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Athlete	Date	Location	Workout Name	Description	Results
Greg Segui	05/06/2015	Premier Martial Arts/Grand River CrossFit	05/06/2015	10min AMRAP of: 200m Run 10 Tire Jumps 15 Push-ups Post Time! LVL1M: 5 min LVL1: 7min LVL2: RX'd LVL3: RX'd	6 rounds 12 reps Performed as RX
Greg Segui	05/04/2015	Premier Martial Arts/Grand River CrossFit	05/04/2015	10 Rounds for Time 10 Wall Balls 20/15lbs 7 Box Jumps 24/20 Post time! LVL1M: 5 rounds, low targets, step ups 20"/16" LVL1: 7 rounds, low targets, 20"/16" LVL2: RX'd LVL3: RX'd	7m 06s Performed as RX
Greg Segui	04/29/2015	Premier Martial Arts/Grand River CrossFit	04/29/2015	This workout is worth 5 points for the "CTC Challenge" For time: 10 Handstand push-ups 20 Box jumps 24/20 30 Pull-ups 30 Push-ups 20 Double unders 10 Knees to elbows Post time! Scale as needed.	3m 56s Performed as RX
Greg Segui	04/27/2015	Premier Martial Arts/Grand River CrossFit	04/27/2015	3 rounds for time 20 Push Press 75/55lbs 20 Sit-ups Post time! LVL1M: 10 reps each, light weight LVL1: 55/35lbs LVL2: 65/45lbs LVL3: RX'd	3m 06s Performed as RX
Greg Segui	04/25/2015	Premier Martial Arts/Grand River CrossFit	Prize WOD April 20-25, 2015	This WOD is a Prize WOD and is worth 10 points toward the "Cut the Crap Challenge". 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.	7m 56s Performed as RX
Greg Segui	04/22/2015	Premier Martial Arts/Grand River CrossFit	04/22/2015	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	8m 07s Performed as RX
Greg Segui	04/18/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Apr 13-18, 2015	This workout is worth 10 bonus points for the "Cut the Crap Challenge"! 10min Time Cap 400m Run 50 Back Squats 95/65lbs 40 Deadlifts 95/65lbs 30 Power Cleans 95/65lbs Row for Max Calories Score is total # reps/calories! Scale as needed.	162 reps Performed as RX
Greg Segui	04/17/2015	Premier Martial Arts/Grand River CrossFit	04/17/2015	3 rounds for time: 40 Walking Lunges 30 Sit-ups 20 Push-ups 10 Burpees Post time! LVL1M: 1 round. LVL1: 2 rounds LVL2: RX'd LVL3: RX'd	7m 58s Performed as RX
Greg Segui	04/08/2015	Premier Martial Arts/Grand River CrossFit	04/08/2015	21-15-9 reps of: Power Cleans 115/75lbs Wall Balls 20/15lbs Post time! LVL1M: 15-9 reps, light weight LVL1: 95/55lbs LVL2: 105/65lbs LVL3: RX'd	5m 44s Performed as RX
Greg Segui	04/06/2015	Premier Martial Arts/Grand River CrossFit	04/06/2015	4 rounds for time: 8 KB Swings 50/35lbs 8 Box Jumps 24/20 8 Walking Lunges 8 Toes to Bar Post time! LVL1M: 2 rounds, light weight, 20"/16", hang knee LVL1: 3 rounds, 40/25lbs, 20/16", hang knee LVL2: 45/30lbs, knees to chest LVL3: RX'd	4m 56s Performed as RX
Greg Segui	04/02/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Mar 30-Apr 2, 2015	Tabatas 20sec on/10sec off SA DB Snatch(alternate each set) 35/20lbs V-Sits SA DB Push Press 35/20lbs Post total reps added together. LVL1M: Light weight LVL1: 25/10lbs LVL2: 30/15lbs LVL3: RX'd	426 reps Performed as RX
Greg Segui	03/30/2015	Premier Martial Arts/Grand River CrossFit	03/30/2015	5 Rounds for Time of: 200m Row 5 Back squats 135/95lbs LVL1M: 3 rounds, light weight LVL1: 4 rounds, 95/65lbs LVL2: 115/75lbs LVL3: RX'd	6m 18s Performed as RX
Greg Segui	03/28/2015	Premier Martial Arts/Grand River CrossFit	Prize WOD March 23-28, 2015	8min Time Cap of: 25 Box jumps @ 20/16 25 Box Jumps @ 24/20 25 Push-up 25 Sit-ups With time left Max rep wall balls Post total reps! Scale as needed.	204 reps Performed as RX
Greg Segui	03/25/2015	Premier Martial Arts/Grand River CrossFit	03/25/2015	10min EMOM 5 Hang Power Snatch 75/45lbs 5 Med Ball Sit-up toss 20/15lbs Post total rounds! LVL1M: 5min, light weight LVL1: 8min, 55/25lbs, LVL2: 65/35lbs LVL3: RX'd	10 rounds 0 reps Performed as RX
Greg Segui	03/23/2015	Premier Martial Arts/Grand River CrossFit	03/23/2015	6 rounds for Time: 5 Chest to Bar Pull-ups 10 Wall Balls 20/15lbs 15 Sit-ups Post time! LVL1M: 3 rounds, mod. pull-ups LVL1: 4 rounds, mod. pull-ups LVL2: Mod. pull-ups LVL3: RX'd	5m 47s Performed as RX
Greg Segui	03/20/2015	Premier Martial Arts/Grand River CrossFit	03/20/2015	7min AMRAP: 7 KB SDHP 50/35lbs 7 V-sits Post rounds and reps! LVL1M: light weight, sit-ups LVL1: 35/20lbs, sit-ups LVL2: 45/30lbs LVL3: RX'd	14 rounds 8 reps Performed as RX
Greg Segui	03/18/2015	Premier Martial Arts/Grand River CrossFit	03/18/2015	10min AMRAP of: 5 Push Press @70% of Strict Press 1RM 10 Sit-ups Post rounds and reps! LVL1M: 5min, light weight LVL1: 50% LVL2: 60% LVL3: RX'd	22 rounds 7 reps Performed as RX
Greg Segui	03/14/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Mar 9-14, 2014	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 LVL1M: 500m, 3 rounds, asst. pull-ups, single skips LVL1: Asst. Pull-ups, double skips LVL2: Asst. Pull-ups, triple skips LVL3: RX'd Compare to March 22, 2013	8m 32s Performed as RX
Greg Segui	03/11/2015	Premier Martial Arts/Grand River CrossFit	03/11/2015	3 rounds for time: 10 Deadlifts 185/135lbs 50 Double Unders Post time! LVL1M: light weight, single skips LVL1: 155lbs/95lbs, double skips LVL2: 165/115bs, triple skips LVL3: RX'd	3m 37s Performed as RX
Greg Segui	03/09/2015	Premier Martial Arts/Grand River CrossFit	03/09/2015	15min AMRAP 20 Air Squats 20/15 Calorie Row Post rounds and reps! LVL1M: 7min, LVL1: 12min LVL2: RX'd LVL3: RX'd	8 rounds 11 reps Performed as RX
Greg Segui	03/05/2015	Premier Martial Arts/Grand River CrossFit	03/05/2015	10 x 30sec Row 1min Rest Post total work distance.	1,453 m Performed as RX
Greg Segui	03/04/2015	Premier Martial Arts/Grand River CrossFit	03/04/2015	For Time 500m Row 21 OH Squats 65/45lbs 21 Pull-ups Post time! LVL1M: 250m, 10 OHS with Dowel, mod. pull-ups LVL1: 45/25lbs, mod. pull-ups LVL2: 55/35lbs, mod. pull-ups LVL3: RX'd	3m 27s Performed as RX
Greg Segui	02/28/2015	Premier Martial Arts/Grand River CrossFit	Prize WOD February 23-28, 2015	15min Time Cap 100 Burpees 200 Double unders 800m Run With time left, row for calories. Score is total number of reps/meters/calories completed. Scale as needed!	1129 reps Performed as RX
Greg Segui	02/25/2015	Premier Martial Arts/Grand River CrossFit	02/25/2015	10min AMRAP of: 10 Wall Balls 20/15lbs 10 KB Swings 50/35lbs Post rounds and reps1 LVL1M: 5min, light weight LVL1: 8min, 40/25lbs LVL2: 45/30lbs LVL3: RX'd	12 rounds 4 reps Performed as RX
Greg Segui	02/23/2015	Premier Martial Arts/Grand River CrossFit	02/23/2015	10-8-6-4-2 reps of: DB Squat Clean 35/20lbs Sit-ups Post time! LVL1M: light weight LVL1: 25/10lbs LVL2: 30/15lbs LVL3: RX'd	2m 11s Performed as RX

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