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Greg Segui 10/03/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Team Challenge Workout #1

1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press @ 70%of Strict Press 1RM
Box Jumps 24"/20"
Compare to April 25, 2012

LVL1M: 500m, 5-1, Light press,16/20
LVL1: 750m,8-1, Light press, 20/24
LVL2: RXd
LVL3: 28"/24"

Skill Development
Rope Climb
5 Times


 11m 01s
Performed as RX
Greg Segui 09/26/2012 Premier Martial Arts/Grand River CrossFit 09-26-2012 Nyree's Happy Birthday WOD

Buy in:
37 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders

LVL1M: No Burpees, Front Squat 65/45,DB Swings, Single Skips
LVL1: 75/5lbs, Triple Skips
LVL2: RX'd
LVL3: RX'd Sub 12min		 10m 40s
Performed as RX
Greg Segui 09/25/2012 Premier Martial Arts/Grand River CrossFit 09-25-2012 10 Rounds of:
2min Intervals of:
200m Run or 250m Row
10 Deadlifts @ BW
Sit-ups (Get as many sit-ups as you can before the 2min is up)
30 sec break between rounds.

Score is the total number of sit-ups performed over 10 rounds.
LVL1M: 5 rounds, 1/2 BW
LVL1: 7 rounds, 3/4 BW
LVL2: RX'd
LVL3: Rx'd plus 10lbs

Skill/Strength Development
Work on any Skill or Weakness
 198 reps
Performed as RX
Greg Segui 09/24/2012 Premier Martial Arts/Grand River CrossFit 09-24-2012 4 Rounds for Time of:
5 Handstand Push-ups
10 Overhead Walking Lunges 45lbs/35lbs
20 Wall-Balls 20lbs/15lbs

LVL1M: 2 rounds, Decline Push-ups, 25/15lbs, Low Target
LVL1: 3 rounds, Pike Push-ups, 35/25lbs, Low Target
LVL2: RX'd
LVL3: RX'd sub. 7min

Skill Development
Rope climb x5
 6m 27s
Performed as RX
Greg Segui 09/19/2012 Premier Martial Arts/Grand River CrossFit 09-19-2012 8 Rounds for Max Reps of:
Hang Power Clean 115lbs/75lbs, 20sec
10sec rest
Push Press 115lbs/75lbs, 20sec
10sec rest

Post total number of reps.
LVL1M: 4 rounds lightweight
LVL1: 6 rounds 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd

Skill Development
Box Jumps
3x10		 81 reps
Performed as RX
Greg Segui 09/18/2012 Premier Martial Arts/Grand River CrossFit 09-18-2012 4 Rounds for Time of:
250m Row
Burpees for the length of time it takes to row.

Score is total number of burpees.
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: Rx'd

Strength Development
Bench Press
5-5-5-5-5
 79 reps
Performed as RX
Greg Segui 09/14/2012 Premier Martial Arts/Grand River CrossFit 09-14-2012 5 Rounds for time of:
10 Tire Flips
400m Sandbag carry 40lbs/30lbs

LVL1M: 3r, no weight carry
LVL1: 5r, no weight carry
LVL2: RX'd
LVL3: RX'd Sub. 15min
 14m 51s
Performed as RX
Greg Segui 09/10/2012 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

LVL1M:30-20-10 Triple Skips
LVL1: 40-30-20-10 Triple Skips
LVL2: RX'd
LVL3: RX'd Sub. 8min
Post Time

Strength Development
Overhead Walking Lunge
3x10		 4m 46s
Performed as RX
Greg Segui 09/05/2012 Premier Martial Arts/Grand River CrossFit 09-05-2012 5 Rounds for Time:
6 Power Cleans 115lbs/75lbs
8 Box Jumps 24"/20"
10 V-Ups

LVL1M: 3r, Hang Clean(light), 20"/16", Sit-ups
LVL1: 4r, 95lbs/65lbs
LVL2: RX'd
LVL3: RX'd, 28"/24", sub. 8min

Strength Development
Behind the Neck Jerk
5-5-5-5-5
 6m 18s
Performed as RX
Greg Segui 09/04/2012 Premier Martial Arts/Grand River CrossFit 09-04-2012 4 Rounds for Time:
8 Sumo-Deadlift Highpulls 75lbs/55lbs
10 Ab-Rollouts

LVL1M: 3r, Lightweight
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd sub. 8min

Post Time

Skill Development
Rope Climb
5X
 3m 29s
Performed as RX
Greg Segui 08/31/2012 Premier Martial Arts/Grand River CrossFit 08-31-2012 6 Rounds for time:
6 Tire Flips
6 Jumps in and out of tire
100m Run

LVL1M: 3 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd sub 8min
 5m 23s
Performed as RX
Greg Segui 08/28/2012 Premier Martial Arts/Grand River CrossFit 08-28-2012 7 Rounds for Time of:
10 Deadlifts 155lbs/115lbs
20 Double Unders

LVL1M: 4 rounds, Light Deadlifts/skips
LVL1: 5 rounds, 50% Load/skips
LVL2: RX'd
LVL3: RX'd Sub. 10min

Strength Development
Bent Rows DB or Bar
5-5-5-5-5
 5m 05s
Performed as RX
Greg Segui 08/27/2012 Premier Martial Arts/Grand River CrossFit 08-27-2012 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
Post Rounds.

Skill Development
Double Unders
 10 rounds 8 reps
Performed as RX
Greg Segui 08/25/2012 Premier Martial Arts/Grand River CrossFit 08-25-2012 8x100m Sprints
2min between

Post fastest sprint.		 0m 13s
Performed as RX
Greg Segui 08/23/2012 Premier Martial Arts/Grand River CrossFit 08-23-2012 6 Rounds
Max Reps Handstand Push-ups
Max Reps Strict Pull-ups

Post total reps
Rest as needed between rounds. This is not timed.

Skill/Strength
Work on any weakness		 144 reps
Performed as RX
Greg Segui 08/22/2012 Premier Martial Arts/Grand River CrossFit 08-22-2012 15min AMRAP of:
10 Kettlebell swings, 50lbs/35lbs
10 Box jumps, 24"/20"
10 Ring dips

Post rounds and reps. Scale as needed.

Skill/Strength
Handstand Hold
30sec x 3		 8 rounds 15 reps
Performed as RX
Greg Segui 08/21/2012 Premier Martial Arts/Grand River CrossFit 08-21-2012 5 Rounds for time:
5 Power Snatches 75lbs/50lbs
200m Row

Post time. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 7m 54s
Performed as RX
Greg Segui 08/20/2012 Premier Martial Arts/Grand River CrossFit 08-20-2012 Five rounds for time of:
5 Deadlifts (Choose Weight)
10 Burpees

Post time. Scale as needed.

Skill/Strength
Rope Climb		 5m 59s
Performed as RX
Greg Segui 08/19/2012 Premier Martial Arts/Grand River CrossFit 08-19-2012 12min AMRAP of:

10 Push-ups
15 Sit-ups
20 Walking Lunges

 10 rounds 0 reps
Performed as RX
Greg Segui 08/10/2012 Premier Martial Arts/Grand River CrossFit 08-10-2012 3 Rounds for time of:
500m Row
20 Pistol Squats
20 KB Swings 50lbs/35lbs

Post time. Scale as needed.

Skill/Strength
L-Sits
Accumulate 2min total		 12m 27s
Performed as RX
Greg Segui 08/08/2012 Premier Martial Arts/Grand River CrossFit 08-08-2012 8min AMRAP of:
3 Power Snatches 75lbs/45lbs
5 Box Jumps 24"/20"
8 V-Ups

Post rounds. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 10 rounds 5 reps
Performed as RX
Greg Segui 08/07/2012 Premier Martial Arts/Grand River CrossFit 08-07-2012 2 Rounds for Reps of:
DB Thrusters for 1 minute 45lbs/30lbs
Rest 1 minute
Toes to Bar for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

Keep Score by Total Number of Reps. Scale as needed.

Skill/Strength
Double Unders		 132 reps
Performed as RX
Greg Segui 08/03/2012 Premier Martial Arts/Grand River CrossFit 08-03-2012 For Time:
200m Run
8-7-6-5-4-3-2-1 reps of:
Sumo-Deadlift 135/95
10-20-30-40-50-60-70-80 reps of:
Double Unders
400m

Post Time. Scale as needed.		 9m 20s
Performed as RX
Greg Segui 08/01/2012 Premier Martial Arts/Grand River CrossFit 08-01-2012 12min AMRAP of:
3 Squat Cleans 105lbs/75lbs
6 Pull-ups

Post rounds. Scale as needed.

Skill/Strength
Shoulder Press
5-5-5-5-5		 12 rounds 0 reps
Performed as RX
Greg Segui 07/30/2012 Premier Martial Arts/Grand River CrossFit 07-30-2012 5 Rounds for Time:
9 Deadlifts 155lbs/115lbs
12 Push-ups
15 Box jumps 24"/20"

Skill/Strength
Ring Dips
3x8		 7m 50s
Performed as RX
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