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Athlete
Date
Location
Workout Name
Description
Results
Greg Segui
09/17/2014
Premier Martial Arts/Grand River CrossFit
None
3 rounds for time:
50 Double Unders
20 Push-ups
2m 48s
Performed as RX
Greg Segui
09/10/2014
Premier Martial Arts/Grand River CrossFit
09/09/2014
4 rounds for time:
4 SA DB Hang Clean & Jerk 30lbs
6 Box Jumps 24"
8 Push-ups
4m 16s
Performed as RX
Greg Segui
09/10/2014
Premier Martial Arts/Grand River CrossFit
09/10/2014
4 rounds for time:
10 Calorie row
10 Wall Balls 20lbs
5m 47s
Performed as RX
Greg Segui
09/08/2014
Premier Martial Arts/Grand River CrossFit
09/08/2014
7min AMRAP of:
3 HSPU's
10 Ball Slams 20lbs
9 rounds 6 reps
Performed as RX
Greg Segui
08/28/2014
Premier Martial Arts/Grand River CrossFit
08/28/2014
2 rounds of:
Row 3min
Rest 1min
Row 2min
Rest 1min
Row 1min
Rest 1min
Post total distance.
2,983 m
Performed as RX
Greg Segui
08/27/2014
Premier Martial Arts/Grand River CrossFit
08/27/2014
Card Workout for time.
Diamonds = Push-ups
Hearts = Kettlebell swings 50/35lbs
Spades = Double Unders
Clubs= V-sits
Jokers = 10 Burpees
Post time!
LVL1M: Half Deck, light weight, single skips, sit-ups
LVL1: 40/25lbs, double skips
LVL2: 45/30lbs, triple skips
LVL3: RX'd
16m 16s
Performed as RX
Greg Segui
08/15/2014
Premier Martial Arts/Grand River CrossFit
Road WOD #6
6 rounds for time of:
10 Push-ups
10 Sit-ups
10 Squats
4m 16s
Performed as RX
Greg Segui
08/09/2014
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Aug 5-9, 2014
10 rounds of:
5 pull-ups
5 push-ups
5 rounds of:
10 GHD sit-ups
10 back extentions
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 for this one!
11m 51s
Performed as RX
Greg Segui
08/06/2014
Premier Martial Arts/Grand River CrossFit
08/06/2015
5 rounds for time of:
50 Double Unders
2 Rope climbs
Post time!
LVL1M: 3 rounds, singles, mod. rope climb
LVL1: 4 rounds, doubles, mod. rope climb
LVL2: triples, mod. rope climb.
LVL3: RX'd
05m 44s
Performed as RX
Greg Segui
07/30/2014
Premier Martial Arts/Grand River CrossFit
07/30/2014
30-20-10 reps of:
Pull-ups
Squat Jumps
Sit-ups
Post time!
LVL1M: 15-10-5 reps, mod. pull-ups, squats,
LVL1: 25-15-5 reps, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd
3m 20s
Performed as RX
Greg Segui
07/28/2014
Premier Martial Arts/Grand River CrossFit
07/28/2014
8min AMRAP of:
5 Deadlifts 185/115lbs
10 Wall Balls 20/15lbs
15 Double Unders
Post rounds & reps!
LVL1M: 5min light weight, single skips
LVL1: 6min, 155/95lbs, double skips
LVL2: 165/105lbs, triple skips
LVL3: RX'd
8 rounds 10 reps
Performed as RX
Greg Segui
07/26/2014
Premier Martial Arts/Grand River CrossFit
Prize WOD for the Week July 21-26, 2014
"The Ghost"
6 rounds of:
1 minute calorie row
1 minute burpees
1 minute double unders
1 minute rest
Post total reps for all added together.
LVL1M: 30 sec each, single skips
LVL1: 45 sec each,
LVL2: RX'd
LVL3: RX'd
749 reps
Performed as RX
Greg Segui
07/25/2014
Premier Martial Arts/Grand River CrossFit
07/25/2014
3 rounds for time of:
21 Push Press 75/45lbs
21 Sit-ups
21 Back Squats 75/45lbs
Post time!
LVL1M: 10 reps each, light weight
LVL1: 15 reps each, 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
5m 25s
Performed as RX
Greg Segui
07/14/2014
Premier Martial Arts/Grand River CrossFit
07/14/2014
4 rounds for time of:
40 Double Unders
30 Sit-ups
20 Hand Release Push-ups
10 Burpees
Post time!
LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: Triple skips
LVL3: RX'd
8m 51s
Performed as RX
Greg Segui
07/12/2014
Premier Martial Arts/Grand River CrossFit
Throwdown 2014 Workout #3
As many reps as possible in 8min of:
50 Box Jumps/Step Ups 24/20"(20/16")
25 Push-ups (Mod. push-ups)
50 Walking Lunge steps
25 V-sits (sit-ups)
50 Wall Balls 20/15lbs(low targets)
25 Burpees
If you finish all reps with time left start again at beginning.
Post total reps!
261 reps
Performed as RX
Greg Segui
07/09/2014
Premier Martial Arts/Grand River CrossFit
07/09/2014
5x3min AMRAPS, 1min Break between
3 Power cleans 115/75lbs
6 Pull-ups
9 Sit-ups
Post total reps from all rounds!
LVL1M 3x3min, light weight, mod pull-ups
LVL1: 4x3min, 95/55lbs, mod pull-ups
LVL2: 105/65lbs, mod pull-ups
LvL3: RX'd
373 reps
Performed as RX
Greg Segui
07/05/2014
Premier Martial Arts/Grand River CrossFit
Throwdown 2014 Workout #2
"The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press
0 rounds 56 reps
Performed as RX
Greg Segui
07/02/2014
Premier Martial Arts/Grand River CrossFit
07/02/2014
Hang Squat Cleans
5-5-5-5-5
Post heaviest load!
155 lbs
Performed as RX
Greg Segui
07/01/2014
Premier Martial Arts/Grand River CrossFit
07/01/2014
7min AMRAP of:
7 Hand Release Push-ups
7 Wall Balls 20lbs/15lbs
Post rounds & reps!
LVL1M: 5min, mod. push-ups, low targets
LVL1: Mod. push-ups, low targets
LVL2: RX'd
LVL3: RX'd
10 rounds 11 reps
Performed as RX
Greg Segui
06/25/2014
Premier Martial Arts/Grand River CrossFit
06/25/2014
EMOM for 12min of:
3 Deadlifts @ 225/135
5 Burpees
7 KB Swings 50/35
Post total rounds. 12 is perfect score.
LVL1M: 6min, light weight deadlift, 35/20lbs
LVL1: 10min, 185/95lbs, 40/25lbs
LVL2: 205/115lbs,45/30lbs
LVL3: RX'd
11 rounds 0 reps
Performed as RX
Greg Segui
06/23/2014
Premier Martial Arts/Grand River CrossFit
06/23/2014
For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders
Post time!
LVL1M: 25 & 12 reps each, single skips, sit-ups
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
4m 06s
Performed as RX
Greg Segui
06/21/2014
Premier Martial Arts/Grand River CrossFit
06/21/2014
Vested Cindy
20min AMRAP with 20/10lbs Vest
5 Pull-ups
10 Push-ups
20 Squats
Post rounds & reps!
LVL1M: 10min, no weight, mod. pull-ups
LVL1M: 12min, no weight, mod. pull-ups
LVL2: 15min, weighted, mod. pull-ups
LVL3: RX'd
18 rounds 8 reps
Performed as RX
Greg Segui
06/14/2014
Premier Martial Arts/Grand River CrossFit
Challenge of the Week June 9-14, 2014
3 X 5min AMRAPS/1min rest between
5 DB Thrusters 35/20lbs
10 Pull-ups
2nd Round sub Push-ups for Pull-ups
3rd Round sub Burpees for Push-ups
Score is all reps added together from 3 rounds
LVL1M: 2x5min, light weight, mod pull-ups
LVL1: 25/10lbs, mod. pull-ups
LVL2: 30/15lbs, mod. pull-ups
LVL3: RX'd
248 reps
Performed as RX
Greg Segui
06/09/2014
Premier Martial Arts/Grand River CrossFit
06-09/2014
4 rounds of:
6 Push-press @ 80% of Strict press 1RM
9 Sit-ups
12 Squats
Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 60%
LVL2: 70%
LVL3: RX'd
2m 34s
Performed as RX
Greg Segui
06/06/2014
Premier Martial Arts/Grand River CrossFit
Challenge of the Week June 2-6th, 2014
10min AMRAP of:
10 Kettle bell Swings 50/35lb
10 Push-ups
10 Squats
Post rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
13 rounds 15 reps
Performed as RX
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