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Athlete Date Sort Location Workout Name Description Results
Greg Segui 02/21/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 17-21, 2015 Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight!

Post total rounds/minutes.

Scale as needed!
 14 rounds 7 reps
Performed as RX
Greg Segui 02/17/2015 Premier Martial Arts/Grand River CrossFit 02/17/2015 10min AMRAP of:
3 OHS 65/45lbs
6 Push-ups
9 V-sits

Post rounds & reps!
LVL1M: 5min, light weight,
LVL1: 8min, 55/35lbs
LVL2: RX'd
LVL3: RX'd		 15 rounds 2 reps
Performed as RX
Greg Segui 02/13/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 9-13, 2015 5min AMRAP;
5 Deadlifts 135/95lbs
10 Push-ups
3min break
5min AMRAP;
5 Back Squats 135/95lbs
5 Pull-ups

Post total reps from each AMRAP added together.
LVL1M: 1 AMRAP, light weight, mod pull-ups
LVL1: 105/75lbs, mod. pull-ups
LVL2: 115/85, mod pull-ups
LVL3: RX'd		 207 reps
Performed as RX
Greg Segui 02/09/2015 Premier Martial Arts/Grand River CrossFit 02/09/2015 12min AMRAP of:
6 Power Cleans 115/75lbs
9 Toes to bar

Post rounds & reps!
LVL1M: 6min, light weight, hang knee raise
LVL1: 10min 85/55lbs, hang knee raise
LVL2: 105/65lbs, knees to elbows
LVL3: RX'd
 9 rounds 8 reps
Performed as RX
Greg Segui 02/05/2015 Premier Martial Arts/Grand River CrossFit 02/05/2015 Run or Row 2500m/1.55miles
Post time!

Scale as needed.
 10m 21s
Performed as RX
Greg Segui 02/04/2015 Premier Martial Arts/Grand River CrossFit Heavy Cindy 20min AMRAP of:
1 Deadlift @ 255/185lbs
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and reps!
 16 rounds 13 reps
Performed as RX
Greg Segui 01/30/2015 Premier Martial Arts/Grand River CrossFit 01/30/2015 5 rounds
Every 2min Complete
150m Row
3 Deadlifts @ BW
Toes to Bar-Complete as many in time remaining
1min Break between rounds.

Score is number of toes to bar completed.
LVL1M: 2 rounds, light weight, Hang knee raise.
LVL1: 3 rounds, 75%BW, hang knee raise
LVL2: Knees to chest
LVL3: RX'd		 83 reps
Performed as RX
Greg Segui 01/28/2015 Premier Martial Arts/Grand River CrossFit 01/28/2015 21-15-9 reps of:
SDHP 75lbs
Front Squats

Post time!		 3m 44s
Performed as RX
Greg Segui 01/17/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 12-17, 2015 In 10min:
1000 Row
Max-rep deadlifts 225/155lbs
In 6min:
Row 750m
Max Rep power cleans 135/85lbs
In 4min:
Row 500m
Max rep front Squats 135/85lbs

Post total number of reps!
Scale as needed.
 86 reps
Performed as RX
Greg Segui 01/12/2015 Premier Martial Arts/Grand River CrossFit 01/12/2015 10min AMRAP of:
5 Push Jerks @ 80% of Shoulder Press 1RM
12 Squats with above weight

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd		 13 rounds 12 reps
Performed as RX
Greg Segui 01/10/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 5-10, 2015 15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups

Post rounds and reps!
LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
Compare to Jan 25, 2014		 22 rounds 2 reps
Performed as RX
Greg Segui 01/05/2015 Premier Martial Arts/Grand River CrossFit 01/05/2015 3 rounds for time
12 Ground to Overhead @ 65% BW
12 Air Squats

Post time!
LVL1M: light weight
LVL1: 50% body weight
LVL2: 60% body weight
LVL3: RX'd		 3m 31s
Performed as RX
Greg Segui 01/03/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 29-Jan 3, 2015 5 rounds for time
5 Burpee Pull-ups
10 Box Jumps 24/20

Post time!
Scale as needed.
 4m 28s
Performed as RX
Greg Segui 12/29/2014 Premier Martial Arts/Grand River CrossFit 12/29/2014 For Time:
2000m Row
EMOM do 8 push-ups

Post time!
Scale as Needed.
 11m 20s
Performed as RX
Greg Segui 12/23/2014 Premier Martial Arts/Grand River CrossFit 12/23/2014 2x4min AMRAP's of:
30 Double Unders
20 Pull-ups
10 sit-ups
1min Break between AMRAP's

Post total reps added together!
LVL1M: 2min each, 15, 10, 5 reps, mod. pull-ups,single skips
LVL1: 3min each, 20, 15, 7 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd		 399 reps
Performed as RX
Greg Segui 12/20/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week December 15-20, 2014 Kettlebells for Christmas
15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs

Post rounds and reps!

LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd
compare to Dec 23, 2013		 11 rounds 27 reps
Performed as RX
Greg Segui 12/17/2014 Premier Martial Arts/Grand River CrossFit 12/17/2014 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.

LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd		 138 reps
Performed as RX
Greg Segui 12/15/2014 Premier Martial Arts/Grand River CrossFit 12/15/2014 4 rounds for time:
5 DB Thrusters 35/20lbs
10 Mountain Climbers
15 Sit-ups

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 2m 46s
Performed as RX
Greg Segui 12/13/2014 Premier Martial Arts/Grand River CrossFit 12/13/2014 Every minute on the minute for max rounds
1 Thruster 95/65lbs
5 Pull-ups
Add 1 thruster each minute until failure

Post total rounds and reps!		 10 rounds 4 reps
Performed as RX
Greg Segui 12/10/2014 Premier Martial Arts/Grand River CrossFit 12/10/2014 8min AMRAP of:
1 Rope Climb
5 Burpees
10 Box Jumps 24/20

Post rounds & reps!
LVL1M: 5min, mod rope climb,20"/16"
LVL1: mod. rope climb, 20/16"
LVL2: Mod. rope climb
LVL3: RX'd		 8 rounds 4 reps
Performed as RX
Greg Segui 12/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 1-6, 2014 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 		10 rounds 1 reps
Performed as RX
Greg Segui 11/29/2014 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 368 reps
Performed as RX
Greg Segui 11/27/2014 Premier Martial Arts/Grand River CrossFit 11/27/2014 Rowing
8x150m
30 sec between.

Post fastest interval.
 0m 31s
Performed as RX
Greg Segui 11/25/2014 Premier Martial Arts/Grand River CrossFit 11/25/2014 Push Jerk
5-5-5-5-5

Post heaviest load.
 145 lbs
Performed as RX
Greg Segui 11/24/2014 Premier Martial Arts/Grand River CrossFit 11/24/2014 4 rounds for Time:
10 KB Swings 50/35lbs
10 Burpees

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 2m 52s
Performed as RX
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