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Athlete Date Sort Location Workout Name Description Results
Greg Segui 10/18/2016 Premier Martial Arts/Grand River CrossFit 10/18/2016 Partner Strength 3
Back Squats
5X5 Linear Sets
2X10 at 50% of 5X5

Post load!
This is a Partner Challenge Strength WOD.		 225 lbs
Performed as RX
Greg Segui 10/17/2016 Premier Martial Arts/Grand River CrossFit 10/17/2016 For Time:
30 Ring Rows
400m Run
21 Deadlifts 115/85lbs
400m Run
21 Deadlifts
400m Run
30 Ring Rows

Post Time!
This is a Partner Challenge Whiteboard workout.
Scale as needed.		 6m 37s
Performed as RX
Greg Segui 10/15/2016 Premier Martial Arts/Grand River CrossFit 10/15/2016 Partner WOD 2
25:00 Amrap
20 Wall balls 20/14
20 KB Swings 50/35
20 Jumping Lunges
20 Sit-ups
20 Push-ups
20 Squats
-Partners alternate exercises. Reps must be completed by one person before switching.
-At the 10:00 & 15:00 both must run 400M
Score is total reps		 895 reps
Performed as RX
Greg Segui 10/14/2016 Premier Martial Arts/Grand River CrossFit 10/14/2016 4 rounds for time of:
5 Single arm DB Snatch left 50/30lbs
5 Single arm DB snatch right 50/30lbs
30 Double Unders

Post time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 2m 28s
Performed as RX
Greg Segui 10/12/2016 Premier Martial Arts/Grand River CrossFit 10/12/2016 For time:
1000m Row
Followed by:
21-15-9 reps of:
Front Squat 95/65lbs
V-sits

Post time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout!		 6m 35s
Performed as RX
Greg Segui 10/11/2016 Premier Martial Arts/Grand River CrossFit 10/11/2016 Thrusters
5-5-5-5-5
Linear Sets!

Post Load!

Take total volume and divide by BW to give you points for Partner Challenge.


 125 lbs
Performed as RX
Greg Segui 10/07/2016 Premier Martial Arts/Grand River CrossFit Partner Workout #1 of Partner Challenge! 8 Rounds (alternating) for Time:
8 DB Thrusters 35/25
12 Toes-to-Bar
16 Calorie Row

Each partner must complete round before the other goes.

Post time!
Scale as needed.		 13m 53s
Performed as RX
Greg Segui 10/05/2016 Premier Martial Arts/Grand River CrossFit 10/05/2016 Partner Challenge Workout
7 Rounds for Time
10 Power Cleans 95/65lbs
10 Burpees

Post time!
Scale as needed.
 8m 31s
Performed as RX
Greg Segui 10/04/2016 Premier Martial Arts/Grand River CrossFit 10/04/2016 Partner Strength #1
Deadlifts
10 X 2 reps
Linear sets

Points = Total volume divided by body weight.
Post load!
 305 lbs
Performed as RX
Greg Segui 10/03/2016 Premier Martial Arts/Grand River CrossFit 10/03/2016 Partner Challenge Workout
Last Ascent
5-10-15
Back Squat 155/105lbs
Box Jumps 24/20

Post time!
LVL1M: light wieght, 20/16
LVL1: 115/85lbs, 20/16
LVL2: 135/95lbs
LVL3: RXd no step ups!		 2m 49s
Performed as RX
Greg Segui 10/01/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 26-OCt 1, 2016 15-12-9-6-3 reps of
Clean & Jerk 95/65lbs
After each round 30 Double Unders.

Post time!
Scale as needed.
 5m 01s
Performed as RX
Greg Segui 09/28/2016 Premier Martial Arts/Grand River CrossFit 09/28/2016 21-15-9 reps of:
Calorie row
Bupees

Post time!
Scale as needed.

 6m 29s
Performed as RX
Greg Segui 09/26/2016 Premier Martial Arts/Grand River CrossFit 09/26/2016 4 rounds
5 Power Snatch 75/45lbs
10 Push-ups
15 Walking Lunges

Post time!
LVL1M: 2 rounds, light weight, GTO
LVL1: 3 rounds, 55/25lbs, GTO
LVL2: 65/35lbs
LVL3: RX'd
 2m 57s
Performed as RX
Greg Segui 09/23/2016 Premier Martial Arts/Grand River CrossFit 09/23/2016 For time:
50 Double Unders
25 Sit-ups
50 Double Unders
25 Push-ups
50 Double Unders
25 V-sits
50 Double Unders

Post time!
Scale as needed.
Compare to Sept. 19, 2015		 4m 12s
Performed as RX
Greg Segui 09/21/2016 Premier Martial Arts/Grand River CrossFit 09/21/2016 5 rounds for time:
7 Deadlifts 95/65lbs
7 Front Squats 95/65
10 calorie Row

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd

 6m 42s
Performed as RX
Greg Segui 09/20/2016 Premier Martial Arts/Grand River CrossFit 09/20/2016 Deadlift
3-3-3-3-3-3-3
2x10 reps at 50% of 3R finished with.

Post heaviest load.		 275,275,275,275,275,275,275, lbs
Performed as RX
Greg Segui 09/19/2016 Premier Martial Arts/Grand River CrossFit 09/19/2016 4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs

Post time!
LVL1M: light weight, hang knee raise
LVL1: 75/45lbs, hang knee raise
LVL2: 85/55lbs, Knees to chest
LVL3: RX'd
 3m 49s
Performed as RX
Greg Segui 09/16/2016 Premier Martial Arts/Grand River CrossFit 09/16/2016 21-15-9 reps of:
Sumo-deadlift highpull 75lbs/55lbs
Burpees

LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd 		2m 58s
Performed as RX
Greg Segui 09/14/2016 Premier Martial Arts/Grand River CrossFit 09/14/2016 30-20-10 reps
K2E
Wall Balls 20/14lbs
2min Rest
30-20-10 reps
Double Unders
Wall Balls

Post total time including break!
Scale as needed.		 11m 01s
Performed as RX
Greg Segui 09/12/2016 Premier Martial Arts/Grand River CrossFit 09/12/2016 10min AMRAP:
5 Shoulder to Overhead 95/65lbs
10 Box Jumps 24/20
15 KB Swings 50/35lbs

Post rounds & Reps!
LVL1M: light weight, 20"/16"
LVL1: 75/45lbs, 20"/16", 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd
 7 rounds 9 reps
Performed as RX
Greg Segui 09/08/2016 Premier Martial Arts/Grand River CrossFit 09/08/2016 Run or Row
4x800m
2min Rest between

Post fastest interval. Try to keep within 20sec of each interval.

 3m 39s
Performed as RX
Greg Segui 09/07/2016 Premier Martial Arts/Grand River CrossFit 09/07/2016 For Time:
10 Squats at 60% Body Weight
200m Row
20 Squats
400m Row
30 Squats
600m Row

LVL1M; Air Squats,
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
Compare to Sept 21, 2015		 8m 12s
Performed as RX
Greg Segui 09/02/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 29-Sept 2, 2016 5 Rounds for Time
20 Walking lunges
10 Push-ups
20 Double Unders
EMOM 2 Burpees

Post Time!
Scale as needed.
 5m 08s
Performed as RX
Greg Segui 08/31/2016 Premier Martial Arts/Grand River CrossFit 08/31/2016 For Max reps
3 min AMRAP x 3
10 Deadlifts 95/65
7 Hang Power Cleans
4 Shoulder to overhead
2min rest before next round

Post total reps added together!
LVL1M: 2 AMRAP's, light weight,
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 233 reps
Performed as RX
Greg Segui 08/26/2016 Premier Martial Arts/Grand River CrossFit 08/26/2016 4 rounds for time:
250m Row
10 KB Swings 50lbs
10 Wall Balls 20lbs

Post time!
 8m 19s
Performed as RX
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