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Athlete Date Sort Location Workout Name Description Results
Greg Segui 02/13/2012 Premier Martial Arts/Grand River CrossFit 02-13-2012 4 Rounds for Time of:

400m Run

21 Push-ups

Scale as needed.		 8m 22s
Performed as RX
Greg Segui 02/08/2012 Premier Martial Arts/Grand River CrossFit Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Scale as needed.		 6 rounds 0 reps
Performed as RX
Greg Segui 02/07/2012 Premier Martial Arts/Grand River CrossFit 02-07-2012 10 Rounds for Time of:

8 Push-ups

10 Double-unders

Scale as needed.		 4m 39s
Performed as RX
Greg Segui 02/06/2012 Premier Martial Arts/Grand River CrossFit 02-06-2012 3 Rounds for Time of:

15 DB Swings 50lbs/35lbs

30 Sit-ups

Scale as needed.		 3m 06s
Performed as RX
Greg Segui 02/01/2012 Premier Martial Arts/Grand River CrossFit 02-01-2012 For Time:
50 Back Squats 75lbs/50lbs
5 Rope Climbs
40 Back Squats
4 Rope Climbs
30 Back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 Back Squats
1 Rope Climb

Scale as needed.


 8m 34s
Performed as RX
Greg Segui 01/31/2012 Premier Martial Arts/Grand River CrossFit 01-31-2012 7 Rounds for Time:

10 Deadlifts @ 135/95
20 Double Unders

Scale as needed.		 6m 32s
Performed as RX
Greg Segui 01/30/2012 Premier Martial Arts/Grand River CrossFit 01-30-2012 5 Rounds for Time:

12 Wall Balls 20lbs/15lbs
12 Toes to Bar

Scale as needed.		 6m 42s
Performed as RX
Greg Segui 01/28/2012 Premier Martial Arts/Grand River CrossFit 01-28-2012 Run 4x400m, 2min break between
or
Row 4x500m, 2min break between

Post fastest interval. Scale as needed.
 1m 13s
Performed as RX
Greg Segui 01/26/2012 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Scale as needed.		 5m 25s
Performed as RX
Greg Segui 01/25/2012 Premier Martial Arts/Grand River CrossFit 01-25-2012 5 rounds for time of:

45lbs/35lbs Overhead Walking Lunge 50ft.
21 Burpees		 12m 03s
Performed as RX
Greg Segui 01/24/2012 Premier Martial Arts/Grand River CrossFit 01-24-2012 For Time:

30 Clean and Jerks 95lbs/65lbs

Scale as needed.
 3m 08s
Performed as RX
Greg Segui 01/23/2012 Premier Martial Arts/Grand River CrossFit 01-23-2012 5 rounds for time of:

500m Row
50 Squats
30 Back Extensions

Scale as needed.		 21m 31s
Performed as RX
Greg Segui 01/18/2012 Premier Martial Arts/Grand River CrossFit 01-18-2012 21-18-15-12-9 reps of:
Power Snatch (choose weight)
Wall Balls 20lbs/15lbs
K2E's

Scale as needed.		 17m 18s
Performed as RX
Greg Segui 01/16/2012 Premier Martial Arts/Grand River CrossFit 01-16-2012 Split Jerk
3-3-3-3-3-3-3

Post Heaviest Load.
 120 lbs
Performed as RX
Greg Segui 01/12/2012 Premier Martial Arts/Grand River CrossFit 01-12-2012 3 Rounds for Time of:
20 Deadlifts @ 80% of Body Weight
20 Box Jumps 24"/20"

Scale as needed		 6m 00s
Performed as RX
Greg Segui 01/11/2012 Premier Martial Arts/Grand River CrossFit 01-11-2012 12min AMRAP of:
12 DB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Knees to Elbows

Scale as needed.
 10 rounds 19 reps
Performed as RX
Greg Segui 01/10/2012 Premier Martial Arts/Grand River CrossFit 01-10-2012 5 Rounds for Time of:
8 Hang Power Cleans 95lbs/65lbs
12 Sand Bag Step ups 40lbs/30lbs, 20" box

Scale as needed.
 5m 44s
Performed as RX
Greg Segui 01/09/2012 Premier Martial Arts/Grand River CrossFit 01-09-2012 5 Rounds for Time of:
5 Back Squats @ 150lbs/95lbs
5 Clapping Push-ups

Scale as needed.		 2m 50s
Performed as RX
Greg Segui 01/07/2012 Premier Martial Arts/Grand River CrossFit 01-07-2012 Deadlift
5-5-5-5-5		 255 lbs
Performed as RX
Greg Segui 01/05/2012 Premier Martial Arts/Grand River CrossFit 01-05-2012 20min AMRAP of:
15 Wall Balls 20/15lbs
30 DB Swings 50/35lbs
45 Double Unders
 6 rounds 22 reps
Performed as RX
Greg Segui 01/04/2012 Premier Martial Arts/Grand River CrossFit 01-04-2012 Front Squat
5-5-5-5-5		 145lbs lbs
Performed as RX
Greg Segui 01/03/2012 Premier Martial Arts/Grand River CrossFit 01-03-2012 4 Rounds for Time of:
6 Ground to Overhead (choose weight)
12 V-UPs
 3m 57s
Performed as RX
Greg Segui 01/02/2012 Premier Martial Arts/Grand River CrossFit 01-02-2012 5 Rounds for Time of:
5 Burpee Box Jumps 24"/20"
5 Sumo Deadlifts 75lbs/55lbs
5 Thrusters 75lbs/55lbs		 5m 09s
Performed as RX
Greg Segui 12/29/2011 Premier Martial Arts/Grand River CrossFit Ben's Happy New Year's WOD For Time:
25 Burpees
50 Knees to Elbows
75 Wall Balls
100 Double Unders

Scale as needed.		 10m 48s
Performed as RX
Greg Segui 12/28/2011 Premier Martial Arts/Grand River CrossFit 12-28-2011 10min AMRAP of:
5 Hang Power Cleans 95lbs/65lbs
250m Row

Scale as needed.		 5 rounds 75 reps
Performed as RX
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