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Athlete Date Sort Location Workout Name Description Results
Greg Segui 07/17/2017 Premier Martial Arts/Grand River CrossFit 07/17/2017 6 rounds
7 Knees to Elbows
7 KB Swings 50/35lbs

Post time!
LVL1M: 4 rounds, HKR, light weight
LVL1: HKR, 40/25lbs
LVL2: HKR, 45/30lbs
LVL3: RX'd

 2m 39s
Performed as RX
Greg Segui 07/14/2017 Premier Martial Arts/Grand River CrossFit 07/14/2017 21-15-9
DB Hang Squat Cleans 35/20lbs
Tire Jump
400m Run

Post time!
LVL1M: light weight, step ups, 200m
LVL1: 25/10lbs, step ups
LVL2: 30/15lbs
LVL3: RX'd		 9m 57s
Performed as RX
Greg Segui 07/12/2017 Premier Martial Arts/Grand River CrossFit 07/12/2017 Tabata Wall Balls 20/15lbs
3min Break
2min Max Rep Burpees

Post total reps added together!
Scale as needed!
Compare to July 27, 2015

 112 reps
Performed as RX
Greg Segui 07/10/2017 Premier Martial Arts/Grand River CrossFit 07/10/2017 6min EMOM
Minutes 1-3 3 Power Snatch 105/75lbs
Minutes 4-6 Clean & Jerks 105/75lbs

For the first 3 rounds do Power Snatch. For the last 3 rounds do clean & jerk.

Post total rounds. Perfect score is 6.
Scale as needed.		 6 rounds 0 reps
Performed as RX
Greg Segui 07/08/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 3-8, 2017 In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50/35lbs. Single arm dumbbell snatches
2 minutes of double-unders
2 minutes of 50/35lbs. Single arm dumbbell snatches
3 minutes of double-unders
3 minutes of 50/35lbs. Single arm dumbbell snatches

Post total reps!
Scale as needed.		 534 reps
Performed as RX
Greg Segui 07/05/2017 Premier Martial Arts/Grand River CrossFit 07/05/2017 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
Compare to July 31, 2015
 2m 40s
Performed as RX
Greg Segui 07/03/2017 Premier Martial Arts/Grand River CrossFit 07/03/2017 21-15-9 reps of
Box Overs 24/20
Pull-ups
V-sits

Post time!

LVL1M: 20"/16" step ups, mod pull-ups, sit-ups
LVL1: 20"/16" step ups, mop pull-ups
LVL2: mod pull-ups
LVL3: RX'd		 4m 39s
Performed as RX
Greg Segui 06/28/2017 Premier Martial Arts/Grand River CrossFit 06/28/2017 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 95/65lbs
Push-ups

Post time!
LVL1M: 5-1 reps, light weight
LVL1: 8-1 reps, 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd 		4m 13s
Performed as RX
Greg Segui 06/27/2017 Premier Martial Arts/Grand River CrossFit 06/27/2016 Floor Press
5-5-3-3-1
Followed by:
2 x 10 @ 50% 1rep

Post heaviest load!
 155 lbs
Performed as RX
Greg Segui 06/26/2017 Premier Martial Arts/Grand River CrossFit 06/26/2017 For time:
21 - 15 - 9
Row for Calories
Kettlebell Swings 50/35lbs
Lateral Burpees over Rower

Post time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 8m 02s
Performed as RX
Greg Segui 06/21/2017 Premier Martial Arts/Grand River CrossFit 06/21/2017 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
LVL1M: 25 & 12 reps each, single skips, sit-ups
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 4m 36s
Performed as RX
Greg Segui 06/19/2017 Premier Martial Arts/Grand River CrossFit 06/19/2017 EMOM for 10min
4 sumo deadlift high pulls, 75/55lbs
8 push-ups
12 mountain climbers

Post total rounds. Perfect score is 10!
LVL1M; 6min, light weight
LVL1: 8min, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 10 rounds 0 reps
Performed as RX
Greg Segui 06/17/2017 Premier Martial Arts/Grand River CrossFit Prize WOD June 12-17, 2017 Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans 115/85
100 V-Sits
50 Squat Cleans 115/85
75 Burpees over Bar
100 Calorie Row

Post time!
One person working at a time.		 31m 16s
Performed as RX
Greg Segui 06/14/2017 Premier Martial Arts/Grand River CrossFit 06/14/2017 "Surfer on Acid"
3RFT:
400m Run
21 Burpees

Post time!
Scale as needed.

 9m 21s
Performed as RX
Greg Segui 06/12/2017 Premier Martial Arts/Grand River CrossFit 06/12/2017 3 Rounds for time:
15 Calorie Row
10 Box Jumps 24"/20"
5 Power Cleans 115/85lbs

Post time!
LVL1M: 20"/16", light weight
LVL1: 20"/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 5m 46s
Performed as RX
Greg Segui 06/09/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 5-9, 2017 For Time:
1 V-sit
10 Back Squats 135/95lbs
2 V-sits
9 Back Squats
3 V-sits
8 Back Squats
.
.
.
10 V-sits
1 Back Squat

LVL1M: Half of ladder, light weight, sit-ups
LVL1: 3/4 of ladder, 95/55lbs
LVL2: 115/75lbs
LVL3: RX'd		 5m 58s
Performed as RX
Greg Segui 06/06/2017 Premier Martial Arts/Grand River CrossFit 06/06/2017 Power Snatch
5-5-3-3-1

Post heaviest load!
 115 lbs
Performed as RX
Greg Segui 06/05/2017 Premier Martial Arts/Grand River CrossFit 06/05/2017 8min AMRAP
7 clean and jerks 95/65lbs
15 double-unders

Post rounds and reps!
LVL1M: 5min, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 9 rounds 2 reps
Performed as RX
Greg Segui 06/01/2017 Premier Martial Arts/Grand River CrossFit 06/01/2017 Run or Row
3000m/3km

Post time!
 14m 56s
Performed as RX
Greg Segui 05/31/2017 Premier Martial Arts/Grand River CrossFit 05/31/2017 3 Rounds for Time of:
20 Deadlifts @ of Body Weight
20 Burpees

Post time!
LVL1M: light weight
LVL1: 60% BW
LVL2: 70% BW
LVL3: RX'd
 5m 58s
Performed as RX
Greg Segui 05/30/2017 Premier Martial Arts/Grand River CrossFit 05/30/2017 Power Cleans
5-5-3-3-1

Post heaviest load!
 155 lbs
Performed as RX
Greg Segui 05/29/2017 Premier Martial Arts/Grand River CrossFit 05/29/2017 5 rounds for time:
15 Calorie row
10 Box Jumps 24/20"
5 Floor Press 115/85

Post time!
LVL1M: 3 rounds, 20"16", light weight
LVL1: 4 rounds, 20/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 8m 58s
Performed as RX
Greg Segui 05/17/2017 Premier Martial Arts/Grand River CrossFit 05/17/2017 For Time:
20 Curtis Press 95/65lbs
1 Curtis Press= 1 Hang clean +
Right leg lunge + Left Leg Lunge + Push Press

Post time!
LVL1M: 10 reps, light weight
LVL1: 15 reps, 75/45lbs
LVL2: 85/55lb
LVL3: RX'd + 3 Burpee penalty every time bar touches floor added on to end of workout. Post number of burpees performed.
Compare to May 16, 2014		 4m 27s
Performed as RX
Greg Segui 05/16/2017 Premier Martial Arts/Grand River CrossFit 05/16/2017 Body Weight Back Squat
3x Max Reps
Rest as needed between sets

Post total Reps!
 62 reps
Performed as RX
Greg Segui 05/15/2017 Premier Martial Arts/Grand River CrossFit 05/15/2017 3 rounds for time
6 pull-ups
12 dumbbell snatches (switch hands each snatch and reset each rep) 50/35lbs
30 double-unders		 4m 06s
Performed as RX
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