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Athlete Date Sort Location Workout Name Description Results
Greg Segui 11/23/2018 Premier Martial Arts/Grand River CrossFit Power Cleans For Paws 3 Rounds for Max Reps
1min Burpees
1min Wall Balls 20/14lbs
1min Deadlifts 115/75lbs
1min Med Ball Sit-ups 20/14lbs
1min Hang Power Cleans 115/75lbs
1min Rest between rounds

Post total reps added together!
Scale as needed.		 336 reps
Performed as RX
Greg Segui 11/21/2018 Premier Martial Arts/Grand River CrossFit 11/21/2018 21-18-15-12-9:
KB Swings 50/35lbs
Pull-Ups

Post time!
Scale as needed.
 6m 57s
Performed as RX
Greg Segui 11/20/2018 Premier Martial Arts/Grand River CrossFit 11/20/2018 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 145 lbs
Performed as RX
Greg Segui 11/19/2018 Premier Martial Arts/Grand River CrossFit 11/19/2018 10min AMRAP:
10 Wallballs (20/14)
8 DB Hang Cleans (50/35)
6 Toes to Bar

Post rounds & reps!
Scale as needed.
 5 rounds 11 reps
Performed as RX
Greg Segui 11/17/2018 Premier Martial Arts/Grand River CrossFit 11/17/2018 For Time:
21 Hang Power Cleans 95/65lbs
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans
9 Barbell Facing Burpees
50 Double Unders

Post time!
Scale as needed.		 8m 23s
Performed as RX
Greg Segui 11/14/2018 Premier Martial Arts/Grand River CrossFit 11/14/2018 4 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alt. Dumbbell Snatches (50/35)
1 Minute Sit-ups
1 Minute Rest

Post total reps!
Scale as needed.
 254 reps
Performed as RX
Greg Segui 11/12/2018 Premier Martial Arts/Grand River CrossFit 11/12/2018 For Time:
20 Double Unders, 10 Dumbbell Power Cleans 35/20lbs
20 Sit-ups, 10 Dumbbell Hang Squat Cleans
20 Push-ups, 10 Dumbbell Push Presses
20 Air Squats, 10 Dumbbell Reverse Lunges
20 V-Sits, 10 Dumbbell Thrusters

Post time!
Scale as needed.		 4m 22s
Performed as RX
Greg Segui 11/10/2018 Premier Martial Arts/Grand River CrossFit 11/10/2018 For Time:
1000m Row, 100 Double Unders, 27 Deadlifts 185/135
800m Row, 100 Double Unders, 21 Deadlifts
400 Row, 100 Double Unders, 15 Deadlifts

Post time!
Scale as needed.
 17m 55s
Performed as RX
Greg Segui 11/07/2018 Premier Martial Arts/Grand River CrossFit 11/07/2018 AMRAP 10min:
2 Push Presses (95/65)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (95/65)
4 Toes to Bar
4 Box Jump Overs (24/20)

Up by (2s) until finish
Post total reps!
Scale as needed.		 129 reps
Performed as RX
Greg Segui 11/05/2018 Premier Martial Arts/Grand River CrossFit 11/05/2018 Beep Test
5 Rounds
7 Thrusters 75/45lbs
7 Pull-ups
7 Burpees

Post time!
Scale as needed.
 6m 33s
Performed as RX
Greg Segui 11/03/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 30-Nov 3, 2018 WTF
For Time:
1mile Run
10 Pull ups
10 Box Jumps 24/20
10 Front Squats 95/65
10 Bent Rows 95/65
10 Goblet Squats (KB) 50/35
10 Hang Cleans 95/65
10 Wall Balls 20/14
10 Thrusters 95/65
10 Push ups
10 Double unders
1mile run

40min Timecap!

Post time!
Scale as needed.
Compare to Oct 28, 2017		 20m 28s
Performed as RX
Greg Segui 10/31/2018 Premier Martial Arts/Grand River CrossFit 10/31/2018 For Time:
75 Wall Balls 20/14lbs
EMOM 5 Toes to Bar

Post time!
 4m 40s
Performed as RX
Greg Segui 10/24/2018 Premier Martial Arts/Grand River CrossFit 10/24/2018 4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls 75/55lbs
9 Box Jumps

Post time!
Scale as needed.		 12m 09s
Performed as RX
Greg Segui 10/23/2018 Premier Martial Arts/Grand River CrossFit 10/23/2018 Floor Press
3-3-3-3-3-3-3

2x10@60% of 3rep

Post load!
 155 lbs
Performed as RX
Greg Segui 10/20/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 15-20, 2018 Adderall
0:00 10:00 1 Mile Run, Max Clean and Jerks 135/85
10:00 13:00 Rest
13:00 20:00 800 Meter Run, Max Thrusters 95/65
20:00 23:00 Rest
23:00 27:00 400 Meter Run, Max Snatches 65/45

Post total reps!
Scale as needed.
 68 reps
Performed as RX
Greg Segui 10/15/2018 Premier Martial Arts/Grand River CrossFit 10/15/2018 5 rounds for Time
5 Overhead Squats 65/45lbs
7 V-sits
9 Pull-ups

Post time!
Scale as needed.		 5m 04s
Performed as RX
Greg Segui 10/10/2018 Premier Martial Arts/Grand River CrossFit 10/10/2018 3 rounds for time
21 Deadlifts @135/95
15 Barbell Facing Burpees
9 DB Push Jerks 40/25

Post time!
Scale as needed.		 7m 41s
Performed as RX
Greg Segui 10/09/2018 Premier Martial Arts/Grand River CrossFit 10/09/2018 21-18-15-12-9 reps of
Push Ups
Box Overs 24/20

Post time!
Scale as needed.		 5m 43s
Performed as RX
Greg Segui 10/03/2018 Premier Martial Arts/Grand River CrossFit 10/03/2018 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 Push-ups
9 KB Swings 50/35lbs

1min Break between rounds.
Post total reps.
 180 reps
Performed as RX
Greg Segui 10/01/2018 Premier Martial Arts/Grand River CrossFit 10/01/2018 12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 7 rounds 18 reps
Performed as RX
Greg Segui 09/29/2018 Premier Martial Arts/Grand River CrossFit Prize WOD Sept 24-29, 2018 For Time:
25 Burpees
25 Power Cleans 115/85lbs
25 Burpees
EMOM do 5 wall balls 20/15lbs
10min Time Cap		 4m 47s
Performed as RX
Greg Segui 09/26/2018 Premier Martial Arts/Grand River CrossFit 09/26/2018 Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor

Post rounds and reps!
Scale as needed.
 8 rounds 5 reps
Performed as RX
Greg Segui 09/25/2018 Premier Martial Arts/Grand River CrossFit 09/25/2018 DB Straddle Press - Single Arm
5-5-5-5-5

Post heaviest load!
 35 lbs
Performed as RX
Greg Segui 09/24/2018 Premier Martial Arts/Grand River CrossFit 09/24/2018 3 Rounds For Time:
10 Bent row (95/65)
10 Hang clean (95/65)
10 Push Press (95/65)

Post time!
Scale as needed.		 3m 44s
Performed as RX
Greg Segui 09/21/2018 Premier Martial Arts/Grand River CrossFit 09/21/2018 For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 185 lbs.
Women: 125 lb.
Post time!
Scale as needed.
 11m 03s
Performed as RX
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