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Athlete Date Sort Location Workout Name Description Results
Greg Segui 01/08/2020 Premier Martial Arts/Grand River CrossFit 01/08/2020 21-15-9 reps of:
DB Thrusters 35/20lbs
Box Jumps 24/20

Post time!
Scale as needed!		 5m 19s
Performed as RX
Greg Segui 01/06/2020 Premier Martial Arts/Grand River CrossFit 01/06/2020 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
Scale as needed.		 8 rounds 1 reps
Performed as RX
Greg Segui 01/03/2020 Premier Martial Arts/Grand River CrossFit 01/03/2020 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
5 Deadlift BW 2nd minute
Workout finished at 100 calories

Post time!
Scale as needed.
 10m 59s
Performed as RX
Greg Segui 12/30/2019 Premier Martial Arts/Grand River CrossFit 12/30/2019 10min AMRAP
5 Overhead Squats 65/45lbs
30 Double Unders
5 Power Snatch 65/45lbs
30 Double Unders

Post rounds & reps!
Scale as needed.		 5 rounds 1 reps
Performed as RX
Greg Segui 12/27/2019 Premier Martial Arts/Grand River CrossFit 12/27/2019 For Time:
5 rounds of:
8 KB Swings 50/35
10 Push-ups
12 Air Squats

Post time!
Scale as needed.		 4m 10s
Performed as RX
Greg Segui 12/23/2019 Premier Martial Arts/Grand River CrossFit 12/23/2019 EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Post Rounds. Perfect score is 15!
 15 rounds 0 reps
Performed as RX
Greg Segui 12/11/2019 Premier Martial Arts/Grand River CrossFit 12/11/2019 Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

Post time! Put weight used in notes.
Scale as needed.
 6m 16s
Performed as RX
Greg Segui 12/09/2019 Premier Martial Arts/Grand River CrossFit 12/09/2019 4 rounds for Time
6 SA DB Thrusters 50/35lbs
10 Mountain Climbers
10 Sit-ups

Post time!
Scale as needed.		 3m 26s
Performed as RX
Greg Segui 12/06/2019 Premier Martial Arts/Grand River CrossFit 12/06/2019 5 rounds
20 Sit-ups
5 Push Jerk 115/75lbs

Post time!
Scale as needed.
 5m 54s
Performed as RX
Greg Segui 12/02/2019 Premier Martial Arts/Grand River CrossFit 12/02/2019 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
Compare to Dec. 5, 2018
 110 reps
Performed as RX
Greg Segui 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 346 reps
Performed as RX
Greg Segui 11/25/2019 Premier Martial Arts/Grand River CrossFit 11/25/2019 10min AMRAP:
8 Hang Power Cleans 105/75
8 Box overs 24/20"
8 Push Jerks 105/75lbs

Post rounds & reps!

 5 rounds 8 reps
Performed as RX
Greg Segui 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 7m 12s
Performed as RX
Greg Segui 11/20/2019 Premier Martial Arts/Grand River CrossFit 11/20/2019 21-15-9 reps of:
Power Snatch 75/45lbs
Pull-ups

Post time!
Scale as needed.
 5m 23s
Performed as RX
Greg Segui 11/18/2019 Premier Martial Arts/Grand River CrossFit 11/18/2019 Ascending Ladder in 8min
2 Wall Balls 20/14lbs
2 KB Swings 50/35lbs
2 Sit-ups

Add 2 reps each round. Post total reps added together.
Scale as needed.		 168 reps
Performed as RX
Greg Segui 11/15/2019 Premier Martial Arts/Grand River CrossFit 11/15/2019 5 rounds for time
10 Walking lunge steps -Front rack position 75/55lbs
30 Double unders

Post time!
Scale as needed.
 4m 31s
Performed as RX
Greg Segui 11/13/2019 Premier Martial Arts/Grand River CrossFit 11/13/2019 10min AMRAP:
3 Push Press 115/75lbs
5 Box Jumps
7 Push Ups

Post rounds & reps!
Scale as needed.
 10 rounds 0 reps
Performed as RX
Greg Segui 11/11/2019 Premier Martial Arts/Grand River CrossFit 11/11/2019 5 rounds for time
3 Clean & Jerk 115/75lbs
9 Wall Balls 20/14lbs
15 Sit-ups

Post time!
Scale as needed.		 6m 49s
Performed as RX
Greg Segui 11/08/2019 Premier Martial Arts/Grand River CrossFit 11/08/2019 10min AMRAP:
5 pull-ups
10 Burpees
15 Double unders

Post rounds and reps!
Scale as needed.
 8 rounds 13 reps
Performed as RX
Greg Segui 11/06/2019 Premier Martial Arts/Grand River CrossFit 11/06/2019 10min AMRAP:
10 Wall balls 20/14lbs
8 DB Snatch 50/35lbs
6 Toes to bar

Post rounds & reps!
Scale as needed.
 6 rounds 0 reps
Performed as RX
Greg Segui 11/04/2019 Premier Martial Arts/Grand River CrossFit 11/04/2019 For Time:
21 Push ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20"
21 V-sits

Post time!
Scale as needed.

 3m 12s
Performed as RX
Greg Segui 11/02/2019 Premier Martial Arts/Grand River CrossFit 11/02/2019 Cindy's Douchbag Cousin
20min AMRAP:
7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!
Compare to Nov 8, 2014
Scale as needed.		 16 rounds 0 reps
Performed as RX
Greg Segui 10/30/2019 Premier Martial Arts/Grand River CrossFit 10/30/2019 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
DB Squats 40/25lbs

Post time!
Scale as needed.

 3m 01s
Performed as RX
Greg Segui 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlifts 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 8 rounds 5 reps
Performed as RX
Greg Segui 10/25/2019 Premier Martial Arts/Grand River CrossFit 10/25/2019 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar

Post time!
 8m 24s
Performed as RX
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