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Athlete Date Sort Location Workout Name Description Results
Greg Segui 04/03/2018 Premier Martial Arts/Grand River CrossFit 04/03/2018 Deadlift
5-5-3-3-1

Post heaviest load!
 365 lbs
Performed as RX
Greg Segui 04/02/2018 Premier Martial Arts/Grand River CrossFit 04/02/2018 8min AMRAP of:
3 Clean & Jerks 115/75lbs
5 Hand Release Push-ups

Post rounds & reps!
Scale as needed.		 11 rounds 5 reps
Performed as RX
Greg Segui 03/28/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 26-29, 2018 Slap Happy
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Post total reps including double unders!
Scaling/modifications available on gym whiteboard.		 434 reps
Performed as RX
Greg Segui 03/26/2018 Premier Martial Arts/Grand River CrossFit 03/26/2018 For Time:
75 Clean & Jerk @ 50% Body weight
*Every 25 reps do 25 double unders.
Finish with double unders

Post Time!
Scaling/modifications shown at gym on whiteboard.

 8m 34s
Performed as RX
Greg Segui 03/24/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 19-24, 2018 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
Scale as needed.		 2m 24s
Performed as RX
Greg Segui 03/21/2018 Premier Martial Arts/Grand River CrossFit 03/21/2018 6 rounds for Time:
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/65
LVL2: 105/75lbs
LVL3: RX'd		 8m 14s
Performed as RX
Greg Segui 03/20/2018 Premier Martial Arts/Grand River CrossFit 03/20/2018 Front Squat
5-5-5-5-5
10@60% of 5rep.
Linear Sets

Post load!
 155 lbs
Performed as RX
Greg Segui 03/19/2018 Premier Martial Arts/Grand River CrossFit 03/19/2018 For time:
2-4-6-8-10-12-14 reps of:
Clusters 75/45lbs
Toes to Bar

Post time!
LVL1M: 2-8 reps. light weight, HKR
LVL1: 2-12 reps 55/25lbs, HKR
LVL2: 65/35lbs K2C
LVL3: RX'd		 9m 34s
Performed as RX
Greg Segui 03/17/2018 Premier Martial Arts/Grand River CrossFit 03/17/2018 For Time:
Buy In: 1000m Row
Followed By:
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Cash Out: 100 Double Unders

Post time!
LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd		 8m 56s
Performed as RX
Greg Segui 03/14/2018 Premier Martial Arts/Grand River CrossFit 03/14/2018 10min AMRAP of:
5 Ground to Overhead 115/85lbs
10 Sit-ups
15 Air Squats

Post rounds & reps!
LVL1M: 6min light weight
LVL1: 8min 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 7 rounds 1 reps
Performed as RX
Greg Segui 03/12/2018 Premier Martial Arts/Grand River CrossFit 03/12/2018 4 Rounds for Time of:
5 Deadlifts 185/135lbs
15 Push-ups
25 Double Unders

Post time!
LVL1M: light wieght, single skips
LVL1: 145/95lbs, double skips
LVL2: Triple Skips
LVL3: RX'd		 3m 34s
Performed as RX
Greg Segui 03/09/2018 Premier Martial Arts/Grand River CrossFit 03/09/2018 4 rounds for Time:
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M:2 rounds, light weight
LVL1: 3 rounds, 95/65
LVL2: 105/75lbs
LVL3: RX'd		 4m 54s
Performed as RX
Greg Segui 02/28/2018 Premier Martial Arts/Grand River CrossFit 02/28/2018 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!
LVL1M: 4min, hang knee raise,light weight,
LVL1: 6min, knees to chest 75/45lbs
LVL2: Knees to chest, 85/55lbs
LVL3: RX'd		 13 rounds 0 reps
Performed as RX
Greg Segui 02/27/2018 Premier Martial Arts/Grand River CrossFit 02/27/2018 Strict Press
5-5-3-3-1-10-10

Post heaviest load!		 115 lbs
Performed as RX
Greg Segui 02/26/2018 Premier Martial Arts/Grand River CrossFit 02/26/2018 4 rounds for time of:
15 Air Squats
10 KB Swings 50/35lbs
5 V-sits

Post Time.

LVL1M: 3 rounds, light weight, sit-ups
LVL1: 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd 		3m 29s
Performed as RX
Greg Segui 02/23/2018 Premier Martial Arts/Grand River CrossFit 02/23/2018 10-8-6-4-2 reps of:
Hang Power Clean 95/65lbs
Sit-ups

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 1m 47s
Performed as RX
Greg Segui 02/23/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 291 reps
Performed as RX
Greg Segui 02/21/2018 Premier Martial Arts/Grand River CrossFit 02/21/2018 5 rounds for time:
6 DB Clean & Jerk 40/25lbs
250m Row

Post Time.
LVL1M: 3 rounds, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 8m 50s
Performed as RX
Greg Segui 02/16/2018 Premier Martial Arts/Grand River CrossFit 02/16/2018 DG
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20 pound Dumbbell thruster, 8 reps
35/20 pound Dumbbell walking lunge, 12 steps

Post rounds and reps
LVL1M: 5min, light weight
LVL1: 8min, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 6 rounds 10 reps
Performed as RX
Greg Segui 02/14/2018 Premier Martial Arts/Grand River CrossFit 02/14/2018 5 rounds for Time:
10 Kettlebell Swings 50/35lbs
20 Push-ups
30 Double Unders

Post time.
LVL1M: 3 rounds, singles, light weight
LVL1: Doubles, 40/25lbs
LVL2: Triples, 45/30lbs
LVL3: RX'd		 7m 03s
Performed as RX
Greg Segui 02/12/2018 Premier Martial Arts/Grand River CrossFit 02/12/2018 8min AMRAP of:
3 Power Cleans 115/85lbs
5 Burpees

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 85/55lbs
LVL2: 105/75lbs
LVL3: RX'd		 13 rounds 0 reps
Performed as RX
Greg Segui 02/10/2018 Premier Martial Arts/Grand River CrossFit 02/10/2018 For Time:
Buy In: 75 Double Under
5 Rounds of:
100m Row
10 Burpees
10 Sit-ups
Cash Out: 100 Squats

Post time!
LVL1M: Single skips, 3 rounds
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 11m 05s
Performed as RX
Greg Segui 02/07/2018 Premier Martial Arts/Grand River CrossFit 02/07/2018 12-9-6-3 reps of
Clean & Jerk 95/65lbs
After each round 30 Double Unders.

Post time!
Scale as needed.		 3m 54s
Performed as RX
Greg Segui 02/05/2018 Premier Martial Arts/Grand River CrossFit 02/05/2018 4 rounds for time
10 KB Swings 50/35lbs
10 V sits
10 Box Jumps 24"/20"

Post time!
LVL1M: light weight,20"/16"
LVL1: 40/25lbs, 20/16
LVL2: 45/30lbs,
LVL3: RX'd		 4m 52s
Performed as RX
Greg Segui 02/02/2018 Premier Martial Arts/Grand River CrossFit 02/02/2018 8min AMRAP:
8 Push Press 75/45lbs
8 Squats 75/45lbs
8 Box Jumps 24/20

Post rounds and reps.

LVL1M: 4min, light weight, 20/16
LVL1: 6min, 55/25lbs, 20/16
LVL2: 65/35lbs
LVL3: RX'd		 6 rounds 17 reps
Performed as RX
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