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Athlete Date Sort Location Workout Name Description Results
Greg Segui 11/13/2015 Premier Martial Arts/Grand River CrossFit 11/13/2015 For time
20 Power snatch 75/45lbs
20 Toes to bar
20 Push Press 75/45
20 KB swings 50/35lbs
80 Double-unders


Post time!
Scale as needed.

 3m 07s
Performed as RX
Greg Segui 11/11/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 9-14, 2015 Rene
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Post time!
Scale as needed.		 24m 35s
Performed as RX
Greg Segui 11/02/2015 Premier Martial Arts/Grand River CrossFit 11/02/2015 For Time
500m Row
25 Push-ups
25 Squats
25 Sit-ups
500m Row

Post Time!
Scale as needed.
 5m 32s
Performed as RX
Greg Segui 10/28/2015 Premier Martial Arts/Grand River CrossFit 10/28/2015 5 Rounds for Time of:
5 Burpees
5 Sumo Deadlifts 75/55lbs
5 Thrusters 75/55lbs

LVL1M: 3 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 3m 39s
Performed as RX
Greg Segui 10/27/2015 Premier Martial Arts/Grand River CrossFit 10/27/2015 Hang Cleans
5-5-5-5-5

Post heaviest load!
 155 lbs
Performed as RX
Greg Segui 10/24/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 19-24, 2015 Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups
Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.

Scale as needed!		 105 reps
Performed as RX
Greg Segui 10/23/2015 Premier Martial Arts/Grand River CrossFit 10/23/2015 For time:
100 double-unders
50-calorie row
25 step-ups with 45/25lbs. dumbbells to 20/16

Post time!
LVL1M: Single skips, 25 cal, no weight 16"/12"
LVL1: doubles, 35 cal, 30/15lbs
LVL2: triples,
LVL3: RX'd		 6m 57s
Performed as RX
Greg Segui 10/19/2015 Premier Martial Arts/Grand River CrossFit 10/19/2015 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
12 V-UPs

Post time!

LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 3m 15s
Performed as RX
Greg Segui 10/17/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 13-17, 2015 20min AMRAP of:
10 Front Squats 65/45
15 Burpees
20 Double Unders

Post total rounds and reps!
LVL1M: 10min, air squats, single skips
LVL1: 15min, doubles
LVL2: triples
LVL3: RX'd		 12 rounds 9 reps
Performed as RX
Greg Segui 10/14/2015 Premier Martial Arts/Grand River CrossFit 10/14/2015 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.

LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 4m 41s
Performed as RX
Greg Segui 10/09/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 5-9, 2015 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!

LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd		 7m 35s
Performed as RX
Greg Segui 10/08/2015 Premier Martial Arts/Grand River CrossFit 10/08/2015 6x200m Run or Row
1min Rest

Post fastest interval!
 0m 39s
Performed as RX
Greg Segui 10/07/2015 Premier Martial Arts/Grand River CrossFit 10/07/2015 10min AMRAP of:
5 Squat Cleans 95/65lbs
5 Strict Pull-ups

Post rounds & reps!
LVL1M: 5min, light weight. Mod pull-ups
LVL1: 8min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd
 10 rounds 2 reps
Performed as RX
Greg Segui 10/02/2015 Premier Martial Arts/Grand River CrossFit 10/02/2015 4 Rounds for time of:
5 Ground to Overhead 75lbs/55lbs
10 Floor Wipers 75lbs/55lbs
15 Lateral Hops over Bar

LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd		 3m 56s
Performed as RX
Greg Segui 09/30/2015 Premier Martial Arts/Grand River CrossFit 09/30/2015 Max reps in 12min.
1x Pull-up
2x Push-ups
3x Squats
Add 1 rep to all movements each successive round, continue until failure or time elapses.

Post total reps!
Scale as needed.		 316 reps
Performed as RX
Greg Segui 09/28/2015 Premier Martial Arts/Grand River CrossFit 09/28/2015 4 rounds for time of:
6 SDHP 75/55lbs
8 Wall Balls 20/15lbs
10 V-sits

Post time!
LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 2m 36s
Performed as RX
Greg Segui 09/25/2015 Premier Martial Arts/Grand River CrossFit 09/25/2015 For max calories
5 minute time cap
Run 400m
20 Push-ups
Row for max calories
Rest 3 minutes
Repeat time cap for two more rounds
Swap out push-ups for box jumps in round 2, then pull-ups in round 3

Post total calories added together from 3 time caps!
Scale as needed!		 100 reps
Performed as RX
Greg Segui 09/21/2015 Premier Martial Arts/Grand River CrossFit 09/21/2015 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		 8m 23s
Performed as RX
Greg Segui 09/16/2015 Premier Martial Arts/Grand River CrossFit 09/16/205 3 rounds for Time of:
21 Push Press 75/55lbs
21 Knees to Elbows
21 Back Squats 75/55lbs

Post Time!
LVL1M; 1 rounds, light weight, hang knee raise
LVL1: 2 rounds, 55/35lbs, hang knee raise
LVL2: 65/45, hang knee raise
LVL3: RX'd
 7m 37s
Performed as RX
Greg Segui 09/14/2015 Premier Martial Arts/Grand River CrossFit 09/14/2015 For max rounds
1x... Power clean (115/85lbs)
1x... Burpee
Add one rep per round
8 minute time cap.

Post total rounds.
LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 10 rounds 3 reps
Performed as RX
Greg Segui 09/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 8-12, 2015 5 rounds for time
6 Pull-ups
9 Sumo-deadlift highpull 75/55lbs
12 Box Jumps 24/20

Post Time!
LVL1M: 3 rounds, mod pull-ups, light weight, 20"/16"
LVL1: 55/35lbs, mod pull-ups, 20"/16"
LVL2: 65/45lbs, mod pull-ups
LVL3: RX'd
 5m 47s
Performed as RX
Greg Segui 09/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 31-Sept 3, 2015 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Walking Lunge 95/65lbs
Push Jerk

Post Time:
LVL1M: light weight
LVL1: 75/45lbs
LVL2: RXd
LVL3: 105/75lbs		 10m 51s
Performed as RX
Greg Segui 08/31/2015 Premier Martial Arts/Grand River CrossFit 08/31/2015 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		 4m 47s
Performed as RX
Greg Segui 08/29/2015 Premier Martial Arts/Grand River CrossFit Prize WOD Aug 24-29, 2015 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 V-sits
10 Bent Rows 65/45

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks.
Scale as needed.
Compare to August 9, 2014
 10m 36s
Performed as RX
Greg Segui 08/24/2015 Premier Martial Arts/Grand River CrossFit 08/24/2015 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd


 10 rounds 0 reps
Performed as RX
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