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Athlete Date Sort Location Workout Name Description Results
Greg Segui 01/29/2019 Premier Martial Arts/Grand River CrossFit 01/29/2019 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Greg Segui 01/28/2019 Premier Martial Arts/Grand River CrossFit 01/28/2019 5 rounds for time:
6 Power Cleans 95/65lbs
5 Toes to Bar
4 Push Jerk 95/65lbs

Post time!
Scale as needed.
 4m 34s
Performed as RX
Greg Segui 01/26/2019 Premier Martial Arts/Grand River CrossFit 01/26/2019 2-player WOD
Complete as many rounds as possible in 20 minutes of
Row 150m
10 Box overs (20")
10 Hand-release push-ups

Each partner completes round before next person goes.
Post rounds and reps!
 14 rounds 1 reps
Performed as RX
Greg Segui 01/23/2019 Premier Martial Arts/Grand River CrossFit 01/23/2019 Belly Flop

30 Box Jumps (24/20)
30 Power Cleans (95/65)
30 Pull-ups
30 Front Squats (95/65)
30 Lateral Barbell Burpees
30 Push Jerks (95/65)

Post time!
Scale as needed.		 13m 52s
Performed as RX
Greg Segui 01/21/2019 Premier Martial Arts/Grand River CrossFit 01/21/2019 Joker
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)

Post time!
Scale as needed.		 7m 23s
Performed as RX
Greg Segui 01/19/2019 Premier Martial Arts/Grand River CrossFit 01/19/2019 Indiana Jones
Complete 5 rounds in 12 minutes or the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups

*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.
Compare to Jan 9, 2016
 8m 53s
Performed as RX
Greg Segui 01/16/2019 Premier Martial Arts/Grand River CrossFit 01/16/2019 10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20

Post rounds & reps
Scale as needed.
 8 rounds 17 reps
Performed as RX
Greg Segui 01/14/2019 Premier Martial Arts/Grand River CrossFit 01/14/2019 21-15-9
Hang DB Cleans 35/20lbs
Hand release push-ups

Post time!
Scale as needed.		 2m 36s
Performed as RX
Greg Segui 01/12/2019 Premier Martial Arts/Grand River CrossFit 01/12/2019 Jump Start
60 Double Unders
30 DB Snatches 50/35lbs
60 Double Unders
30/25 cal Row
60 Double Unders
30 V-sits

Post time!
Scale as needed.		 6m 14s
Performed as RX
Greg Segui 01/07/2019 Premier Martial Arts/Grand River CrossFit 01/07/2019 21-15-9 reps for time
Sumo-deadlift Highpull 75/55lbs
Box Jumps 24/20

Post time!
Scale as needed.		 4m 19s
Performed as RX
Greg Segui 01/05/2019 Premier Martial Arts/Grand River CrossFit 01/05/2019 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
6 Deadlifts @ BW 2nd minute
Workout finished at 100 calories

Post time!
Compare to Jan 22, 2018
 10m 48s
Performed as RX
Greg Segui 01/03/2019 Premier Martial Arts/Grand River CrossFit 01/03/2019 2x Tabata Calorie Row
1min Rest between tabatas

Post total Calories.
 113 reps
Performed as RX
Greg Segui 01/02/2019 Premier Martial Arts/Grand River CrossFit 01/02/2019 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
Scale as needed.		 8 rounds 7 reps
Performed as RX
Greg Segui 12/29/2018 Premier Martial Arts/Grand River CrossFit None For Time:
5 rope climbs
15 cal row
4 rope climbs
15 cal row
3 rope climbs
15 cal row
2 rope climbs
15 cal row
1 rope climb
15 cal row

Post time!		 12m 14s
Performed as RX
Greg Segui 12/28/2018 Premier Martial Arts/Grand River CrossFit 12/28/2018 3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. Step-Ups 20"/16 35/20lbs
30 sec between each exercise.

Post total reps added together.
Scale as needed.
 402 reps
Performed as RX
Greg Segui 12/21/2018 Premier Martial Arts/Grand River CrossFit 12/21/2018 Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats

Post rounds & reps!
Scale as needed.		 7 rounds 14 reps
Performed as RX
Greg Segui 12/19/2018 Premier Martial Arts/Grand River CrossFit 12/19/2018 4 rounds for time:
5 Box Jumps 24/20
6 Power Cleans 115/75lbs
7 Toes to Bar

Post time!
Scale as needed.		 4m 28s
Performed as RX
Greg Segui 12/17/2018 Premier Martial Arts/Grand River CrossFit 12/17/2018 7 rounds for time of:
10 burpees
20 sit-ups

Post time!
Scale as needed.

 9m 51s
Performed as RX
Greg Segui 12/15/2018 Premier Martial Arts/Grand River CrossFit 12/15/2018 12min AMRAP:
30 Double Unders
20 Wall Balls 20/14
10 Deadlifts 185/115lbs

Post rounds & reps!
Scale as needed.		 5 rounds 30 reps
Performed as RX
Greg Segui 12/12/2018 Premier Martial Arts/Grand River CrossFit 12/12/2018 4 rounds for time
2 Wall Walks
4 Pistol Squats
6 Parrallette Dips
8 V-sits

Post time!
Scale as needed.		 4m 55s
Performed as RX
Greg Segui 12/08/2018 Premier Martial Arts/Grand River CrossFit 12/08/2018 "Merry Christmas! Shitter's full!"
10min AMRAP
2 Back Squats 185/135lbs
4 Toes to Bar
6 DB Snatches 50/35lbs

Post rounds & reps!
Scale as needed.

 7 rounds 1 reps
Performed as RX
Greg Segui 12/05/2018 Premier Martial Arts/Grand River CrossFit 12/05/2018 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.		 119 reps
Performed as RX
Greg Segui 11/30/2018 Premier Martial Arts/Grand River CrossFit 11/30/2018 2 rounds For Time:
30 Power Snatch 75/45lbs
30 Double Unders
30 Sit-ups
30 Bent Rows 75/45lbs

Post time!		 8m 27s
Performed as RX
Greg Segui 11/28/2018 Premier Martial Arts/Grand River CrossFit 11/28/2018 10min EMOM
3 DB Push Press 50/35lbs
5 Deadlifts 155/95lbs

Perfect score is 10 rounds! Post rounds completed.
Scale as needed.		 10 rounds 0 reps
Performed as RX
Greg Segui 11/26/2018 Premier Martial Arts/Grand River CrossFit 11/26/2018 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 05s
Performed as RX
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