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Athlete Date Sort Location Workout Name Description Results
Greg Segui 02/27/2013 Premier Martial Arts/Grand River CrossFit 02-27-2013 10 rounds for time of:
3 Clean and Jerk 115/75lbs
30 Double Unders

LVL1M: 5 rounds, light weight, single skips
LVL1: 7 rounds, 95/55lbs, double skips
LVL2: Triple skips
LVL3: RX'd		 8m 23s
Performed as RX
Greg Segui 02/26/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 25-Mar 2, 2013 15min AMRAP of:
250m Row
12 Push-ups
14 Wall-balls 20/15lbs

LVL1M: 7min
LVL1: 10min
LVL2: RX'd
LVL3: RX'd		 6 rounds 0 reps
Performed as RX
Greg Segui 02/23/2013 Premier Martial Arts/Grand River CrossFit 02-23-2013 Power Snatch
5-5-5-5-5

Post heaviest load.
 105 lbs
Performed as RX
Greg Segui 02/22/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 18-23, 2013 "NIcole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

LVL1M: 10min, asst. pull-ups
LVL1: 15min, asst. pull-ups
LVL2: Asst. pull-ups
LVL3: RX'd		 8 rounds 100 reps
Performed as RX
Greg Segui 02/20/2013 Premier Martial Arts/Grand River CrossFit 02-20-2013 4 rounds for time of:
15 Squats
10 KB Swings 50/35lbs
5 V-sits
Post Time.

LVL1M: 3 rounds, light DB's, sit-ups
LVL1: 40/25lbs, sit-ups
LVL2: RX'd
LVL3: RX'd sub 5min		 2m 55s
Performed as RX
Greg Segui 02/15/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb. 11-16, 2013 Buy in: Max Rep Pull-ups
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max Rep Double Unders
Score is total of Pull-ups and Double Unders added together

LVL1M: Asst. Pull-ups, light weight,
LVL1: Asst. Pull-ups, 60% Bodyweight,
LVL2: Asst. Pull-ups,
LVL3: RX'd		 141 reps
Performed as RX
Greg Segui 02/13/2013 Premier Martial Arts/Grand River CrossFit 02-13-2013 Thrusters
5-5-5-5-5

Post heaviest load.		 115 lbs
Performed as RX
Greg Segui 02/12/2013 Premier Martial Arts/Grand River CrossFit 02-12-2013 3x3min Running, 3min Rest
Post Total distance added together		 1.40 mi
Performed as RX
Greg Segui 02/11/2013 Premier Martial Arts/Grand River CrossFit 02-11-2013 12min AMRAP of:
3 Power Cleans 115/75lbs
6 Push-ups
9 Squats

LVL1M: 6min, light weight
LVL1: 9min, 85/55lbs
LVL2: RX'd
LVL3: RX'd		 16 rounds 9 reps
Performed as RX
Greg Segui 02/07/2013 Premier Martial Arts/Grand River CrossFit 02-07-2013 10min AMRAP of:
4 Knees to Elbows
6 Push-ups
8 Sit-ups
Post total rounds.

LVL1M: 7min, hang knee raise
LVL1: Knees to chest
LVL2: RX'd
LVL3: RX'd		 14 rounds 4 reps
Performed as RX
Greg Segui 02/06/2013 Premier Martial Arts/Grand River CrossFit 02-06-2013 For Time:
50 Push-Jerks @ 60% BW

LVL1M: 20 @ light weight
LVL1: 35 @ 50% BW
LVL2: RX'd
LVL3: RX'd + 65%		 3m 43s
Performed as RX
Greg Segui 02/04/2013 Premier Martial Arts/Grand River CrossFit 02-02-2013 8min AMRAP of:
4 Handstand Push-ups
8 KB Swings 50/35lbs
12 Sit-ups
16 Double Unders

LVL1M: decline push-ups, light dumbbell, single skips
LVL1: Pike push-ups, 35/20lbs, double skips
LVL2: Wall facing push-ups, triple skips
LVL3: RX'd		 6 rounds 24 reps
Performed as RX
Greg Segui 02/01/2013 Premier Martial Arts/Grand River CrossFit 02-01-2013 3 Rounds for Time of:
5 Back Squats at Body weight
50 Double Unders
150m Row

LVL1M: light squats, single skips
LVL1: 65% BW, double skips
LVL2: Triple skips
LVL3: RX'd		 5m 49s
Performed as RX
Greg Segui 01/30/2013 Premier Martial Arts/Grand River CrossFit 01-30-2013 5 Rounds for Time:
1 Rope Climb
10 Pull-ups
20 Sit-ups
30 Decline Push-ups

LVL1M: 3 rounds, Jump Pull-ups
LVL1: 4 rounds, Band Assist pullups
LVL2: Band Assist Pull-ups
LVL3: RX'd		 8m 36s
Performed as RX
Greg Segui 01/29/2013 Premier Martial Arts/Grand River CrossFit 01-29-2013 Shoulder Press
5-5-3-3-1

Post heaviest load.		 105 lbs
Performed as RX
Greg Segui 01/23/2013 Premier Martial Arts/Grand River CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds and reps.

LVL1M: 10min, Jump Pull-ups
LVL1: 15min, Band Assist Pull-ups
LVL2: Band Assist Pull-ups
LVL3: RX'd		 23 rounds 5 reps
Performed as RX
Greg Segui 01/22/2013 Premier Martial Arts/Grand River CrossFit 01-22-2013 Split Jerk
5-5-5-5-5

Post heaviest load.
 125 lbs
Performed as RX
Greg Segui 01/21/2013 Premier Martial Arts/Grand River CrossFit 01-21-2013 4 Rounds for Max Reps
30sec Double Unders
30sec Push-ups
30sec Break
Record total number of reps added together.

LVL1M: Single Skips
LVL1: Double skips (2 skips =1rep)
LVL2: Triple skips (3skips =1rep)
LVL3: RX'd		 338 reps
Performed as RX
Greg Segui 01/15/2013 Premier Martial Arts/Grand River CrossFit 01-15-2013 12min AMRAP of:
250m Row
10 Push Press @ 60% of Shoulder Press 1RM

LVL1M: 8min, light weight
LVL1: 10min, light weight
LVL2: RX'd
LVL3: RX'd shoot for 5 rounds
 6 rounds 0 reps
Performed as RX
Greg Segui 01/14/2013 Premier Martial Arts/Grand River CrossFit 01-14-2013 For Time:
1 Mile Run
20 Knees to Elbow
20 Deadlifts (Body weight)
20 KB Swings 50lbs/35lbs
400m Run

LVL1M: 400m, 10 reps each, hang knee raise, light weight, 35lbs/20lbs, 200m
LVL1: 800m, knees to chest,15 reps each, 60% BW, 400m
LVL2: RX'd
LVL3: RX'd + Body weight plus 20lbs		 12m 34s
Performed as RX
Greg Segui 01/08/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 7-12, 2013 10min AMRAP of:
10 Sit-ups
8 Back Squats 50% 1RM
30 Double Unders

LVL1M: 5min, light weight, single skips
LVL1: 7min, 75lbs/45lbs double skips
LVL2: Triple skips
LVL3: RX'd 		9 rounds 6 reps
Performed as RX
Greg Segui 01/07/2013 Premier Martial Arts/Grand River CrossFit 01-07-2013 3 Rounds for Time of:
6 Clean and Jerk 115lbs/75lbs
400m Run

LVL1M: light weight 200m run
LVL1: 95lbs/55lbs
LVL2:RX'd
LVL3: RX'd sub. 10Min		 7m 41s
Performed as RX
Greg Segui 01/05/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 2-5, 2013 For Time:
30 Jump Squats
15 Push-ups
30 Box Jumps 24"/20"
15 Push-ups
30 Walking Lunges
15 Push-ups
30 Squats

LVL1M: 15 & 8 Reps, 20"/16"
LVL1: 20 & 10 Reps, 24"/20"
LVL2: RX'd
LVL3: RX'd + 28"/24"
 3m 25s
Performed as RX
Greg Segui 01/03/2013 Premier Martial Arts/Grand River CrossFit 01-03-2012 3 Rounds for Time of:
200m Run
20 Push-ups
30 Sit-ups

LVL1M: 2 rounds, 10 push-ups, 10 sit-ups
LVL1: 15 Push-ups, 15 sit-ups
LVL2: RX'd
LVL3: RX'd
 5m 54s
Performed as RX
Greg Segui 01/02/2013 Premier Martial Arts/Grand River CrossFit 01-02-2013 7 Rounds for time of:
250m Row
7 Hang Power Cleans 95lbs/65lbs
7 Burpees

LVL1M: 3 Rounds, 65lbs/45lbs
LVL1: 5 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 115lbs/75lbs
 14m 16s
Performed as RX
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