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Athlete Date Sort Location Workout Name Description Results
Greg Segui 11/21/2017 Premier Martial Arts/Grand River CrossFit 11/21/2017 Box Squats
3-3-3-3-3-3-3

Post load!

 185 lbs
Performed as RX
Greg Segui 11/20/2017 Premier Martial Arts/Grand River CrossFit 11/20/2017 30-20-10 reps of
Push ups
SA DB Snatches (Alternating) 35/20lbs
V-sits

Post time!
LVL1M: 20-10 reps, light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 6m 27s
Performed as RX
Greg Segui 11/15/2017 Premier Martial Arts/Grand River CrossFit 11/15/2017 4 Rounds for Time
15 Pull ups
15 Wall Balls 20/14lbs

Post time!
LVL1M: 2 rounds, mod pull ups, low target
LVL1: mod pull ups, low target
LVL2: mod pull ups
LVL3: Rx'd		 5m 46s
Performed as RX
Greg Segui 11/14/2017 Premier Martial Arts/Grand River CrossFit 11/14/2017 3 Position Clean
2-2-2-2-2-2-2
1 rep = 1 power clean, 1 clean from knees, 1 clean from high hang.

Power heaviest load!
 125 lbs
Performed as RX
Greg Segui 11/13/2017 Premier Martial Arts/Grand River CrossFit 11/13/2017 12min EMOM
Max Sit-ups
Max Burpees
Max Double Unders
Rest every 4th minute.

Post total reps!
Scale as needed.

 400 reps
Performed as RX
Greg Segui 11/11/2017 Premier Martial Arts/Grand River CrossFit 11/11/2017 D-Day Remembrance WOD
For time:
1944m Row
6 rounds of:
30 Burpess
30 sit-ups
30 double unders
30 Walking lunges
Time Cap: 50min

Post time!
Scale as needed.		 31m 07s
Performed as RX
Greg Segui 11/10/2017 Premier Martial Arts/Grand River CrossFit 11/10/2017 21-15-9 reps of:
V-sits
Air Squats
Power Snatch 75/45lbs

Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd		 4m 35s
Performed as RX
Greg Segui 11/06/2017 Premier Martial Arts/Grand River CrossFit 11/06/2017 3 rounds
1min at each station. Rest 1min after each round
Single arm dumbbell snatch (alt arms) 35/20lbs
Wall Balls 20/15lbs
Pull-ups

Score = total number of reps added together.

LVL1M: 25/10lbs, low targets, mod. Pull-ups
LVL1: 30/15lbs, low targets, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 181 reps
Performed as RX
Greg Segui 11/04/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 30-Nov 4, 2017 15min
0-3min Row 400m
Max rep pull-ups
1min Rest
4-7min Row 400m
Max rep Clean & Jerk 135/95lbs
1min Rest
8-11min Row 400m
Max Rep Pull-ups
1min Rest
12-15min, Row 400m
Max Rep Clean & Jerks 135/95lbs

Post total reps!
Scale as needed.		 77 reps
Performed as RX
Greg Segui 11/03/2017 Premier Martial Arts/Grand River CrossFit 11/03/2017 3 rounds for time
20 Front Rack Lunges 95/65lbs
20 Air Squats
20/15 Calorie Row

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 9m 44s
Performed as RX
Greg Segui 11/01/2017 Premier Martial Arts/Grand River CrossFit 11/01/2017 6min AMRAP of:
35 Double Unders
7 V-sits
7 Push Press 95/65lbs

Post total rounds & reps!
LVL1M: single skips,sit-ups, light weight
LVL1: doubles, 75/45lbs
LVL2: triples, 85/55lbs
LVL3: Rx'd		 5 rounds 40 reps
Performed as RX
Greg Segui 10/30/2017 Premier Martial Arts/Grand River CrossFit 10/30/2017 5 rounds for time
5 Power Snatch 95/65lbs
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds light weight, 20"/16"
LVL1: 4 rounds, 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL 3: RX'd		 5m 29s
Performed as RX
Greg Segui 10/24/2017 Premier Martial Arts/Grand River CrossFit 10/24/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 145 lbs
Performed as RX
Greg Segui 10/23/2017 Premier Martial Arts/Grand River CrossFit 10/23/2017 15min AMRAP:
5 Burpees
10 Squats 20/14lbs med ball
5 Burpees
10 Sit ups 20/14lbs med ball
5 Burpees
10 Overhead walking Lunges 20/14lb med ball

Post total rounds & reps!
LVL1M: 10min, no med ball
LVL1: 12min, 14/10lbs
LVL2: Rx'd
LVL3: Rx'd		 6 rounds 0 reps
Performed as RX
Greg Segui 10/21/2017 Premier Martial Arts/Grand River CrossFit 10/21/2017 Freestyle Fran
For time:
45 reps each of
Thrusters 95/65
Pull-ups

Partition reps any way you want
Post time!
Compare to Oct 28, 2016
 4m 12s
Performed as RX
Greg Segui 10/18/2017 Premier Martial Arts/Grand River CrossFit 10/18/2017 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

Post Time!
LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd
Compare to Oct 21, 2015
 5m 09s
Performed as RX
Greg Segui 10/17/2017 Premier Martial Arts/Grand River CrossFit 10/17/2017 Deadlift
5-5-3-3-1

Post heaviest load.
 315 lbs
Performed as RX
Greg Segui 10/16/2017 Premier Martial Arts/Grand River CrossFit 10/16/2017 7min AMRAP
5 Burpees
5 Sumo Deadlifts 75/55lbs
5 Push Press 75/55lbs

Post rounds & reps.
LVL1M: 3 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 9 rounds 2 reps
Performed as RX
Greg Segui 10/14/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 10-14, 2017 10 rounds for time of:
30 double-unders
10 pull-ups
30 Air squats

Post time!
Scale as needed.		 15m 52s
Performed as RX
Greg Segui 10/11/2017 Premier Martial Arts/Grand River CrossFit 10/11/2017 21-15-9 reps of:
DB Squat Clean Thrusters 35/20lbs
V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 30/15lbs
LVL3: Rx'd
 5m 06s
Performed as RX
Greg Segui 10/06/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 2-6, 2017 6 2min rounds of:
Calorie Row 20/15
Max Clean & Jerk 115/85lbs
1min rest between

Post total reps! Calories and reps added together.
Scale as needed.
 150 reps
Performed as RX
Greg Segui 10/04/2017 Premier Martial Arts/Grand River CrossFit 10/04/2017 3 rounds for time:
20 sit ups
15 Burpees
10 SDHP 75/55lbs

Post time!
LVL1M: light weight, 10reps each
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: Rx'd		 4m 48s
Performed as RX
Greg Segui 10/02/2017 Premier Martial Arts/Grand River CrossFit 10/02/2017 8min AMRAP
3 Power Cleans 115/85lbs
6 Push-ups
9 KB Swings 50/35lbs

Post total rounds & reps

LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs, 40/25lbs
LVL2: 105/75lbs, 45/30lbs
LVL3: RX'd
Compare to Oct 21, 2016
 9 rounds 0 reps
Performed as RX
Greg Segui 09/28/2017 Premier Martial Arts/Grand River CrossFit 09/28/2017 Run or Row
4x800m
2min Rest between

Post fastest interval!
 3m 51s
Performed as RX
Greg Segui 09/27/2017 Premier Martial Arts/Grand River CrossFit 09/27/2017 10min AMRAP:
3 Thrusters 95/65lbs
5 Burpees
7 Box Jumps 24/20

Post rounds and reps!
LVL1M: 5min, light weight, 20/16"
LVL1: 8min, 75/45lbs, 20"/16"
LVL2: 85/55lbs,
LVL3: RX'd

 9 rounds 0 reps
Performed as RX
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