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Athlete Date Sort Location Workout Name Description Results
Greg Segui 08/22/2016 Premier Martial Arts/Grand River CrossFit 08/22/2016 10min AMRAP of:
5 Chest to bar pull-ups
10 Wall ball 20/14lbs
15 Push-ups

Post rounds & reps!
LVL1M: 5min, mod pull-ups
LVL1: 8min, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 7 rounds 6 reps
Performed as RX
Greg Segui 08/12/2016 Premier Martial Arts/Grand River CrossFit 08/12/2016 For Time:
7 Sumo-deadlift highpull 75/55lbs
9 Box Jumps 24/20"
12 Sit-ups
12 Sumo-deadlift highpull
9 Box Jumps
7 Sit-ups

Post time!
LVL1M: 7,9,12 reps. Light weight 20/16"
LVL1: 55/35lbs, 20"/16"
LVL2: 65/45
LVL3: RX'd		 1m 58s
Performed as RX
Greg Segui 08/10/2016 Premier Martial Arts/Grand River CrossFit 08/10/2016 10min AMRAP
3 Power cleans 135/95lbs
6 Push-ups
9 Squats

Post total rounds and reps!.
LVL1M: 6min, light weight
LVL1: 8min 115/75lbs
LVL2: 125/85lbs
LVL3: RX'd		 13 rounds 0 reps
Performed as RX
Greg Segui 08/03/2016 Premier Martial Arts/Grand River CrossFit 08/03/2016 Deadlift
5-5-3-3-1 reps
Followed by
3x10 of 50% of 1 rep you achieved.

Post all loads!
 225,245,275,295,335,165,165,165 lbs
Performed as RX
Greg Segui 08/02/2016 Premier Martial Arts/Grand River CrossFit 08/02/2016 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
40 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 35/20lbs, double skips
LVL2: 40/25lbs, triple skips
LVL3: RX'd
Compare to August 31, 2015		 4m 48s
Performed as RX
Greg Segui 07/29/2016 Premier Martial Arts/Grand River CrossFit 07/29/2016 10min AMRAP of:
50 Double Unders
10 Back Squats @ 115lbs

Post rounds and reps!		 7 rounds 0 reps
Performed as RX
Greg Segui 07/27/2016 Premier Martial Arts/Grand River CrossFit 07/27/2016 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.		 54 reps
Performed as RX
Greg Segui 07/11/2016 Premier Martial Arts/Grand River CrossFit 07/11/2016 5 Rounds for Time:
10 Deadlifts @ 135/95
20 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 105/75lbs, double skips
LVL2: 125/85lbs, triple skips
LVL3: RX'd		 2m 45s
Performed as RX
Greg Segui 06/29/2016 Premier Martial Arts/Grand River CrossFit 06/29/2016 21-15-9 reps of:
Power Cleans 95/65lbs
Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"16"
LVL1: 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL3: RX'd		 4m 20s
Performed as RX
Greg Segui 06/27/2016 Premier Martial Arts/Grand River CrossFit 06/27/2016 Snatch & Burpee Ladder
1-1-2-2-3-3 etc for 8min
Power Snatch 75/45lbs
Burpees

Add 1 Snatch and 1 Burpee each round for 8min.
Post total reps.
LVL1M: Ground to Overhead, light weight, 5min
LVL1: Ground to Overhead 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
Compare to July 13, 2015		 139 reps
Performed as RX
Greg Segui 06/15/2016 Premier Martial Arts/Grand River CrossFit 06/15/2016 For Time:
50 double-unders
Tabata row
50 double-unders

Tabata= 20sec on/10sec off x 8

Post Total time!
Scale as needed.
 4m 43s
Performed as RX
Greg Segui 06/06/2016 Premier Martial Arts/Grand River CrossFit 06/06/2016 10min AMRAP:
30 Double Unders
5 Hang Power Cleans 95/65lbs
5 Push Press 95/65lbs

Post rounds & reps!
LVL1M: single skips, light weight
LVL1: double skips, 75/45lbs
LVL2: triple skips, 85/55lbs
LVL3: RX'd		 9 rounds 30 reps
Performed as RX
Greg Segui 05/30/2016 Premier Martial Arts/Grand River CrossFit 05/30/2016 12min AMRAP
15 Calorie Row
10 Box Jumps 24/20
5 Toes to Bar

Post rounds and reps!
LVL1M: 6min, step ups,HKR
LVL1: 10min, step ups, HKR
LVL2: K2C
LVL3: RX'd
 7 rounds 15 reps
Performed as RX
Greg Segui 05/25/2016 Premier Martial Arts/Grand River CrossFit 05/25/2016 15 Min Time Cap Deck of Cards
Jokers= 10 Burpees
Face Cards= 10 Reps
Aces= 11 reps
Numbered Cards= as valued
Spades= Push-ups
Clubs= Sit-ups
Diamonds= Squats
Hearts= Jumping Jacks
Number of Cards is your score!
Scale as needed!		 61 reps
Performed as RX
Greg Segui 05/18/2016 Premier Martial Arts/Grand River CrossFit 05/18/2016 As Many Reps as Possible in 10min:
2 Burpee
4 Calorie Row
3 Burpees
6 Calorie Row
4 Burpees
8 Calorie Row.
Add 1 burpee each round, double calories each round.

Post total reps & calories added together.		 126 reps
Performed as RX
Greg Segui 05/16/2016 Premier Martial Arts/Grand River CrossFit 05/16/2016 AMRAP 10min
50 Double Unders
10 Back Squats 135/95lbs

Post total rounds and reps!
LVL1M; 6min, singles, light weight
LVL1: 8min, double skips, 95/65lbs
LVL2: triple skips, 115/85,
LVL3: Rx'd		 8 rounds 0 reps
Performed as RX
Greg Segui 05/14/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 9-14, 2016 Christine
3 rounds
Row 500m
12 Deadlifts BW
21 Box jump 24/20

Post time!
Scale as needed.
 11m 08s
Performed as RX
Greg Segui 05/11/2016 Premier Martial Arts/Grand River CrossFit 05/11/2016 For Time
Buy in: 100 Double Unders
3 rounds of:
10 Push-ups
10 Sit-ups
10 Squats
Cash out: 20 deadlifts @225/155lbs

LVL1M: Single skips, 2 rounds, light weight
LVL1: Double skips, 155/115lbs
LVL2: Triple skips,205/135lbs
LVL3: RX'd		 4m 40s
Performed as RX
Greg Segui 05/09/2016 Premier Martial Arts/Grand River CrossFit 05/09/2016 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 V-sits
20 Kettle Bell Swings 50lbs/35lbs

Post time!
LVL1M: light weight
LVL1: 15/8lbs, KBS 40/25lbs
LVL2: 20/12lbs, KBS 45/30lbs
LVL3: RX'd
 2m 52s
Performed as RX
Greg Segui 05/06/2016 Premier Martial Arts/Grand River CrossFit 05/06/2016 3 Rounds for time of:
10 Kettle bell swings 50lbs/35lbs
10 Sumo-Deadlift Highpull 75lbs/55lbs

Post time!
LVL1M: Light weight
LVL1: 40/25lbs, 55/35lbs
LVL2: 45/30lbs, 65/45lbs
LVL3: RX'd		 1m 53s
Performed as RX
Greg Segui 05/04/2016 Premier Martial Arts/Grand River CrossFit 05/04/2016 3 Rounds for Time of:
200m Run or Row
8 Push-Press 85/55lbs
10 Burpees

LVL1M: light weight
LVL1: 65/45lbs
LVL2: RX'd
LVL3: RX'd + 95/65lbs		 5m 53s
Performed as RX
Greg Segui 04/27/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 25-27, 2016 For Time:
21 Power Cleans 95/65lbs
21 Pull-ups
21 Calorie Row
15 Power Cleans 95/65lb
15 Pull-ups
15 Calorie Row
9 Power Cleans 95/65lbs
9 Pull-ups
9 Calorie Row

Post time!
Scale as needed.
Compare to April 25, 2015		 9m 22s
Performed as RX
Greg Segui 04/25/2016 Premier Martial Arts/Grand River CrossFit 04/25/2016 Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time!
Scale as needed.		 7m 26s
Performed as RX
Greg Segui 04/23/2016 Premier Martial Arts/Grand River CrossFit Prize WOD Apr 18-23, 2016 20min AMRAP for Partners
Partner A row 500m
Partner B AMRAP of:
3 Toes to Bar
6 Wall Balls 20/15lbs
9 Double Unders

Partner picks up where other leaves off after 500m has been rowed. Score is total distance rowed + total reps.
Scale as needed.		 4318 reps
Performed as RX
Greg Segui 04/18/2016 Premier Martial Arts/Grand River CrossFit 04/18/2016 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Ball Slams 20lbs

Post Time!
LVL1M: 10 reps of each, light weight.
LVL1: 55/35lbs,40/25lbs
LVL2: 65/45lbs, 45/30lbs
LVL3: RX'd		 4m 07s
Performed as RX
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