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Athlete Date Sort Location Workout Name Description Results
Greg Segui 03/01/2017 Premier Martial Arts/Grand River CrossFit 03/01/2017 10min AMRAP of:
6 Hang Power Cleans 95/65lbs
6 Push Press 95/65lbs
6 Burpees over Bar

Post rounds & reps!
LVL1M: 8min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 7 rounds 5 reps
Performed as RX
Greg Segui 02/28/2017 Premier Martial Arts/Grand River CrossFit 02/28/2017 Sumo-Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 285 lbs
Performed as RX
Greg Segui 02/27/2017 Premier Martial Arts/Grand River CrossFit 02/27/2017 For Time:
20 Calorie Row
20 Power Snatch 75lbs/45lbs
20 Calorie Row

Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd		 3m 54s
Performed as RX
Greg Segui 02/24/2017 Premier Martial Arts/Grand River CrossFit 02/24/2017 21-15-9 reps of
Power Cleans 95lbs
Pull-ups
Calorie Row

Post time!
 10m 42s
Performed as RX
Greg Segui 02/23/2017 Premier Martial Arts/Grand River CrossFit 02/23/2017 Pause Squats
Spend 2sec at bottom of Squat
5-5-5-5-5
Linear sets!

Post load!
 155 lbs
Performed as RX
Greg Segui 02/22/2017 Premier Martial Arts/Grand River CrossFit 02/22/2017 3 rounds for Time:
Row 20 Calories
100 Double Unders
30 sit-ups

Post time!
Scale as needed.
 9m 46s
Performed as RX
Greg Segui 02/16/2017 Premier Martial Arts/Grand River CrossFit 02/16/2017 Rowing
5x1:30min
45sec Rest

Post total distance!
 1,927 m
Performed as RX
Greg Segui 02/15/2017 Premier Martial Arts/Grand River CrossFit 02/15/2017 Tabatas
8x20sec on/10sec off of:

Sit-ups
1min rest
Jump Squats 45lbs/35lbs
1min rest
Push press 65lbs/45lbs

Add up all reps for score.
Scale as needed.
 292 reps
Performed as RX
Greg Segui 02/14/2017 Premier Martial Arts/Grand River CrossFit 02/14/2017 Deadlift
1-1-1-1-1-1-1

Post heaviest load!
 375 lbs
Performed as RX
Greg Segui 02/13/2017 Premier Martial Arts/Grand River CrossFit 02/13/2017 3 rounds
Total reps and calories = score
Row 2 minutes for calories
1 minute max reps V-sits
1min Rest

Post total reps!
Scale as needed.
 211 reps
Performed as RX
Greg Segui 02/08/2017 Premier Martial Arts/Grand River CrossFit 02/08/2017 5 rounds for time of:
5 box jumps, 24"/20
5 power snatches, 95/65lbs
5 Atomic Sit-ups 35/25lbs

Post time!
LVL1M: 3 rounds, 20"/16", light weights, sit-ups(no weight)
LVL1: 20"/16", 75/45lbs, sit-ups light weight
LVL2: 85/55lbs
LVL3: RX'd
Compare to Feb 21, 2014		 8m 43s
Performed as RX
Greg Segui 02/06/2017 Premier Martial Arts/Grand River CrossFit 02/06/2017 6 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 35/20lbs. dumbbell thrusters
Rest 30 seconds

Post total reps.
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 148 reps
Performed as RX
Greg Segui 02/04/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 31-Feb 4, 2017 For max reps
Back-squat (75% BW)
Rest 3 minutes
Push-press (50% bw)
Rest 3 minutes
Deadlift (1.5x bw)

5min Time Cap for each exercise.
Post total reps!
 170 reps
Performed as RX
Greg Segui 01/30/2017 Premier Martial Arts/Grand River CrossFit 01/30/2017 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
 3m 56s
Performed as RX
Greg Segui 01/28/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 23-28, 2017 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of Shoulder to overhead 95/65lbs + toes to bar
100 Double-unders

Post time!
Scale as needed.
 6m 46s
Performed as RX
Greg Segui 01/27/2017 Premier Martial Arts/Grand River CrossFit 01/27/2017 4 rounds
3min AMRAPs of:
10 KB Swings 50/35lbs
250m Row
Max Reps Hand Release Push-ups
1min Rest between rounds!

Post total push-ups!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 155 reps
Performed as RX
Greg Segui 01/25/2017 Premier Martial Arts/Grand River CrossFit None For time:
12-9-6-3 reps of:
Back Squat (Body Weight)
Pull-ups

Post time!
LVL1M: light weight, mod pull-ups
LVL1: 50%BW, Mod pull-ups
LVL2: 75% BW mod pull-ups
LVL3: RX'd		 3m 18s
Performed as RX
Greg Segui 01/23/2017 Premier Martial Arts/Grand River CrossFit 01/23/2017 For Time:
20 Calorie Row
20 Clean & Jerk 115/85lbs
20 Calorie Row

Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 5m 55s
Workout Scaled
Greg Segui 01/20/2017 Premier Martial Arts/Grand River CrossFit 01/20/2017 10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20

Post rounds & reps!
LVL1M: 5min, Single skips, light weight, 20"/16"
LVL1: 8min, double skips, 40/25lbs, 20"/16"
LVL2: Triple skips, 45/30lbs,
LVL3: RX'd
 9 rounds 22 reps
Performed as RX
Greg Segui 01/18/2017 Premier Martial Arts/Grand River CrossFit 01/18/2017 15-12-9-6-3 reps of:
Thrusters 95/65lbs
Burpees over bar
Toes to bar

Post time!
LVL1M: 9-6-3 reps, light weight, HKR
LVL1: 12-9-6-3 reps, 75/45lbs, HKR
LVL2: 85/55lbs, K2C
LVL3: RX'd
 12m 03s
Workout Scaled
Greg Segui 01/16/2017 Premier Martial Arts/Grand River CrossFit 01/16/2017 4 rounds
30sec Sit-ups
30sec rest
30sec Deadlifts 115lbs
30sec rest

Post total reps!
 161 reps
Performed as RX
Greg Segui 01/14/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 9-14, 2017 3 rounds
3min
15 KB swings 50/35lbs
25 Air Squats
Remaining time Row for calories
2min rest between.

Score is total calories!
Scale as needed.		 104 reps
Performed as RX
Greg Segui 01/07/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 2-7, 2017 For time!
Buy In: 500m Row
Followed by:
5 rounds of:
15 Squats
10 V-sits
5 Push-ups
Cash Out: 25 Burpees

Post time!
Scale as needed.		 6m 42s
Performed as RX
Greg Segui 01/02/2017 Premier Martial Arts/Grand River CrossFit 01/02/2017 5 rounds for time:
10 Deadlifts @ 135lbs
20 Double Unders

Post time!
 3m 13s
Performed as RX
Greg Segui 12/27/2016 Premier Martial Arts/Grand River CrossFit 12/27/2016 4 rounds for max reps
30sec Hang Power Clean 95/65
15sec break
30sec Push-press 95/65lbs
30sec rest between rounds!

Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 133 reps
Performed as RX
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