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Athlete Date Sort Location Workout Name Description Results
Greg Segui 09/18/2018 Premier Martial Arts/Grand River CrossFit 09/18/2018 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!
 145 lbs
Performed as RX
Greg Segui 09/17/2018 Premier Martial Arts/Grand River CrossFit 09/17/2018 3 Rounds for time:
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups


Post time!
Scale as needed.
 8m 17s
Performed as RX
Greg Segui 09/14/2018 Premier Martial Arts/Grand River CrossFit 09/14/2018 12min AMRAP:
30 Double Unders
20 KB Swings 50/35lbs
10 Wall Balls

Post rounds & reps!
Scale as needed.		 6 rounds 30 reps
Performed as RX
Greg Segui 09/12/2018 Premier Martial Arts/Grand River CrossFit 09/12/2018 21-15-9 reps of:
Sumo-deadlift highpull 75lbs/55lbs
Burpees

Post time!
 3m 35s
Performed as RX
Greg Segui 09/11/2018 Premier Martial Arts/Grand River CrossFit 09/11/2018 Floor Press
3-3-3-3-3-3-3
2x10 @ 60% of 3 rep

Post heaviest load!
 135 lbs
Performed as RX
Greg Segui 09/10/2018 Premier Martial Arts/Grand River CrossFit 09/10/2018 10min AMRAP:
3 Thrusters 95/65lbs
5 Toes to Bar
7 Box Jumps 24/20

Post rounds and reps!
Scale as needed.		 8 rounds 2 reps
Performed as RX
Greg Segui 09/08/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 4-8, 2018 Coffland
For Time:
6min Hang (accumulative)
Every time you come off the bar:
800m Run
30 Push-ups

Post time! 40min Time Cap.
Scale as needed.		 21m 43s
Performed as RX
Greg Segui 09/07/2018 Premier Martial Arts/Grand River CrossFit 09/07/2018 5 rounds
5 Power Snatch 75/45lbs
10 Push-ups
15 Walking Lunges

Post time!
Scale as needed.		 4m 24s
Performed as RX
Greg Segui 09/05/2018 Premier Martial Arts/Grand River CrossFit 09/05/2018 5 rounds for time of:
24 Sit-ups
12 Single arm (alternating) DB Push Jerks 50/35lbs

Post time!
Scale as needed.
 8m 43s
Performed as RX
Greg Segui 09/04/2018 Premier Martial Arts/Grand River CrossFit 09/04/2018 Push Press
5-5-5 @ 70% Strict Press 1RM
3-3-3 @ 80% Strict Press 1RM
2-2-2 @ 90% Strict Press 1RM
2x10 reps @ 50% Strict Press 1RM

Post heaviest load!
 115 lbs
Performed as RX
Greg Segui 08/31/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 27-31, 2018 5 Rounds:
5 Power Clean and Jerks (115/75)
10 Pull-ups

Post time!
Scale as needed.		 7m 24s
Performed as RX
Greg Segui 08/29/2018 Premier Martial Arts/Grand River CrossFit 08/29/2018 2 rounds of:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Sumo-deadlift highpull (75/55lbs)

Rest 2 Minutes Between Rounds
Post total reps!
Scale as needed.		 156 reps
Performed as RX
Greg Segui 08/28/2018 Premier Martial Arts/Grand River CrossFit 08/28/2018 Deadlift
2-2-2-2-2-2-2-2 @80% of 1RM

Post load!

 315 lbs
Performed as RX
Greg Segui 08/27/2018 Premier Martial Arts/Grand River CrossFit 08/27/2018 10min EMOM
2 Power cleans 135/95
4 Toes to Bar

Perfect score is 10 rounds.If you can't finish a round in the minute, you must wait until next minute to start.

Scale as needed.
 10 rounds 0 reps
Performed as RX
Greg Segui 08/22/2018 Premier Martial Arts/Grand River CrossFit 08/22/2018 Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

20sec work, 10sec rest.
Post total reps!
Scale as needed.
 418 reps
Performed as RX
Greg Segui 08/21/2018 Premier Martial Arts/Grand River CrossFit 08/21/2018 Hang Clean
3-3-3-3-3-3-3
Followed by:
2x8 reps @60% of 3 rep

Post heaviest load!
 145 lbs
Performed as RX
Greg Segui 08/20/2018 Premier Martial Arts/Grand River CrossFit 08/20/2018 10min AMRAP of:
10 Overhead Walking Lunges 45/25lbs
8 Push-ups
6 Box Jumps 24/20

Post rounds and Reps!
Scale as needed.
Compare to August 26, 2016
 8 rounds 8 reps
Performed as RX
Greg Segui 08/10/2018 Premier Martial Arts/Grand River CrossFit 08/10/2018 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
10 Box Jumps 24"/20"

Post time!
Scale as needed.
 5m 23s
Performed as RX
Greg Segui 08/08/2018 Premier Martial Arts/Grand River CrossFit 08/8/2018 4 rounds for time
6 Front Squat (115/85)
12 Kettlebell Swings (50/35)
400 Meter Run/Row

Post time!
Scale as needed.		 12m 24s
Performed as RX
Greg Segui 08/07/2018 Premier Martial Arts/Grand River CrossFit 08/07/2018 10min AMRAP of:
5 Chest to Bar Pull-ups
10 Wall ball 20/14lbs
15 Push-ups

Post rounds & reps!
 6 rounds 12 reps
Performed as RX
Greg Segui 08/03/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 30-Aug 3, 2018 4 rounds for time
6 Deadlifts 185/135lbs
8 KB Swings 50/35lbs
10 Knees to Elbows

Post time!
Scale as needed.
 4m 14s
Performed as RX
Greg Segui 08/01/2018 Premier Martial Arts/Grand River CrossFit 08/01/2018 10min AMRAP:
3 Handstand push-ups
6 Pull-ups
9 V-sits

Post rounds & reps!
Scale as needed.		 8 rounds 0 reps
Performed as RX
Greg Segui 07/31/2018 Premier Martial Arts/Grand River CrossFit 07/31/2018 Floor Press
3-3-3-3-3-3-3

2x10 @ 50% of 3 rep

Post heaviest load!
 145 lbs
Performed as RX
Greg Segui 07/25/2018 Premier Martial Arts/Grand River CrossFit 07/25/2018 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
For RX'd you cannot rack bar!
Compare to July 27, 2016
 48 reps
Performed as RX
Greg Segui 07/24/2018 Premier Martial Arts/Grand River CrossFit 07/24/2018 Clean & Jerk
2-2-2-2-2-2-2-2

Push Jerk
2x10 @ 60% of 2 rep

Post heaviest load!




 135 lbs
Performed as RX
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