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Athlete
Date
Location
Workout Name
Description
Results
Greg Segui
05/22/2018
Premier Martial Arts/Grand River CrossFit
05/22/2018
Squat Clean
2-2-2-2-2-2-2-2
Post heaviest load!
145 lbs
Performed as RX
Greg Segui
05/18/2018
Premier Martial Arts/Grand River CrossFit
05/18/2018
Belt Buckle
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees
Post time!
Scale as needed.
10m 58s
Performed as RX
Greg Segui
05/16/2018
Premier Martial Arts/Grand River CrossFit
05/16/2018
10min AMRAP:
18 Walking Lunges
15 Sit-ups
12 Hand Release Push-ups
Post time!
Scale as needed.
7 rounds 8 reps
Performed as RX
Greg Segui
05/15/2018
Premier Martial Arts/Grand River CrossFit
05/15/2018
Push Press
3-3-3-3-3-3-3
Post heaviest load!
135 lbs
Performed as RX
Greg Segui
05/14/2018
Premier Martial Arts/Grand River CrossFit
05/14/2018
4 Rounds for Time:
7 Power Cleans (115/85)
7 Burpees
400 Meter Run/Row
Post time!
Scale as needed.
10m 47s
Performed as RX
Greg Segui
05/09/2018
Premier Martial Arts/Grand River CrossFit
05/09/2018
AMRAP 12:
6 SA DB Snatch 50/35lbs
9 Deadlifts (225/155)
30 Double Unders
Post rounds and reps!
Scale as needed.
7 rounds 6 reps
Performed as RX
Greg Segui
05/07/2018
Premier Martial Arts/Grand River CrossFit
05/07/2018
For time:
27-21-15-9
Slam Balls 20lbs
Sumo Deadlift High Pulls (75/55)
Push Presses (75/55)
Post time!
Scale as needed.
12m 03s
Performed as RX
Greg Segui
05/05/2018
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Apr 30-May 5, 2018
"Marston
AMRAP 20min:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees
Post rounds and reps!
Scale as needed.
7 rounds 7 reps
Performed as RX
Greg Segui
05/02/2018
Premier Martial Arts/Grand River CrossFit
05/02/2018
9min AMRAP:
2 Pull-ups
2 Power Snatches 85/55lbs
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches
Up by (2) reps until finish!
Post total reps.
Scale as needed.
101 reps
Performed as RX
Greg Segui
05/01/2018
Premier Martial Arts/Grand River CrossFit
05/01/2018
Power Cleans
3-3-3-3-3-3-3
Post heaviest load!
155 lbs
Performed as RX
Greg Segui
04/30/2018
Premier Martial Arts/Grand River CrossFit
04/30/2018
10min AMRAP:
3 HSPU
6 DB Squats 50/35lbs
9 Box Jumps 24/20
Post rounds and reps!
Scale as needed.
6 rounds 3 reps
Performed as RX
Greg Segui
04/28/2018
Premier Martial Arts/Grand River CrossFit
Challenge of the Week April 23-28, 2018
5min
60 Sit-ups
Max burpees in remaining time.
3min Rest
5min
40 Push-ups
Max Wall Balls in remaining time. 20/14lbs
3min Rest
5min
30 Pull-ups
Max Box Jumps in remaining time. 24/20"
Post total reps!
Scale as needed.
315 reps
Performed as RX
Greg Segui
04/27/2018
Premier Martial Arts/Grand River CrossFit
04/27/2018
The Other One
7min AMRAP:
3 Kettlebell Swings (50/35)
3 Goblet Front Squats (50/35)
3 Burpees
6 Kettlebell Swings (50/35)
6 Goblet Front Squats (50/35)
6 Burpees
9 Kettlebell Swings (50/35)
9 Goblet Front Squats (50/35)
9 Burpees
12 Kettlebell Swings (50/35)
12 Goblet Front Squats (50/35)
12 Burpees....
Add 3 reps until time is up.
Post total reps!
Scale as needed.
158 reps
Performed as RX
Greg Segui
04/24/2018
Premier Martial Arts/Grand River CrossFit
None
Box Squats
5 x10 @ 45% of 1RM
Post load!
125 lbs
Performed as RX
Greg Segui
04/19/2018
Premier Martial Arts/Grand River CrossFit
04/19/2018
Rowing
5 x 250m
45sec between
Post fastest interval!
0m 54s
Performed as RX
Greg Segui
04/18/2018
Premier Martial Arts/Grand River CrossFit
04/18/2018
12min AMRAP:
4 Burpees
4 Single Arm Clean & Jerk (alt) 50/35lbs
6 Knees to Elbows
Post rounds & reps!
Scale as needed.
10 rounds 1 reps
Performed as RX
Greg Segui
04/17/2018
Premier Martial Arts/Grand River CrossFit
04/17/2018
Power Snatch
3-3-3-3-3-3-3
Post heaviest load!
105 lbs
Performed as RX
Greg Segui
04/16/2018
Premier Martial Arts/Grand River CrossFit
04/16/2018
21-15-9 reps of:
Sumo-Deadlift highpull 75/55lbs
Box Overs 24/20
Wall Balls 20/15lbs
Post time!
Scale as needed.
7m 50s
Performed as RX
Greg Segui
04/14/2018
Premier Martial Arts/Grand River CrossFit
Challenge of the Week April 9-14, 2018
AMRAP 15min:
15 Ground to Overhead (95/65)
30 Wallballs (20/14)
60 Double Unders
Post rounds and reps!
Scale as needed.
6 rounds 17 reps
Performed as RX
Greg Segui
04/11/2018
Premier Martial Arts/Grand River CrossFit
04/11/2018
8min AMARAP
5 Power Snatch 95/65lbs
8 Toes to Bar
Post rounds & reps!
Scale as needed.
6m 02s
Performed as RX
Greg Segui
04/11/2018
Premier Martial Arts/Grand River CrossFit
04/11/2018
8min AMARAP
5 Power Snatch 95/65lbs
8 Toes to Bar
Post rounds & reps!
Scale as needed.
6 rounds 2 reps
Performed as RX
Greg Segui
04/10/2018
Premier Martial Arts/Grand River CrossFit
04/10/2018
Clean & Jerk
2-2-2-2-2-2-2-2
Post heaviest load!
145 lbs
Performed as RX
Greg Segui
04/09/2018
Premier Martial Arts/Grand River CrossFit
04/09/2018
4 rounds for time:
3 Burpees
5 Deadlifts 225/185lbs
8 Box Jumps 28"/24"
Post time!
Scale as needed.
5m 17s
Performed as RX
Greg Segui
04/06/2018
Premier Martial Arts/Grand River CrossFit
04/06/2018
EMOM 10min
3 Power Cleans 135/95lbs odd minutes
8 V-Sits even minutes
Perfect Score is 10 rounds!
10 rounds 0 reps
Performed as RX
Greg Segui
04/04/2018
Premier Martial Arts/Grand River CrossFit
04/04/2018
5 rounds for time of:
5 DB Thrusters 50/35lbs
5 Burpees over DBs
10 DB Front Rack walking lunges
Post time!
Scale as needed.
9m 46s
Performed as RX
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