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Athlete Date Sort Location Workout Name Description Results
Greg Segui 01/31/2018 Premier Martial Arts/Grand River CrossFit 01/31/2018 1-2-3-4-5-6-7-8-9-10 reps
Deadlifts 185/135lbs
Burpees over bar

Post time!
LVL1M: light weight
LVL1: 135/95lbs
LVL2: 155/115lbs
LVL3: Rx'd		 6m 58s
Performed as RX
Greg Segui 01/29/2018 Premier Martial Arts/Grand River CrossFit 01/29/2018 15min AMRAP of:
3 Toes to bar
5 Wall Balls 20/14lbs
7 Sit-ups

Post rounds and reps!

LVL1M: 8min, HKR
LVL1: 10min, HKR
LVL2: K2E
LVL3: RX'd

 16 rounds 10 reps
Performed as RX
Greg Segui 01/27/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 22-27, 2018 For time:
Row 1000m
15 Burpees
50 Walking Lunges
25 Air Squats
50 Med Ball Thrusters 20/14lbs
25 Push ups
15 Burpees
1000m Row

Post time!
Scale as needed.		 15m 23s
Performed as RX
Greg Segui 01/24/2018 Premier Martial Arts/Grand River CrossFit 01/24/2018 For time:
20-15-10 reps for time of:
SA DB Snatch (Alt) 40/25lbs
V-Sits
Air Squats

Post time!
LVL1M: light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: Rx'd
 4m 17s
Performed as RX
Greg Segui 01/23/2018 Premier Martial Arts/Grand River CrossFit 01/23/2018 Back Squat
5-5-3-3-1 reps

Post heaviest load!
 215 lbs
Performed as RX
Greg Segui 01/22/2018 Premier Martial Arts/Grand River CrossFit 01/22/2018 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
6 Deadlifts @ BW 2nd minute
Workout finished at 100 calories

Post time!
LVL1M: Light weight
LVL1: 65% bodyweight
LVL2: 80% BW
LVL3: RX'd		 10m 50s
Performed as RX
Greg Segui 01/20/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 14-20, 2018 Bradshaw
10 rounds for time:
3 Handstand push-ups
6 Deadlifts 225/155lbs
12 Pull-ups
24 Double Unders

Post time!
Scale as needed!
 23m 46s
Performed as RX
Greg Segui 01/17/2018 Premier Martial Arts/Grand River CrossFit 01/17/2018 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod pull-ups
LVL1: 8min, 95/65lbs, mod, pull-ups
LVL2: 115/85lbs, mod pull-ups
LVL3: Rx'd		 9 rounds 2 reps
Performed as RX
Greg Segui 01/15/2018 Premier Martial Arts/Grand River CrossFit 01/15/2018 15-10-5 reps for time:
Calorie Row
DB Ground to Overhead 35/20lbs
Burpees

Post time!
LVL1M: light weight
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 6m 33s
Performed as RX
Greg Segui 01/13/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 8-13, 2018 Shots Fired
3 rounds for time of:
60 Double Unders
30/20 Calorie Row
10 Ground to Overhead 105/85lbs

Post time!
Scale as needed.
 11m 59s
Performed as RX
Greg Segui 01/10/2018 Premier Martial Arts/Grand River CrossFit 01/10/2018 21-15-9 reps of:
DB Thrusters 35/20lbs
Box Jumps 24/20

Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs,
LVL3: RX'd
Compare to Jan 30, 2017
 4m 56s
Performed as RX
Greg Segui 01/08/2018 Premier Martial Arts/Grand River CrossFit 01/08/2018 4 Rounds for time:
5 DB Push Press 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs

LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd		 3m 33s
Performed as RX
Greg Segui 01/03/2018 Premier Martial Arts/Grand River CrossFit 01/03/2018 6 rounds for time:
10 Deadlifts 135/95lbs
10 Push ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/75lbs
LVL2: 115/85lbs
LVL3: Rx'd
 3m 31s
Performed as RX
Greg Segui 01/02/2018 Premier Martial Arts/Grand River CrossFit 01/02/2018 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 145 lbs
Performed as RX
Greg Segui 12/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 27-29, 2017 2x4min AMRAP's of:
30 Double Unders
20 sit-ups
10 Pull-ups
1min Break between AMRAP's

Post total reps added together!
LVL1M: 2min each, 15, 10, 5 reps, mod. pull-ups,single skips
LVL1: 3min each, 20, 15, 7 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd		 383 reps
Performed as RX
Greg Segui 12/28/2017 Premier Martial Arts/Grand River CrossFit 12/28/2017 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 155 lbs
Performed as RX
Greg Segui 12/27/2017 Premier Martial Arts/Grand River CrossFit 12/27/2017 Gwen
15-12-9 reps of:
Clean & Jerk
Choose a weight that you can do each set as a touch and go. You cant stop to change weight. Rest as needed between rounds.

Post time!
Scale as needed.
 3m 36s
Performed as RX
Greg Segui 12/18/2017 Premier Martial Arts/Grand River CrossFit 12/18/2017 10-9-8-7-6-5-4-3-2-1 Reps for time:
Push-ups
Squats

Post Time!
LVL1M: 5-1 reps
LVL1: 8-1 reps
LVL2: RX'd
LVL3: RX'd		 2m 09s
Performed as RX
Greg Segui 12/15/2017 Premier Martial Arts/Grand River CrossFit 12/15/2017 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 V-Sits

LVL1M: 3 rounds, light weight, 20/16, sit-ups
LVL1: 4 rounds, 40/25lbs20/16, step ups
LVL2: 45/30lbs, step ups
LVL3: RX'd box jumps		 4m 57s
Performed as RX
Greg Segui 12/11/2017 Premier Martial Arts/Grand River CrossFit 12/11/2017 3 Rounds for Time of:
5 Push Press 105lbs/85lbs
10 Front Squats 105lbs/85lbs
15 Burpees

LVL1M: light weight
LVL1: rounds, 85lbs/65lbs
LVL2: 95/75lbs
LVL3: RX'd 		5m 17s
Performed as RX
Greg Segui 12/04/2017 Premier Martial Arts/Grand River CrossFit 12/04/2017 Megan
21-15-9 reps of:
Burpees
KB Swings 50/35lbs
Double Unders

Post time!
LVL1M: light weight, single skips
LVL1: 40/25lbs, double skips
LVL2: 45/30lbs, triple skips
LVL3: Rx'd		 3m 57s
Performed as RX
Greg Segui 11/29/2017 Premier Martial Arts/Grand River CrossFit 11/29/2017 10min AMRAP:
15 Box Jumps 24/20
5 Pull ups
15 DB Push Press 35/20lbs

Post total rounds & reps!
LVL1M: 6min 8 reps each, step ups 20"/16", light weight, mod pull-ups
LVL1: 8min step ups 20"/16", 25/10lbs, mod pull-ups,
LVL2: step ups, 30/15lbs, mod pull-ups
LVL3: RX'd box jumps!		 4 rounds 25 reps
Performed as RX
Greg Segui 11/28/2017 Premier Martial Arts/Grand River CrossFit 11/28/2017 Power Clean
3-3-3-3-3-3-3

Post heaviest load!
 135 lbs
Performed as RX
Greg Segui 11/27/2017 Premier Martial Arts/Grand River CrossFit 11/27/2017 For Time:
By in: 100 Double Unders
100 Air Squats 25/15lb plate hold
Cash out: 50 walking lunges

Post time!
LVL1M: 50 squats, singles
LVL1: 75 squats, double skips
LVL2:Triple skips
LVL3: RX'd 		5m 00s
Performed as RX
Greg Segui 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 4m 38s
Performed as RX
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