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Athlete Date Sort Location Workout Name Description Results
Greg Segui 03/17/2020 Premier Martial Arts/Grand River CrossFit 03/17/2020 Squat Cleans
2-2-2-2-2-2-2-2-2-2

Post load!
Scale as needed.		 160 lbs
Performed as RX
Greg Segui 03/16/2020 Premier Martial Arts/Grand River CrossFit 03/16/2020 7 minute AMRAP:
7 push press 75/45lbs
7 KBS 50/35lbs
7 burpees

Post total reps!
Scale as needed.		 122 reps
Performed as RX
Greg Segui 03/13/2020 Premier Martial Arts/Grand River CrossFit 03/13/2020 7min AMRAP:
7 KB SDHP 50/35lbs
7 Sit-ups

Post total reps!
Scale as needed.
 191 reps
Performed as RX
Greg Segui 03/11/2020 Premier Martial Arts/Grand River CrossFit 03/11/2020 3 rounds for time of:
10 DB Alternating Single arm snatch 50/35lbs
10 Toes to Bar

Post time!
 3m 22s
Performed as RX
Greg Segui 03/09/2020 Premier Martial Arts/Grand River CrossFit 03/09/2020 6 rounds for time
8 Hang Power Cleans 95/65lbs
8 V-Sits
8 Box Jumps 24/20

Post time!
 6m 29s
Performed as RX
Greg Segui 03/06/2020 Premier Martial Arts/Grand River CrossFit 03/06/2020 10min EMOM
3 Back Squat 185/135lbs
5 Push Ups

Post total rounds. 10 is perfect score!
Scale as needed.
 10 rounds 0 reps
Performed as RX
Greg Segui 03/04/2020 Premier Martial Arts/Grand River CrossFit 03/04/2020 5 rounds for Time:
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
Scale as needed.		 6m 37s
Performed as RX
Greg Segui 03/02/2020 Premier Martial Arts/Grand River CrossFit 03/02/2020 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.

 4m 11s
Performed as RX
Greg Segui 02/26/2020 Premier Martial Arts/Grand River CrossFit None 8min AMRAP
5 Squats
5 KB Swings 50lbs
5 Sit-ups

 11 rounds 5 reps
Performed as RX
Greg Segui 02/19/2020 Premier Martial Arts/Grand River CrossFit 02/19/2020 The Force Awakens
12min AMRAP of:
3 Man Makers 25/15lbs
6 Box Overs 24/20
9 Wall Balls 20/15lbs

Post rounds and reps!
Compare to February 20, 2016
 7 rounds 4 reps
Performed as RX
Greg Segui 02/14/2020 Premier Martial Arts/Grand River CrossFit 02/14/2020 5 rounds for time:
6 DB Clean & Jerk 40/25lbs
250m Row

Post Time.
Scale as needed.
 8m 18s
Performed as RX
Greg Segui 02/12/2020 Premier Martial Arts/Grand River CrossFit 02/12/2020 10-8-6-4-2 reps of:
Hang Power Clean 95/65lbs
Push-ups

Post time!
Scale as needed.
 1m 43s
Performed as RX
Greg Segui 02/10/2020 Premier Martial Arts/Grand River CrossFit 02/10/2020 4 rounds for time of:
15 Air Squats
10 KB Swings 50/35lbs
15 V-sits

Post Time.
Scale as needed.		 4m 28s
Performed as RX
Greg Segui 02/05/2020 Premier Martial Arts/Grand River CrossFit 02/05/2020 5 rounds for Time:
10 Kettlebell Swings 50/35lbs
20 Push-ups
30 Double Unders

Post time
Scale as needed.		 7m 01s
Performed as RX
Greg Segui 02/03/2020 Premier Martial Arts/Grand River CrossFit 02/03/2020 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!
Scale as needed.		 11 rounds 0 reps
Performed as RX
Greg Segui 02/01/2020 Premier Martial Arts/Grand River CrossFit 02/01/2020 30min AMRAP:
500m Row
3 rounds of Strict Cindy

1 round of strict Cindy = 5 strict pull-ups, 10 push-ups, and 15 air squats

Post total rounds and reps!
Scale as needed.
 5 rounds 0 reps
Performed as RX
Greg Segui 01/29/2020 Premier Martial Arts/Grand River CrossFit 01/29/2020 8min Timecap
1 Power Clean 135/95lbs
1 Burpee

Add 1 rep per round.
Post total reps!
Scale as needed.		 74 reps
Performed as RX
Greg Segui 01/27/2020 Premier Martial Arts/Grand River CrossFit 01/27/2020 15min AMRAP of:
3 Toes to bar
5 Wall Balls 20/14lbs
7 Sit-ups

Post rounds and reps!
Scale as needed.		 16 rounds 3 reps
Performed as RX
Greg Segui 01/24/2020 Premier Martial Arts/Grand River CrossFit 01/24/2020 8min AMRAP:
6 Hang Power Cleans 95/65lbs
8 Push-ups
10 Walking lunges

Post rounds & reps!
Scale as needed.
 9 rounds 10 reps
Performed as RX
Greg Segui 01/22/2020 Premier Martial Arts/Grand River CrossFit 01/22/2020 10min AMRAP of:
4 SA DB Push-press 50/35lbs
6 Toes to bar

Post rounds & reps!
Scale as needed.
 12 rounds 4 reps
Performed as RX
Greg Segui 01/20/2020 Premier Martial Arts/Grand River CrossFit 01/20/2020 5 rounds for time of:
5 Power Snatch 75/45lbs
10 Sit-ups
5 Sumo-Deadlift Highpulls 75/45lbs

Post time!
Scale as needed.

 3m 54s
Performed as RX
Greg Segui 01/18/2020 Premier Martial Arts/Grand River CrossFit 01/18/2020 Shots Fired
3 rounds for time of:
60 Double Unders
30/20 Calorie Row
10 Ground to Overhead 105/85lbs

Post time!
Scale as needed.
Compare to Jan 13, 2018
 14m 15s
Performed as RX
Greg Segui 01/15/2020 Premier Martial Arts/Grand River CrossFit 01/15/2020 Tabatas
Back Squat 135/95lbs
2min Rest
Deadlift 135/95lbs

Post total reps added together.
 124 reps
Performed as RX
Greg Segui 01/13/2020 Premier Martial Arts/Grand River CrossFit 01/13/2020 12min AMRAP
5 Hang Cleans 95/65lbs
7 Box Jumps 24/20
9 Sit-ups

Post rounds and reps!
Scale as needed.		 11 rounds 2 reps
Performed as RX
Greg Segui 01/11/2020 Premier Martial Arts/Grand River CrossFit 01/11/2020 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders

Post time!
Scale as needed
Compare to Jan 9, 2019
 8m 57s
Performed as RX
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