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Athlete Date Sort Location Workout Name Description Results
Greg Segui 06/04/2014 Premier Martial Arts/Grand River CrossFit 06/04/2014 4 rounds of:
10 Box Jumps 24/20
10 V-sits
10 Wall Balls 20/15lbs

Post time!
LVL1M: 2 rounds, 20"/16", sit-ups, low target
LVL1: 20"/16", sit-ups, low target
LVL2: RX'd
LVL3: RX'd
 4m 31s
Performed as RX
Greg Segui 06/02/2014 Premier Martial Arts/Grand River CrossFit 06/02/2014 6 rounds for time of:
5 Power Cleans 70% of Bodyweight
7 Pull-ups

Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 50% BW, mod. pull-ups
LVL2: 60% BW, mod. pull-ups
LVL3: RX'd
 3m 58s
Performed as RX
Greg Segui 05/26/2014 Premier Martial Arts/Grand River CrossFit 05/26/2014 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post rounds & reps
LVL1M: 6min
LVL1: 8min
LVL2: RX'd
LVL3: RX'd		 6 rounds 8 reps
Performed as RX
Greg Segui 05/20/2014 Premier Martial Arts/Grand River CrossFit 05/20/2014 12min AMRAP of:
10 Calorie Row
10 Toes to Bar
10 Wall-balls 20/15lbs

Post rounds & reps
LVL1M: 8min, hang knee raise
LVL1: 10min, hang knee raise
LVL2: Knees to chest
LVL3: RX'd		 7 rounds 7 reps
Performed as RX
Greg Segui 05/16/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 12-16, 2014 For Time:
20 Curtis Press 95/65lbs
1 Curtis Press= 1 Hang clean +
Right leg lunge + Left Leg Lunge + Push Press

Post time!
LVL1M: 10 reps, light weight
LVL1: 15 reps, 75/45lbs
LVL2: 85/55lb
LVL3: RX'd + 3 Burpee penalty every time bar touches floor added on to end of workout. Post number of burpees performed.		 3m 08s
Performed as RX
Greg Segui 05/12/2014 Premier Martial Arts/Grand River CrossFit 05/12/2014 3 Rounds for Time:
400m Run
20 Wall Balls
20 Sit-ups

Post time!
LVL1M: 2 rounds, 200m runs
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 7m 55s
Performed as RX
Greg Segui 05/10/2014 Premier Martial Arts/Grand River CrossFit TK -Challenge of the Week May 5-10, 2014 Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 28/24" box
12 Kettlebell swings, 50/35lbs

Post total rounds and reps!
LVL1M: 10min, mod. pull-ups, 20/16", light weight
LVL1: 15min, mod. pull-ups, 20/16", 40/25lbs
LVL2: mod. pull-ups, 24/20", 45/30lbs
LVL3: RX'd		 9 rounds 16 reps
Performed as RX
Greg Segui 05/07/2014 Premier Martial Arts/Grand River CrossFit 05/07/2014 5 Rounds for Time of:
5 Ground to Overhead 115/75lbs
10 Ab rollouts
15 Lateral Hops Over Bar

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 8m 49s
Performed as RX
Greg Segui 05/05/2014 Premier Martial Arts/Grand River CrossFit Back to Basics 21-15-9 reps of
Pull-ups
Push-ups
Sit-ups
Squats

Post time1
LVL1M:15-9 reps, mod. pull-ups
LVL1: mod. pull-ups
LVL2: RX'd
LvL3: RX'd
 3m 48s
Performed as RX
Greg Segui 05/03/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 28-May 3, 2014 10min to Complete as much as possible of:
Buy In: 4 rope climbs
Followed by 7 rounds of:
5 Hang Power cleans 95/65lbs
10 Sit-ups
Cash Out: 4 rope climbs

Perfect score is 118 reps. Post total reps completed. RX'd athletes receive 1 extra rep for every 10 seconds they have left on the clock!

LVL1M: mod. rope climb, light weight
LVL1: mod. rope climb, 75/45lbs
LVL2: mod. rope climb, 85/55lbs
LVL3: RX'd		 152 reps
Performed as RX
Greg Segui 05/02/2014 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time!
LVL1M" 30-20-10 reps, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 3m 53s
Performed as RX
Greg Segui 04/30/2014 Premier Martial Arts/Grand River CrossFit 04/30/2014 4 Rounds for Time:
250m Row
20 Push-ups
30 Double Unders
Compare to April 17, 2013

Post time!
LVL1M: 2 rounds, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 7m 55s
Performed as RX
Greg Segui 04/28/2014 Premier Martial Arts/Grand River CrossFit 04/28/2014 4 rounds for time:
8 Box Jumps 24"/28"
5 Deadlifts 225/185lbs
3 Burpees

Post time!
LVL1M: 20/16", light weight
LVL1: 20"/16", 185/135lbs
LVL2: 205/155lbs, 24/20"
LVL3: RX'd 		3m 13s
Performed as RX
Greg Segui 04/26/2014 Premier Martial Arts/Grand River CrossFit None In front of a clock set for 9 minutes:
3 minutes of clean and jerks, 115/85lbs
3 minutes of rowing for calories
3 minutes of burpees

Post total reps & Calories added together.

LVL1M: 6min, light weight
LVL1: 75/45lbs
LVL2: 95/65lbs
LVL3: RX'd		 128 reps
Performed as RX
Greg Segui 04/23/2014 Premier Martial Arts/Grand River CrossFit 04/23/2014 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		 8m 48s
Performed as RX
Greg Segui 04/21/2014 Premier Martial Arts/Grand River CrossFit 04/21/2014 5 rounds for time;
5 Deadlifts 225/155
25 Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 155/95lbs
LVL2: 205/135lbs
LVL3: RX'd		 4m 17s
Performed as RX
Greg Segui 04/16/2014 Premier Martial Arts/Grand River CrossFit Chelsea 04/16/2014 Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and reps!
LVL1: 10min, mod. pull-ups
LVL1: 15min, mod. pull-ups
LVL2: 20min, mod. pull-ups
LVL3: RX'd		 30 rounds 0 reps
Performed as RX
Greg Segui 04/12/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 7-12, 2014 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

Post Time:
LVL1M: 15 reps each, 20"/16", light weight
LVL1: 55/25lbs, 20"/16"
LVL2: 65/35lbs
LVL3: RX'd		 8m 05s
Performed as RX
Greg Segui 04/05/2014 Premier Martial Arts/Grand River CrossFit CrossFit Open 14.5 Challenge April 1-5, 2014 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees -Bar Facing

Post Time!
LVL1M: 12-3 reps, light weight
LVL1: 15-3 reps, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 13m 38s
Performed as RX
Greg Segui 04/02/2014 Premier Martial Arts/Grand River CrossFit 04/02/2014 3 rounds for time:
30 Box Jumps 24/20
20 Goblet squats with kettlebell 50/35lbs
10 Kettle bell swings 50/35lbs

Post time!
LVL1M: 15 Box jumps 20/16",10 Squats, light weight, 5 KB swings light weight
LVL1: 20/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 7m 21s
Performed as RX
Greg Segui 03/31/2014 Premier Martial Arts/Grand River CrossFit 03/31/2014 For Time:
75 Clean & Jerk @ 50% Body weight

Post Time!
LVL1M: Light weight
LVL1: 35% Body weight
LVL2: 40% Body weight
LVL3: RX'd

 4m 44s
Performed as RX
Greg Segui 03/28/2014 Premier Martial Arts/Grand River CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb./95lbs
20 muscle-ups

Post total reps.
LVL1M;7min, 30 calories, 25 HKR, 20 wall balls, 15 cleans/light weight.
LVL1: HKR, 95/65lbs, mod. muscle-ups
LVL2: K2C, 115/75lbs, mod. muscle-ups
LVL3: RX'd 		189 reps
Performed as RX
Greg Segui 03/26/2014 Premier Martial Arts/Grand River CrossFit 03/26/2014 For time:
Row 500 meters
50 Double Unders
Row 400 meters
40 Double Unders
Row 300 meters
30 Double Unders
Row 200 meters
20 Double Unders
Row 100 meters
10 Double Unders

Post time!
LVL1M: 300-100m, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 9m 27s
Performed as RX
Greg Segui 03/22/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 17-22 CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Post total reps. Scale as needed.		 117 reps
Performed as RX
Greg Segui 03/19/2014 Premier Martial Arts/Grand River CrossFit 03/19/2014 4 rounds for time:
250m row
7 Pull-ups (Strict)
7 Push-ups (Hand release)
7 DB Push-Press 40/25lbs

Post Time!
LVL1M: 2 rounds, Mod. pull-ups, light weight
LVL1: Mod. Pull-ups, 30/15lbs
LVL2: Mod. Pull-ups, 35/20lbs
LVL3: RX'd		 8m 49s
Performed as RX
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