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Athlete Date Sort Location Workout Name Description Results
Greg Segui 12/22/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 19-22, 2016 EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Post Rounds. Perfect score is 15!		 15 rounds 0 reps
Performed as RX
Greg Segui 12/21/2016 Premier Martial Arts/Grand River CrossFit 12/21/2016 15min AMRAP:
5 Power Cleans 95lbs
5 Toes to Bar
30sec Rest between rounds.

Post rounds & reps
 12m 05s
Performed as RX
Greg Segui 12/16/2016 Premier Martial Arts/Grand River CrossFit 12/16/2016 3 rounds for time:
250m Row
10 Deadlifts (BW)
15 Sit-ups

Post time!
LVL1M: light weight
LVL1: 50% BW
LVL2: 70% BW
LVL3: Rx'd
 5m 55s
Performed as RX
Greg Segui 12/14/2016 Premier Martial Arts/Grand River CrossFit 12/14/2016 3x3min AMRAP of:
10 Leg Levers
5 Power Cleans 95/65lbs
1min Break between rounds

Score is total reps.

LVL1M: Light weight
LVL1: 65/35lbs
LVL2: 85/55lbs
LVL3: RX'd		 243 reps
Performed as RX
Greg Segui 12/12/2016 Premier Martial Arts/Grand River CrossFit 12/12/2016 4 rounds
1min calorie row
1min DB Cleans 35lbs

Post total reps + calories
 143 reps
Performed as RX
Greg Segui 12/09/2016 Premier Martial Arts/Grand River CrossFit 12/09/2016 5 rounds of
50 double-unders
80ft walking lunge
80ft bear crawl

Post time!
Scale as needed.
 7m 29s
Performed as RX
Greg Segui 12/02/2016 Premier Martial Arts/Grand River CrossFit Strength - Cleans 5 set of 3 reps at 125lbs
1 set of 10 at 85lbs
 125 lbs
Performed as RX
Greg Segui 12/01/2016 Premier Martial Arts/Grand River CrossFit 12/01/2016 Run or Row
3000m (3Km) Time Trial

Post time!
 12m 47s
Performed as RX
Greg Segui 11/30/2016 Premier Martial Arts/Grand River CrossFit 11/30/2016 8min AMRAP of:
3 Clean & Jerk 115/85lbs
5 Burpees

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 85/55lbs
LVL2: 105/75lbs
LVL3: RX'd
 8 rounds 3 reps
Performed as RX
Greg Segui 11/28/2016 Premier Martial Arts/Grand River CrossFit 11/28/2016 4 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: light weight, HKR, 20"/16"
LVL1: 40/25lbs, HKR, 20/16
LVL2: 45/30lbs, K2C
LVL3: RX'd
 5m 07s
Performed as RX
Greg Segui 11/26/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 21-26 #2 "Hope"
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24" box
75/55 pound Thruster
Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 261 reps
Performed as RX
Greg Segui 11/22/2016 Premier Martial Arts/Grand River CrossFit 11/22/2016 Deadlift
10min to find new 3RM
5x3reps at new 3RM weight.

Post load!		 305 lbs
Performed as RX
Greg Segui 11/21/2016 Premier Martial Arts/Grand River CrossFit 11/21/2016 21-15-9
KB Swings 50/35lbs
Push-ups

Post Time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 2m 17s
Performed as RX
Greg Segui 11/16/2016 Premier Martial Arts/Grand River CrossFit 11/16/2016 8min AMRAP of:
3 Power Snatch 75/45lbs
3 T2B
4 Power Snatch
4 T2B
5 Power Snatch
5 T2B
.as far as you can go in 8min

Post total reps!
Scale as needed.
 106 reps
Performed as RX
Greg Segui 11/14/2016 Premier Martial Arts/Grand River CrossFit 11/14/2016 5 rounds of:
7 SDHP 75/55lbs
7 Front Squats 75/55lbs
7 Push Jerks 75/55lbs

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 2m 53s
Performed as RX
Greg Segui 11/11/2016 Premier Martial Arts/Grand River CrossFit 11/11/2016 21-15-9 reps of
Bar Facing Burpees
Front Squats 95/65lbs
Sit-ups

Post time!
LVL1M: 15-9 reps, push-ups, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 5m 16s
Performed as RX
Greg Segui 11/09/2016 Premier Martial Arts/Grand River CrossFit 11/09/2016 50-40-30-20-10
Double Unders
Mountain Climbers

Post time!
Scale as needed.
 3m 12s
Performed as RX
Greg Segui 11/04/2016 Premier Martial Arts/Grand River CrossFit 11/04/2016 5 rounds for Time:
10 Wall Balls 20/14lbs
10 Parallette Push-ups
10 Lateral Hops over Parallette

Post Time!
Scale as needed.		 3m 47s
Performed as RX
Greg Segui 11/02/2016 Premier Martial Arts/Grand River CrossFit 11/02/2016 4 rounds for time of:
5 Hang Squat cleans 95/65lbs
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 1m 42s
Performed as RX
Greg Segui 11/01/2016 Premier Martial Arts/Grand River CrossFit 11/01/2016 Split Jerk

3-3-3-3-3-3-3
Linear Sets
2x10 Shoulder Press at 50% of 3 rep

Post load.
 135 lbs
Performed as RX
Greg Segui 10/29/2016 Premier Martial Arts/Grand River CrossFit Partner Challenge Partner WOD#4 12:00 Amrap
Max Calorie Row
Wall Balls 20/14
Athletes will alternate as necessary.

Post total reps!
Scale as needed.
 451 reps
Performed as RX
Greg Segui 10/26/2016 Premier Martial Arts/Grand River CrossFit 10/26/2016 8 Rounds for Time:
3 Deadlifts @ 185/135lbs
6 Burpees
12 Offset Walking lunges 50/30lbs

Post Time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 6m 48s
Performed as RX
Greg Segui 10/25/2016 Premier Martial Arts/Grand River CrossFit 10/25/2016 Partner Strength 4
Power Cleans
10X2 Linear sets!

Post Load!
This is a Partner Challenge Strength WOD.
 155 lbs
Performed as RX
Greg Segui 10/24/2016 Premier Martial Arts/Grand River CrossFit 10/24/2017 10min AMRAP of:
5 Back Squats @ BW
10 HR push-ups
15 Sit-ups

Post total reps!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 313 reps
Performed as RX
Greg Segui 10/19/2016 Premier Martial Arts/Grand River CrossFit 10/19/2016 21-15-9
Box Jumps 24/20
Kettle Bell Swings 50/35lbs
Sumo deadlift highpull 75/55lbs

This is a Partner Challenge Whiteboard workout.
Scale as needed.
 5m 26s
Performed as RX
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