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Athlete Date Sort Location Workout Name Description Results
Greg Segui 08/19/2015 Premier Martial Arts/Grand River CrossFit 08/19/2015 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Air Squats
LVL1: 50% Body Weight
LVL 2:60% body Weight
LVL 3: RX'd

Post total rounds & reps! 		10 rounds 2 reps
Performed as RX
Greg Segui 08/17/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 Row 25-20-15-10-5 calories
Double unders 50-40-30-20-10

Post time!
LVL1M: 15-5, 10-30, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 7m 54s
Performed as RX
Greg Segui 08/15/2015 Premier Martial Arts/Grand River CrossFit 08/15/2015 Deck of Cards Workout
Hearts = Push-ups
Diamonds = Sit-ups
Spades = Squats
Clubs = Jumping Jacks
Jokers = 10 Burpees

Reps equal number on card. Face cards are 10 reps and Aces are 11.
Post time to complete full deck of cards!		 10m 55s
Performed as RX
Greg Segui 08/08/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 4-8, 2015 Max rounds in 5 minutes of
3 Handstand push-ups
6 Sumo deadlift high pulls 75/55lbs
Rest 2 minutes

Then, max rounds in 5 minutes of
4 Thrusters 75/55lbs
8 Pull-ups
Rest 2 minutes

Then, max rounds in 5 minutes of
5 KB swings 50/35lbs
10 Wall Balls

Post total reps for all added together!
Scale as needed.		 251 reps
Performed as RX
Greg Segui 07/29/2015 Premier Martial Arts/Grand River CrossFit 07/29/2015 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/155lbs

LVL1M: 2 rounds, single skips, light weight on all.
LVL1: 3 rounds, double skips, 25/15lbs, 155/115lbs
LVL2: Triple skips
LVL3:RX'd		 3m 55s
Performed as RX
Greg Segui 07/27/2015 Premier Martial Arts/Grand River CrossFit 07/27/2015 Tabata Wall Balls 20/15lbs
3min Break
2min Max Rep Burpees

Post total reps added together!
Scale as needed!		 121 reps
Performed as RX
Greg Segui 07/25/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 20-25, 2015 Complete as many reps as possible in 5 minutes of:
shoulder presses 65/45
Each time you break, perform 30 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 5 minutes of:
hang power cleans 95/65
Each time you drop the bar, perform 30 squats

Post total reps of presses and cleans added together!
Scale as needed.		 136 reps
Performed as RX
Greg Segui 07/22/2015 Premier Martial Arts/Grand River CrossFit 07/22/2015 Throwdown Workout #4 2012
10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.
Scaled as needed!
 105 reps
Performed as RX
Greg Segui 07/13/2015 Premier Martial Arts/Grand River CrossFit 07/13/2015 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		 137 reps
Performed as RX
Greg Segui 07/10/2015 Premier Martial Arts/Grand River CrossFit 07/10/2015 1 minute of pull-ups
1 minute of rowing/calories
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups

Post total reps added together!
Scale as needed.
 194 reps
Performed as RX
Greg Segui 07/07/2015 Premier Martial Arts/Grand River CrossFit 07/07/2015 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!
 150 lbs
Performed as RX
Greg Segui 07/06/2015 Premier Martial Arts/Grand River CrossFit 07/06/2015 10min AMRAP of:
5 Power cleans 95/65
10 Pistols/Alternating
15 Double unders

Post rounds & reps!
LVL1M: 5min. light weight, squats, single skips
LVL1: 8min, 75/45lbs, mod. pistols, double skips
LVL2: 85/55lbs, mod. pistols, triple skips
LVL3: RX'd 		11 rounds 5 reps
Performed as RX
Greg Segui 07/04/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 29-July 4, 2015 4 rounds for time:
10 Calorie Row
10 Push-ups
10 Clean & Jerk 95/65lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 7m 29s
Performed as RX
Greg Segui 06/22/2015 Premier Martial Arts/Grand River CrossFit 06/22/2015 3 rounds for time of:
5 Floor Press @ 50% BW
10 Hang Power cleans @ 50% BW
15 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds light weight
LVL1: 30% body weight
LVL2: 40% body weight
LVL3: RX'd		 2m 48s
Performed as RX
Greg Segui 06/17/2015 Premier Martial Arts/Grand River CrossFit 06/17/2015 3 Rounds for Time of:
20 Push Press 75/55lbs
20 Front Squats 75/55lbs
5 Burpees every minute. Start workout with 5 burpees.

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 5m 33s
Performed as RX
Greg Segui 06/16/2015 Premier Martial Arts/Grand River CrossFit 06/16/2015 Sumo-Deadlift
2-2-2-2-2-2

Post heaviest load!
 305 lbs
Performed as RX
Greg Segui 06/15/2015 Premier Martial Arts/Grand River CrossFit 06/15/2015 Baseline from Hell
5 rounds, 3min Rest between
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Post time including breaks

LVL1M: 2 rounds, mod. pull-ups
LVL1: 3 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 29m 54s
Performed as RX
Greg Segui 06/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 8-12, 2015 CrossFit Games Open 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55lb. power snatches, 15 reps

Post total rounds and reps!
Scale as needed.		 7 rounds 32 reps
Performed as RX
Greg Segui 06/09/2015 Premier Martial Arts/Grand River CrossFit 06/09/2015 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 160 lbs
Performed as RX
Greg Segui 06/06/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 1-6, 2015 10min Time Cap
90 Double Unders
9 Power Cleans 135/95lbs
9 Strict Pull-ups
60 Double Unders
6 Power Cleans 135/95lbs
6 Strict Pull-ups
30 Double Unders
3 Power Cleans 135/95lbs
3 Strict Pull-ups

10min CAP
Post total reps! 216 is perfect score.
Scale as needed.		 216 reps
Performed as RX
Greg Segui 06/01/2015 Premier Martial Arts/Grand River CrossFit 06/01/2015 5 min AMRAP Ladder (1, 1, 2, 2, 3, 3)
KB Swings 50/35lbs
KB Squat Jumps

Add 1 rep each round until timer sounds.
Post total reps!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 125 reps
Performed as RX
Greg Segui 05/19/2015 Premier Martial Arts/Grand River CrossFit 05/19/2015 4 rounds for reps of:
60sec Max Burpees
30sec Rest
60sec Max Double Unders
30sec Rest

Post total reps added together!
Scale as needed.		 662 reps
Performed as RX
Greg Segui 05/15/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 11-15, 2015 Rowing Cindy
20min AMRAP of:
15 Calorie Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds, reps/calories. Scale as needed. 		11 rounds 2 reps
Performed as RX
Greg Segui 05/13/2015 Premier Martial Arts/Grand River CrossFit 05/13/2015 3 Rounds for Time of:
20 Deadlifts @ 80% of Body Weight
20 Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"/16"
LVL1: 60% BW, 20"/16"
LVL2: 70% BW
LVL3: RX'd
 4m 51s
Performed as RX
Greg Segui 05/11/2015 Premier Martial Arts/Grand River CrossFit 05/11/2015 3 rounds for time of:
10 Clean and jerks (95/65 )
50 Double unders

Post time.
LVL1M: light weight, single skips
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd
 3m 45s
Performed as RX
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