Style
contributed by Sheryl F.

20 POINTS

No reps to count, just let it all out.

This was a heavy bag tabata workout, but could be done shadow boxing style.

Tabata 1 - upper body/punches
Tabata 2 - lower body/kicks
Tabata 3 - upper and lower body

Tabata = 8 rounds, 20 seconds work, 10 seconds rest.

1 min rest between tabatas.
 1 reps
Performed as RX
Darren Madill 01/23/2021 Premier Martial Arts/Grand River CrossFit None 40 POINTS

15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!

Compare to May 1, 2020		 10 rounds 1 reps
Performed as RX
Darren Madill 01/21/2021 Premier Martial Arts/Grand River CrossFit None Run 5K

80 POINTS

Post time!		 23m 52s
Performed as RX
Darren Madill 01/20/2021 Premier Martial Arts/Grand River CrossFit None 30 POINTS

10min AMRAP:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Sit-ups

Post rounds & reps!

Compare to May 13, 2020
 9 rounds 8 reps
Performed as RX
Darren Madill 01/19/2021 Premier Martial Arts/Grand River CrossFit None Sk8ters Gonna Plank - 50 POINTS

5 Rounds for time:
60 Speed skaters (30/side)
20 Air Squats
2:00 Plank

Post time
 16m 58s
Performed as RX
Darren Madill 01/15/2021 Premier Martial Arts/Grand River CrossFit 01/15/2021 Tabatas! - 40 POINTS
8 Rounds of 20 seconds work/10 seconds rest. There is a 1:00 rest between each tabata.

Tabata 1 Squats
Tabata 2 Sit-ups
Tabata 3 Push-ups
Tabata 4 Alternating V-Sits

Score is total reps
 354 reps
Performed as RX
Darren Madill 01/14/2021 Premier Martial Arts/Grand River CrossFit 01/14/2021 Hannah Banana Compare to April 24, 2020
20 POINTS
15min AMRAP:
10 Flutter Kicks
20 Odd-Object Ground-to-Overhead
30 Hops or single skips

Post rounds & reps!
 10 rounds 12 reps
Performed as RX
Darren Madill 01/13/2021 Premier Martial Arts/Grand River CrossFit 01/13/2021 Run 4K - 70 POINTS

Post time!		 18m 52s
Performed as RX
Darren Madill 01/11/2021 Premier Martial Arts/Grand River CrossFit 01/11/2021 Marguerita- 40 POINTS
50 Rounds for time:
1 Burpee
1Push-up
1 Jumping Jack
1 Hand Stand

Post time!
 21m 41s
Workout Scaled
Darren Madill 01/08/2021 Premier Martial Arts/Grand River CrossFit None 20 POINTS
For Time:
Buy-In 30 Jump Squats
Followed by 4 rounds of:
15 Sit-ups
15 V-Sits
30 Bicycle Crunches
45 Second plank
Cash Out 30 Jump Squats

Post time!
 12m 08s
Performed as RX
Darren Madill 01/07/2021 Premier Martial Arts/Grand River CrossFit 01/07/2021 Chipper - 20 POINTS
For Time:
50 Air Squats
10 Burpees
50 Sit-ups
10 Burpees
50 Lunges
10 Burpees
50 Jumping Jacks
10 Burpees

Post time!
 8m 38s
Performed as RX
Darren Madill 01/06/2021 Premier Martial Arts/Grand River CrossFit None Lockdown - 30 POINTS
For time:
10-9-8-7-6-5-4-3-2-1 Push Ups
20-18-16-14-12-10-8-6-4-2 V-Sits
30-27-24-21-18-15-12-9-6-3 Air Squats

Post time!		 11m 44s
Performed as RX
Darren Madill 01/04/2021 Premier Martial Arts/Grand River CrossFit 01/04/2021 Monday January 4
Run 3K - 60 POINTS

Post time
 13m 51s
Performed as RX
Darren Madill 01/02/2021 Premier Martial Arts/Grand River CrossFit None Saturday January 2
Super Legs 30 POINTS
5 Rounds for time:
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Jump Squats

Post time!		 14m 48s
Performed as RX
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