Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Search Results
Athlete Date Sort Location Workout Name Description Results
Greg Segui 01/23/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Jan 18-23, 2016 10min Time Cap
As Many Reps As Possible
Add 1 rep each exercise round!
1 Pull-up
2 Push Press 75/45lbs
3 Pistol Squats

Post total reps!
Scale as needed.
188 reps
Performed as RX
Greg Segui 01/20/2016 Premier Martial Arts/Grand River CrossFit 01/20/2016 4 Rounds for time of:
20 Walking Lunges
15 V-sits
10 Burpees

Post time!
Scale as needed.
5m 08s
Performed as RX
Greg Segui 01/18/2016 Premier Martial Arts/Grand River CrossFit 01/18/2016 5 rounds for time
6 Hang Cleans 95/65lbs
12 Jump Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
2m 10s
Performed as RX
Greg Segui 01/12/2016 Premier Martial Arts/Grand River CrossFit 01/12/2016 Push jerk
Dynamic Effort- EMOM 2 reps @ 80% of 1RM Strict Press

Post Load!
115 lbs
Performed as RX
Greg Segui 01/11/2016 Premier Martial Arts/Grand River CrossFit 01/11/2016 For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs

Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
492 reps
Performed as RX
Greg Segui 01/09/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 4-9, 2016 Indy
Complete 5 rounds in 12 minutes of the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups

*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.
7m 42s
Performed as RX
Greg Segui 01/06/2016 Premier Martial Arts/Grand River CrossFit 01/06/2016 3 rounds for time
10 SA Db snatch Left arm 35/20lbs
10 SA Db snatch Right arm 35/20lb
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
2m 49s
Performed as RX
Greg Segui 01/04/2016 Premier Martial Arts/Grand River CrossFit 01/04/2016 4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
4m 59s
Performed as RX
Greg Segui 12/30/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 28-30, 2016 For Time:
1000m Row
20 Deadlifts 135/95lbs
500m Row
10 Deadlifts
250m Row

Post time!
LVL1M: 1/2 Distance, light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd
8m 52s
Performed as RX
Greg Segui 12/28/2015 Premier Martial Arts/Grand River CrossFit 12/28/2015 For Time:
100 Pull-ups

Scale as needed!
3m 01s
Performed as RX
Greg Segui 12/23/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 21-23, 2015 For time
Use same bar load throughout
25x Sumo deadlift high pull 75/55lbs
Row 200m
25x Power snatch
Row 200m
25x Power clean
Row 200m
25x Deadlifts

Post time!
Scale as needed.
7m 32s
Performed as RX
Greg Segui 12/21/2015 Premier Martial Arts/Grand River CrossFit 12/21/2015 3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. Step-Ups 20"
30 sec between each exercise.

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips/divide by 2 for score
LVL2: triple skips/divide by 3 for score
LVL3: RX'd
536 reps
Performed as RX
Greg Segui 12/18/2015 Premier Martial Arts/Grand River CrossFit 12/18/2015 5 rounds for time:
10 Push Press @ 50% BW
10 Jumping Lunges Total alternating
10 Hand Release Push-ups

Post time!
LVL1M: 3 rounds, Light weight
LVL1: 4 rounds, 30% BW
LVL2: 40%BW
LVL3: RX'd
4m 12s
Performed as RX
Greg Segui 12/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 7-12, 2015 Cindy
20min AMRAP of
5 Pull-ups
10 Push-ups
15 Squats

Post total rounds and Reps!
Scale as needed.
24 rounds 22 reps
Performed as RX
Greg Segui 12/09/2015 Premier Martial Arts/Grand River CrossFit 12/09/2015 10min AMRAP of:
5 Power Cleans @ 70%BW
10 Leg Levers

Post rounds and reps!
LVL1M: 5min, light weigt
LVL1: 8min, 50% BW
LVL2: 60% BW
LVL3: RX'd
13 rounds 5 reps
Performed as RX
Greg Segui 12/05/2015 Premier Martial Arts/Grand River CrossFit 12/05/2015 "Anna"
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd
11 rounds 1 reps
Performed as RX
Greg Segui 11/30/2015 Premier Martial Arts/Grand River CrossFit 11/30/2015 As many Burpees over Parallette
for 5min

Scale as needed.
74 reps
Performed as RX
Greg Segui 11/27/2015 Premier Martial Arts/Grand River CrossFit Fight Gone Bad For Our Hospital Three rounds of:
Wall-ball, 20/15lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump, 20" box
Push-press, 75/55lbs
Row (Calories)

1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.
409 reps
Performed as RX
Greg Segui 11/26/2015 Premier Martial Arts/Grand River CrossFit 11/26/2015 6x250m Row
45sec rest between.

Post fastest interval.
0m 49s
Performed as RX
Greg Segui 11/24/2015 Premier Martial Arts/Grand River CrossFit 11/24/2015 Back Squat
3-3-3-3-3-3-3

Post heaviest load.
225 lbs
Performed as RX
Greg Segui 11/23/2015 Premier Martial Arts/Grand River CrossFit 11/23/2015 10min AMRAP:
5 Push Press @65%BW
7 Pull-ups
9 Sit-ups

Post total rounds and reps!
LVL1M: 5min, light weight, mod. pull-ups
LVL1: 8min, 50%BW, mod. pull-ups
LVL2: Mod. pull-ups 55%
LVL3: RX'd
10 rounds 0 reps
Performed as RX
Greg Segui 11/21/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 16-21, 2015 Fight Gone Bad Warm-up
1min on Each for total reps. 1min break between
Wall Balls 20/15lbs
SDHP 75/55lbs
Box Jumps 24/20
Push Press 75/55lbs
Row for Calories

Post total reps and calories added together.
158 reps
Performed as RX
Greg Segui 11/18/2015 Premier Martial Arts/Grand River CrossFit 11/18/2015 For Time:
21 Burpees
21 KB Swings 50/35lbs
21 Pull-ups
21 Box Jumps 24/20
21 Burpees

Post time!
Scale as needed.
4m 34s
Performed as RX
Greg Segui 11/17/2015 Premier Martial Arts/Grand River CrossFit 11/17/2015 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
105 lbs
Performed as RX
Greg Segui 11/16/2015 Premier Martial Arts/Grand River CrossFit 11/16/2015 3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
5m 54s
Performed as RX