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Athlete Date Sort Location Workout Name Description Results
Greg Segui 05/10/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 8-11, 2017 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post rounds & reps!
Scale as needed.
 5 rounds 11 reps
Performed as RX
Greg Segui 05/09/2017 Premier Martial Arts/Grand River CrossFit 05/09/2017 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Greg Segui 05/06/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 1 -6, 2017 3 rounds For Time
1 round of Cindy(5 pull-ups, 10 push ups, 15 squats)
15 Calorie Row
3 Clean & Jerks 135/95lbs
2min Rest

Post time!
Scale as needed.		 12m 02s
Performed as RX
Greg Segui 05/05/2017 Premier Martial Arts/Grand River CrossFit 05/05/2017 5 rounds
5 power cleans, 115/85lbs
10 box jump-overs, 24/20
rest 1:00

Post time including breaks!
LVL1M: 3 rounds, light weight, 20"/16"
LVL1: 95/65lbs, 20"/16"
LVL2: 105/75lbs
LVL3: RX'd
 7m 32s
Performed as RX
Greg Segui 04/26/2017 Premier Martial Arts/Grand River CrossFit 04/26/2017 4 rounds for time.
21 Calorie Row
15 Wallballs 20/14
9 Deadlifts 185/135

Post time!
LVL1M: light weight
LVL1: 135/85lbs
LVL2: 155/115lbs
LVL3: RX'd		 13m 28s
Performed as RX
Greg Segui 04/24/2017 Premier Martial Arts/Grand River CrossFit 04/24/2017 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
8 Burpees over bar

Post time!
LVL1M: Light weight, push-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 5m 31s
Performed as RX
Greg Segui 04/22/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 17-22, 2017 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

LVL1M: 10 reps each, 55/35lbs, 20/16 step ups, asst. pull-ups
LVL1: 15 reps each, asst. pull-ups, 20/16 box jumps
LVL2: asst. pull-ups
LVL3: RX'd		 9m 16s
Performed as RX
Greg Segui 04/19/2017 Premier Martial Arts/Grand River CrossFit 04/19/2017 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Pull-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod. pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Greg Segui 04/18/2017 Premier Martial Arts/Grand River CrossFit 04/18/2017 Power Cleans
2-2-2-2-2-2-2-2-2-2

Post heaviest load!		 150 lbs
Performed as RX
Greg Segui 04/11/2017 Premier Martial Arts/Grand River CrossFit 04/11/2017 Push Jerk
3-3-3-3-3-3-3
Followed by 2x10 @ 50% of 3R

Post heaviest load!
 140 lbs
Performed as RX
Greg Segui 04/10/2017 Premier Martial Arts/Grand River CrossFit 04/10/2017 7 Rounds for Time:
10 Deadlifts @ 135/95
10 V-Sits

Post time!
LVL1M: 4 rounds, light weight, sit-ups
LVL1: 115/75lbs, sit-ups
LVL2: 125/85lbs
LVL3: RX'd		 3m 51s
Performed as RX
Greg Segui 04/08/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 3-8, 2017 5min
60 Sit-ups
Max Wall Balls in remaining time.
3min Rest
5min
40 Push-ups
Max Wall Balls in remaining time.
3min Rest
5min
30 Pull-ups
Max Wall Balls in remaining time.

Post total wall ball reps!
Scale as needed.		 162 reps
Performed as RX
Greg Segui 04/05/2017 Premier Martial Arts/Grand River CrossFit 04/05/2017 15min AMRAP
5-pull ups
7 push-ups
9 Front squat 65/45

Post rounds & reps!
LVL1M: 7min, mod pull-ups, light weight
LVL1: 10min, mod pull-ups, 45/25lbs
LVL2: mod pull-ups, 55/35lbs
LVL3: RX'd		 14 rounds 12 reps
Performed as RX
Greg Segui 04/03/2017 Premier Martial Arts/Grand River CrossFit 04/03/2017 21-15-9 reps of:
Row for Calories
Back Squats 135/95lbs
Sit-ups

LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 6m 46s
Performed as RX
Greg Segui 03/31/2017 Premier Martial Arts/Grand River CrossFit 03/31/2017 .7min AMRAP of:
10 Power Cleans 115/75lbs
20 Push-ups (hand release)

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 5 rounds 2 reps
Performed as RX
Greg Segui 03/29/2017 Premier Martial Arts/Grand River CrossFit 03/29/2017 For Total Time:
Run 1mile
Rest 3min
100 Back Squats 95/65lbs
Rest 3min
800m Farmers Carry 50/35lbs each hand

Post time!
Scale as needed.		 29m 27s
Performed as RX
Greg Segui 03/27/2017 Premier Martial Arts/Grand River CrossFit 03/27/2017 3 rounds for time of:
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups

Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.

Post time!
Scale as needed.		 9m 48s
Performed as RX
Greg Segui 03/24/2017 Premier Martial Arts/Grand River CrossFit 03/24/2017 3 rounds
6 DB Single Arm Snatch 50/35lbs (Alternating)
12 V-sits
18 Calorie Row

Post time!
LVL1M: light weight, sit-ups
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 6m 23s
Performed as RX
Greg Segui 03/20/2017 Premier Martial Arts/Grand River CrossFit 03/20/2017 CrossFit Games Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:

9 deadlifts, 155/115lbs
12 push-ups
15 box jumps, 24/20

Post rounds & reps!
LVL1M: 10min, light weight, 20"/16" step ups
LVL1: 12min, 115/65lbs, 20/16" step ups,
LVL2: 135/95lbs, step ups permitted.
LVL3: RX'd no step ups.		 8 rounds 19 reps
Performed as RX
Greg Segui 03/17/2017 Premier Martial Arts/Grand River CrossFit 03/17/2017 8min AMRAP:
20 Double Unders
10 Power Snatch 55lbs
5 Burpees		 4 rounds 23 reps
Performed as RX
Greg Segui 03/15/2017 Premier Martial Arts/Grand River CrossFit 03/15/2017 For time:
2-4-6-8-10-12-14 reps of:
Clusters 75/45lbs
Sit ups

Post time!
LVL1M: 2-8 reps. light weight
LVL1: 2-12 reps 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 7m 17s
Performed as RX
Greg Segui 03/13/2017 Premier Martial Arts/Grand River CrossFit 03/13/2017 5 rounds for time:
5 Power Cleans 115/75
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 2m 17s
Performed as RX
Greg Segui 03/10/2017 Premier Martial Arts/Grand River CrossFit 03/02/2017 5 Rounds:
1:00 Squat Cleans 95/65lbs
30sec Rest
1:00 Burpees
1:00 Rest

Post total reps!
LVL1M: 3 rounds, light weight
LVL1: 75/45lbs,
LVL2: 85/55lbs,
LVL3: RX'd		 130 reps
Performed as RX
Greg Segui 03/07/2017 Premier Martial Arts/Grand River CrossFit 03/07/2017 Behind the Neck Jerk
1-1-1-1-1-1
Push Jerk
10-8-6-4-2

Post heaviest load.
 125 lbs
Performed as RX
Greg Segui 03/06/2017 Premier Martial Arts/Grand River CrossFit 03/06/2017 4 rounds of:
5 Pull-ups
15 KB Swings 50/35lbs

Post time!
LVL1M: mod pull-ups, light weight
LVL1: Mod. pull-ups, 40/25lbs
LVL2: mod. pull-ups, 45/30lbs
LVL3: RX'd		 2m 55s
Performed as RX
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