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Athlete Date Sort Location Workout Name Description Results
Greg Segui 04/16/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 11-16, 2016 4 rounds for time
Hands cannot leave bar throughout workout. If they do its a 3 burpee penalty added at end of workout. Clock does not stop until burpees are completed.
4 Deadlifts 95/65lbs
4 Hang Cleans 95/65lbs
4 Thrusters 95/65lbs

Post time!
LVL1M: 2 rounds, light weight.
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 1m 27s
Performed as RX
Greg Segui 04/13/2016 Premier Martial Arts/Grand River CrossFit 04/13/2016 3 rounds for time
20 Power Cleans 95/65lbs
20 V-Sits

Post time!
LVL1M: 10 reps each, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 4m 25s
Performed as RX
Greg Segui 04/11/2016 Premier Martial Arts/Grand River CrossFit 04/11/2016 10min AMRAP:
8 Kettlebell swings 50/35lbs
10 Walking Lunges
12 Push-ups

Post Rounds & Reps!
LVL1M: 5min, light weight, mod push-ups
LVL1: 8min, 40/25lbs mod push-ups
LVL2: 45/30lbs
LVL3: RX'd		 13 rounds 3 reps
Performed as RX
Greg Segui 04/04/2016 Premier Martial Arts/Grand River CrossFit 04/04/2016 21-15-9-15-21 reps of:
Back Squat 135/95lbs
KB Swings 50/35lbs

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 95/65lbs
LVL2: 125/85lbs
LVL3: RX'd		 9m 34s
Performed as RX
Greg Segui 04/01/2016 Premier Martial Arts/Grand River CrossFit 04/01/2016 10 rounds of:
7 Burpees
7 Knees to elbows

Post time!
LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd		 6m 31s
Performed as RX
Greg Segui 03/31/2016 Premier Martial Arts/Grand River CrossFit 03/31/2016 5min Max Double Unders

Post total reps!
 300 reps
Performed as RX
Greg Segui 03/30/2016 Premier Martial Arts/Grand River CrossFit 03/30/2016 For Time
400m Run or Row
30 Deadlifts 115/85lbs
400m Run or Row
20 Power Cleans 115/85lbs
400m Run or Row
10 Push Jerks 115/85lbs

Post time!
LVL1M: 200m run or row, light weight,
LVL1: 85/65lbs
LVL2: 95/75lbs
LVL3: RX'd
 9m 07s
Performed as RX
Greg Segui 03/28/2016 Premier Martial Arts/Grand River CrossFit 03/28/2016 12min AMRAP
10 KB Swings 50/35lbs
10 Pull-ups
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 9 rounds 10 reps
Performed as RX
Greg Segui 03/23/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 21-24, 2016 3 rounds :30 Work / :30 Rest of:
Double Unders
Strict Chin Ups
KB Swings 50/35lbs
Toes-2-Bar

Post total reps added together!
Scale as needed.
 271 reps
Performed as RX
Greg Segui 03/22/2016 Premier Martial Arts/Grand River CrossFit 03/22/2016 ME 10min EMOM 80%1RM
2 reps Back Squat or Deadlift

Post Load!		 285 lbs
Performed as RX
Greg Segui 03/21/2016 Premier Martial Arts/Grand River CrossFit 03/21/2016 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 20, 2013

Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd		 4m 39s
Performed as RX
Greg Segui 03/16/2016 Premier Martial Arts/Grand River CrossFit 03/16/2016 10min EMOM
3 Back Squat 185/135lbs
5 Push Ups

Post total rounds. 10 is perfect score!
Scale as needed.

 10 rounds 0 reps
Performed as RX
Greg Segui 03/14/2016 Premier Martial Arts/Grand River CrossFit 03/14/2016 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd		 2m 47s
Performed as RX
Greg Segui 03/09/2016 Premier Martial Arts/Grand River CrossFit 03/09/2016 8min AMRAP:
12 OH Walking Lunges 45/25lbs
5 Squat Tuck Jumps
12 Push-ups

Post rounds and reps!

LVL1: 4min, light weight
LVL1: 6min, 25/10lbs
LVL2: 35/15lbs
LVL3: Rx'd		 9 rounds 17 reps
Performed as RX
Greg Segui 03/07/2016 Premier Martial Arts/Grand River CrossFit 03/07/2016 6 rounds for time
5 Hang Power Cleans 95/65lbs
5 V-Sits
5 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, sit-ups, 20"/16 step ups
LVL1: 4 rounds, 75/45lbs, 20"/16" step ups
LVL2: 85/55lbs, step ups
LVL1: Rx'd		 3m 28s
Performed as RX
Greg Segui 03/05/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 29-Mar 5, 2016 For Time:
Buy In: 1000m Row
Followed By:
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Cash Out: 100 Double Unders
Post time!

LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd		 9m 09s
Performed as RX
Greg Segui 02/26/2016 Premier Martial Arts/Grand River CrossFit 02/26/2016 7min Time Cap
2 Power cleans 95/65lbs starting point.
add 5lbs each round.

Post heaviest load!
Scale as needed!		 155 lbs
Performed as RX
Greg Segui 02/22/2016 Premier Martial Arts/Grand River CrossFit Feb 22, 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		 7m 56s
Performed as RX
Greg Segui 02/20/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 16-20, 2016 The Force Awakens
12min AMRAP of:
3 Man Makers 25/15lbs
6 Box Overs 24/20
9 Wall Balls 20/15lbs

Post rounds and reps!
LVL1M: 6min, light weight, 20"/16"
LVL1: 10min, 15/10lbs, 20"/16"
LVL2: 20/12lbs,
LVL3: RX'd		 7 rounds 14 reps
Performed as RX
Greg Segui 02/11/2016 Premier Martial Arts/Grand River CrossFit 02/11/2016 1000m Time Trial Row

Post time!		 3m 58s
Performed as RX
Greg Segui 02/08/2016 Premier Martial Arts/Grand River CrossFit 02/08/2016 10min EMOM
5 Burpees
5 V-sit

Post rounds!
Perect Score is 10 rounds.
Scale as needed.		 10 rounds 0 reps
Performed as RX
Greg Segui 02/03/2016 Premier Martial Arts/Grand River CrossFit 02/03/2016 5 rounds for time
7 KB Swings 50/35lbs
7 Push Press 95/65lbs
7 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, 20"/16"
LVL1: 4 rounds, 40/25lbs, 75/45lbs
LVL2: 45/55lbs
LVL3: RX'd
 4m 17s
Performed as RX
Greg Segui 02/01/2016 Premier Martial Arts/Grand River CrossFit 02/01/2016 10min AMRAP of:
3 OHS 65/45lbs
6 Push-ups
9 V-sits

Post rounds & reps!
LVL1M: 5min light weight
LVL1: 8min, 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 15 rounds 0 reps
Performed as RX
Greg Segui 01/27/2016 Premier Martial Arts/Grand River CrossFit 01/27/2016 5 rounds for time
3 Handstand Push-ups
5 Atomic Sit-ups 35/25lbs
7 Jump squats with plate 35/25lbs

Post time!
LVL1M: 2 rounds, mod push-ups, mod sit-ups, light weight
LVL1: 3 rounds, mod. push-ups,
LVL2: RX'd
LVL3: RX'd		 6m 27s
Performed as RX
Greg Segui 01/25/2016 Premier Martial Arts/Grand River CrossFit 01/25/2016 4 rounds for Time of:
25 Push Press 75lbs/55lbs
50 Double Unders

Post time.

LVL1M: 2 rounds, light weight, single skips
LVL1: 3 rounds, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd		 4m 31s
Performed as RX
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