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Athlete Date Sort Location Workout Name Description Results
Greg Segui 03/17/2014 Premier Martial Arts/Grand River CrossFit 03/17/2014 3 rounds for time:
8 Power Snatch 95/65lbs
12 Wall Balls 20/15lbs

Post Time!
LVL1M: Ground to Overhead, choose ball weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 3m 21s
Performed as RX
Greg Segui 03/14/2014 Premier Martial Arts/Grand River CrossFit 03/14/2014 3 rounds
1-minute stations:
Toes-to-Bar
KB Swings 50/35lbs
Hand Release Push-ups
1min Break between rounds.
*Perform 5 Burpees EVERY time you rotate to a different exercise.

Post total reps not including the burpees!

LVL1M: 2 rounds, light weight, Hanging knee raise
LVL1: Hanging knee raise, 40/25lbs,
LVL2: Knees to Chest, 45/30lbs
LVL3: RX'd		 186 reps
Performed as RX
Greg Segui 03/12/2014 Premier Martial Arts/Grand River CrossFit 03/12/2014 Complete as many rounds as possible in 7 minutes of:
5 sub-1:45/2:00 per 500m pace pulls on C2 rower
3 Deadlifts 255/185lbs

Post completed rounds.

LVL1M: 2:05/2:30 pace, light weight
LVL1: 2:00/2:20, 215/135lbs
LVL2: 1:55/2:05, 235/155lbs
LVL3: RX'd
 6 rounds 0 reps
Performed as RX
Greg Segui 03/10/2014 Premier Martial Arts/Grand River CrossFit 03/10/2014 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 27, 2013

Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd
 4m 45s
Performed as RX
Greg Segui 03/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 3-8, 2014 CrossFit Open 14.1

10min AMRAP of:
30 Double Unders
15 Power Snatches 75/55lbs
Post total reps!

LVL1M: 8min, single skips, light weight
LVL1: Double skips, 55/35lbs
LVL2: Triple skips, 65/45lbs
LVL3: RX'd		 321 reps
Performed as RX
Greg Segui 03/07/2014 Premier Martial Arts/Grand River CrossFit 03/07/2014 8min AMRAP of:
5 Front Squats 115/75lbs
10 Box Jumps 24/20

Post rounds & reps!

LVL1M: 4min, light weight, 20"/16"
LVL1: 85/55lbs, 20"/16"
LVL2: 95/65lbs
LVL3: RX'd
 8 rounds 8 reps
Performed as RX
Greg Segui 03/06/2014 Premier Martial Arts/Grand River CrossFit 03/06/2014 Rowing
20/20 x8 rounds
Post distance
20secs on/20sec off

 747 m
Performed as RX
Greg Segui 03/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 24-March 1, 2014 "Prize WOD"
For Time:
3 Deadlifts 185/135lbs
3 Toes to Bar
6 Deadlifts
6 Toes to Bar
9 Deadlifts
9 Toes to Bar
12 Deadlifts
12 Toes to Bar
Post Time!

LVL1M: light weight, hanging knee raise
LVL1: 135/95lbs, hanging knee raise
LVL2: 155/115lbs, knees to chest
LVL3: RX'd		 2m 23s
Performed as RX
Greg Segui 02/26/2014 Premier Martial Arts/Grand River CrossFit 02/26/2014 5 rounds for time:
6 DB Clean & Jerk 40/25lbs
250m Row

Post Time.
LVL1M: 3 rounds, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd
 8m 10s
Performed as RX
Greg Segui 02/24/2014 Premier Martial Arts/Grand River CrossFit 02/24/2014 5 rounds for Time:
20 Push-ups
30 Double Unders
10 Kettlebell Swings 50/35lbs

Post time.
LVL1M: 3 rounds, singles, light weight
LVL1: Doubles, 40/25lbs
LVL2: Triples, 45/30lbs
LVL3: RX'd		 5m 52s
Performed as RX
Greg Segui 02/21/2014 Premier Martial Arts/Grand River CrossFit DE- Deadlift Dynamic Effort Deadlift
7 sets of 2 reps @70% of 1RM (245lbs)
20sec rest between sets.
 245,245, 245,245,245,245,245 lbs
Performed as RX
Greg Segui 02/21/2014 Premier Martial Arts/Grand River CrossFit Front Squats & Box Jumps 8min AMRAP of:
5 Front Squats @115lbs
10 Box Jumps 24"

Post rounds and reps		 8 rounds 8 reps
Performed as RX
Greg Segui 02/19/2014 Premier Martial Arts/Grand River CrossFit 02/19/2014 For Time:
Buy In: 75 Double Under
5 Rounds of:
100m Row
10 Burpees
10 Pull-ups
Cash Out: 100 Squats

Post time!
LVL1M: Single skips, 3 rounds,mod. pull-ups
LVL1: Double skips, mod. pull-ups
LVL2: Triple skips, mod. pull-ups
LVL3: RX'd		 8m 40s
Performed as RX
Greg Segui 02/15/2014 Premier Martial Arts/Grand River CrossFit Cindy XXX Cindy XXX
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Post total reps.

LVL1M: 10min, mod. Pull-ups
LVL1: 15min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 600 reps
Performed as RX
Greg Segui 02/12/2014 Premier Martial Arts/Grand River CrossFit 02/12/2014 8min AMRAP:
8 Push Press 75/45lbs
8 Squats
8 Box Jumps 24/20

Post rounds and reps.

LVL1M: 4min, light weight, 20/16
LVL1: 6min, 55/25lbs, 20/16
LVL2: 65/35lbs
LVL3: RX'd		 8 rounds 16 reps
Performed as RX
Greg Segui 02/10/2014 Premier Martial Arts/Grand River CrossFit 02/10/2014 21-15-9 reps for time:
Power Clean and Jerk 95/65lbs
Pullups

Post time.

LVL1M: light weight, mod. Pull-ups
LVL1: 75/45lbs, mod. Pull-ups
LVL2: 85/55lbs, mod. Pull-ups
LVL3: RX'd		 6m 51s
Performed as RX
Greg Segui 02/07/2014 Premier Martial Arts/Grand River CrossFit 02/07/2014 5 Rounds for Time:
15 air squats
10 box jump (24/20)
5 Handstand Push-ups

Post time.

LVL1M: 3 rounds, 20"/16", mod. push-ups
LVL1: 20/16", mod. push-ups
LVL2: Mod. push-ups
LVL3: RX'd
 5m 25s
Performed as RX
Greg Segui 02/05/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 3-8, 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 13 reps
Performed as RX
Greg Segui 02/03/2014 Premier Martial Arts/Grand River CrossFit 02/03/2014 20/20 for 5 rounds
Squat Clean 95/65lbs
Push Press 95/65lbs

20sec on/20sec off for 5 rounds.
Do one exercise then on to the next after 20sec break.
Post total reps added together.

LVL1M: 3 rounds, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd 		82 reps
Performed as RX
Greg Segui 02/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 27-Feb 1, 2014 5 Rounds
Row 200m
5 DB Snatches (each arm) 40/20lbs
15 Sit-ups
25 Double Unders
Post time.

LVL1M: 2 rounds, light weight, single skips
LVL1: 3 rounds, 30/10lbs, double skips
LVL2: 35/15lbs, triple skips
LVL3: RX'd		 10m 16s
Performed as RX
Greg Segui 01/29/2014 Premier Martial Arts/Grand River CrossFit 01/29/2014 3 rounds
1 minute max reps weighted pull-ups 20/10lbs
1 minute max reps weighted dips 20/10lbs
1 minute rest
Post total reps added together.
Scale as needed!		 77 reps
Performed as RX
Greg Segui 01/27/2014 Premier Martial Arts/Grand River CrossFit 01/27/2014 10min AMRAP of:
10 Jump Squats (50%bw)
10 Behind the Neck Push-Jerk (50% bw)

Post rounds and reps!

LVL1M: 5min, light weight
LVL1: 8min, 35% BW
LVL2: 40% BW
LVL3: RX'd		 9 rounds 17 reps
Performed as RX
Greg Segui 01/25/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 20-25, 2014 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		 21 rounds 7 reps
Performed as RX
Greg Segui 01/24/2014 Premier Martial Arts/Grand River CrossFit 01/24/2014 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
12 V-UPs

Post time!

LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 3m 41s
Performed as RX
Greg Segui 01/17/2014 Premier Martial Arts/Grand River CrossFit 01/18/2014 7 min AMRAP of:
5 Power Cleans 115/85
6 Front Rack Walking Lunge Steps 115/85
7 Push-ups

LVL1M: 4min, light weight
LVL1: 5min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 6 rounds 2 reps
Performed as RX
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