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Athlete Date Sort Location Workout Name Description Results
Greg Segui 01/13/2014 Premier Martial Arts/Grand River CrossFit 01/13/2014 4 Rounds for time:
5 DB thrusters 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs

LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd		 3m 38s
Performed as RX
Greg Segui 01/11/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 6-11, 2014 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!

LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd		 7m 12s
Performed as RX
Greg Segui 01/10/2014 Premier Martial Arts/Grand River CrossFit 01/10/2014 Death By Med Ball
7min AMRAP of:
3 Wall Balls 20/15lbs
5 Med Ball Push-ups
7 Med Ball Sit-ups

Post total rounds and reps.

LVL1M: 4min
LVL1: 5min
LVL2: RXd
LVL3: RXd		 9 rounds 11 reps
Performed as RX
Greg Segui 01/08/2014 Premier Martial Arts/Grand River CrossFit 01/08/2014 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.

LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 5m 32s
Performed as RX
Greg Segui 01/06/2014 Premier Martial Arts/Grand River CrossFit 01/06/2014 6 Rounds for time:
3 Squat Clean thrusters at 105/75 lbs
6 Box jumps @ 28/24
9 Burpees (Over barbell. Two feet take off and land)

LVL1M: 3 rounds, light weight, 20/16
LVL1: 5 rounds, 85/55lbs, 24/20
LVL2: 95/65lbs
LVL3: RX'd		 8m 35s
Performed as RX
Greg Segui 12/30/2013 Premier Martial Arts/Grand River CrossFit 12/30/2013 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		 181 reps
Performed as RX
Greg Segui 12/27/2013 Premier Martial Arts/Grand River CrossFit 12/27/2013 10 rounds of:
7 Hand Release Push-ups
7 Med Ball Cleans 20lbs/15lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd		 4m 27s
Performed as RX
Greg Segui 12/23/2013 Premier Martial Arts/Grand River CrossFit 12/23/2013 Kettlebells for Christmas
15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs

LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd
Compare to December 22, 2012		 11 rounds 0 reps
Performed as RX
Greg Segui 12/21/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 16-21, 2013 Helen
3 rounds for time:
400m run
21 Kettlebell swings 50/35lbs
12 Pull-ups

LVL1M: 200m, light weight, mod. Pull-ups
LVL1: 35/20lbs, mod. Pull-ups
LVL2: mod. Pull-ups
LVL3: RX'd		 8m 41s
Performed as RX
Greg Segui 12/19/2013 Premier Martial Arts/Grand River CrossFit 12/19/2013 3 rounds for time of:
12 Pullups
12 Pistols (alt. legs)
12 V-Sits

LVL1M: 2 rounds,mod pull-ups, squats, sit-ups
LVL1: mod. Pull-ups, asst. pistols,
LVL2: Mod. Pull-ups
LVL3: RX'd		 3m 26s
Performed as RX
Greg Segui 12/18/2013 Premier Martial Arts/Grand River CrossFit 12/18/2013 12 min AMRAP
5 Deadlifts 205/135lbs
7 Push-ups (hand release)
9 Wall Balls 20/15lbs
Post Rounds & Reps.

LVL1M: 6min, light weight
LVL1: 8min, 165/75lbs
LVL2: 10min, 185/115lbs
LVL3: RX'd		 11 rounds 3 reps
Performed as RX
Greg Segui 12/11/2013 Premier Martial Arts/Grand River CrossFit 12/11/2013 For Time:
Run 400 meters
Row 500 meters
50 Sit-ups
25 Back Ext.
25 Burpee Pull-ups

LVL1M: 200m, 250m, 25 sit-ups, 15 back ext. 25 Burpee mod pull-ups
LVL1: Burpee mod pull-ups
LVL2: RX'd
LVL3: RX'd
 8m 35s
Performed as RX
Greg Segui 12/09/2013 Premier Martial Arts/Grand River CrossFit 12/09/2013 12min AMRAP of:
5 Ground to overhead 115/85lbs
10 Hand release push-ups
15 Box jumps 24/20

LVL1M: 6min, light weight, 20/16
LVL1: 10min 85/55lbs, 20/16
LVL2: 95/65lbs
LVL3: RX'd
 7 rounds 1 reps
Performed as RX
Greg Segui 12/06/2013 Premier Martial Arts/Grand River CrossFit 12/06/2013 3 rounds:
1 min Double Unders
1 min Burpees
1 min altng Step-Ups 20"
1 min Situps
1 min rest

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips
LVL2: triple skips
LVL3: RX'd		 545 reps
Performed as RX
Greg Segui 12/04/2013 Premier Martial Arts/Grand River CrossFit 12/04/2013 3x3min AMRAP of:
15 Cal Row
5 Power Cleans 95/65lbs
1min Break between rounds
Score is total reps & calories added together.

LVL1M: Light weight
LVL1: 65/35lbs
LVL2: 85/55lbs
LVL3: RX'd		 134 reps
Performed as RX
Greg Segui 12/02/2013 Premier Martial Arts/Grand River CrossFit 12/02/2013 5 rounds for time:
15 Overhead Walking lunge steps 45/25lbs
25 Push-ups (Hand Release)

LVL1M: 3 rounds, no weight lunges
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd		 5m 49s
Performed as RX
Greg Segui 11/27/2013 Premier Martial Arts/Grand River CrossFit 11/27/2013 20min AMRAP of:
Buy in: 200 Double Unders
With remaining time, complete as many rounds as possible of:
200m Run
5 Handstand Push-ups
10 Hang Power Cleans 115lbs/75lbs
15 Wall Balls 20/15lbs

LVL1M: 10min, single skips, mod. Push-ups, light weight, low targets
LVL1: 15min, double skips, mod. Push-ups, 95/55lbs
LVL2: Triple skips, mod. Push-ups, 105/65lbs
LVL3: RX'd		 5 rounds 6 reps
Performed as RX
Greg Segui 11/25/2013 Premier Martial Arts/Grand River CrossFit 11/25/2013 10min AMRAP of:
5 Power Snatches 95lbs/65lbs
250m Row
Post rounds and reps.

Compare to November 19, 2012
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds		 5 rounds 5 reps
Performed as RX
Greg Segui 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 86 reps
Performed as RX
Greg Segui 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 165 lbs
Performed as RX
Greg Segui 10/25/2013 Premier Martial Arts/Grand River CrossFit 10/25/2013 10 Rounds for Time:
10 Deadlifts 135/95lbs
15 Push-ups (hand release)
compare to Oct 25, 2012

LVL1M: 5 rounds, light weight
LVL1: 7 rounds, light weight
LVL2: RX'd
LVL3: RX'd 		7m 35s
Performed as RX
Greg Segui 10/21/2013 Premier Martial Arts/Grand River CrossFit 10/21/2013 10 Rounds for Time:
3 Power Snatches 95/65lbs
5 Handstand Push-ups
7 Ball Slams 20lbs

LVL1M: 5 rounds, mod. Push-ups, light weight
LVL1: 7 rounds, 75/45lbs, mod. Push-ups
LVL2: Mod. Push-ups
LVL3: RX'd		 8m 42s
Performed as RX
Greg Segui 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 13 rounds 11 reps
Performed as RX
Greg Segui 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3.5 Deadlift
5-5-3-3-1

Post heaviest load.		 345 lbs
Performed as RX
Greg Segui 10/11/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2 2013 4 rounds for Time:
250m Row
5 DB Single Arm Snatch 35/25lbs
15 Air Squats

LVL1M: 2 rounds, light weight
LVL1: 25/15lbs
LVL2: 30/20lbs
LVL3: RX'd		 7m 45s
Performed as RX
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