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Athlete Date Sort Location Workout Name Description Results
Greg Segui 10/23/2019 Premier Martial Arts/Grand River CrossFit 10/23/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 6m 08s
Performed as RX
Greg Segui 10/22/2019 Premier Martial Arts/Grand River CrossFit 10/22/2019 Escalating Density Training
15min
5 Bent rows
5 Parrallett Dips

Switch back and forth between exercises. Pick a weight you can comfortably do fo 10 reps with the rows.
Post total reps.
 300 reps
Performed as RX
Greg Segui 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 11 rounds 0 reps
Performed as RX
Greg Segui 10/18/2019 Premier Martial Arts/Grand River CrossFit 10/18/2019 16min EMOM
3 Front Squat 115/85lbs
4 push-up sit throughs

Post total rounds. Perfect score is 16.
 16 rounds 0 reps
Performed as RX
Greg Segui 10/16/2019 Premier Martial Arts/Grand River CrossFit 10/16/2019 Tummy Time
15-12-9-12-15:
Toes to Bar
Deadlifts 185/135lbs

Post time!
 9m 31s
Performed as RX
Greg Segui 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/09/2019 5 rounds for time
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders

Post time!
Scale as needed.		 6m 16s
Performed as RX
Greg Segui 10/07/2019 Premier Martial Arts/Grand River CrossFit 10/07/2019 7min AMRAP
3 Power Cleans 115/85lbs
6 Renegade Rows 35/20lbs
9 Ab mat sit-ups

Post rounds & reps!
Scale as needed
 8 rounds 9 reps
Performed as RX
Greg Segui 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/30/2019 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 9m 16s
Performed as RX
Greg Segui 09/28/2019 Premier Martial Arts/Grand River CrossFit 09/28/2019 Prize WOD
Frank the Tank Part 1 (On the 0:00)
AMRAP 5min:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts 155/115lbs
12 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 2 (On the 10:00)
AMRAP 5min:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts 185/135lbs
9 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 3 (On the 20:00)
AMRAP 5min:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts 225/155lbs
6 Barbell Facing Burpees

Post total reps!
Scale as needed.
 261 reps
Performed as RX
Greg Segui 09/25/2019 Premier Martial Arts/Grand River CrossFit 09/25/2019 3 rounds for time:
21 DB Push Presses 35/20lbs
14 V-sits
7 Burpees

Post time!
Scale as needed.		 3m 11s
Performed as RX
Greg Segui 09/24/2019 Premier Martial Arts/Grand River CrossFit 09/24/2019 Power Clean
5-5-3-3-1
10 reps @ 60% of 1 Rep using Hang power clean.

Post heaviest load.

 155 lbs
lbs
Performed as RX
Greg Segui 09/23/2019 Premier Martial Arts/Grand River CrossFit 09/23/2019 Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor

Post rounds and reps!
Scale as needed
Compare to 9/26/2018
 9 rounds 0 reps
Performed as RX
Greg Segui 09/20/2019 Premier Martial Arts/Grand River CrossFit 09/20/2019 3 Rounds:
400 Meter Run/Row
20 Dumbell Hang Clean & Jerks 35/20lbs
5 Toes to bar

Post time!
Scale as needed.
 10m 04s
Performed as RX
Greg Segui 09/18/2019 Premier Martial Arts/Grand River CrossFit 09/18/2019 3 rounds for time of:
25 squats
7 Pull-ups
10 hang power cleans 95/65lbs

Post time!
Scale as needed.
 3m 58s
Performed as RX
Greg Segui 09/16/2019 Premier Martial Arts/Grand River CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 6m 54s
Performed as RX
Greg Segui 09/09/2019 Premier Martial Arts/Grand River CrossFit 09/09/2019 AMRAP 7min:
Wallballs (20/14)
On the Minute: 5 Deadlifts (185/135)

Post total wall ball reps.
Scale as needed.
 102 reps
Performed as RX
Greg Segui 09/07/2019 Premier Martial Arts/Grand River CrossFit 09/07/2019 3 Rounds
21/15 Calorie Row
75 Double Unders
Directly Into
3 Rounds:
10 Dumbbell Snatches (50/35)
6 Lateral Dumbbell Burpees

Post time!
Scale as needed.
 5m 55s
Performed as RX
Greg Segui 09/06/2019 Premier Martial Arts/Grand River CrossFit 09/06/2019 7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
 10m 39s
Performed as RX
Greg Segui 08/28/2019 Premier Martial Arts/Grand River CrossFit 08/28/2019 4 Rounds for time:
12 KB Swings 50/35lbs
9 Barbell-Facing Burpees
6 Power Snatches 75/45lbs

Post time!
Scale as needed.		 7m 31s
Performed as RX
Greg Segui 08/21/2019 Premier Martial Arts/Grand River CrossFit 08/21/2019 3 Rounds:
75 Double-Unders
50 Air Squats
21/18 Calorie Row

Post time!
Scale as needed.		 10m 32s
Performed as RX
Greg Segui 08/10/2019 Premier Martial Arts/Grand River CrossFit 08/10/2019 J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Post time!
Scale as needed.
 8m 49s
Performed as RX
Greg Segui 08/02/2019 Premier Martial Arts/Grand River CrossFit 08/02/2019 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total reps!
Scale as needed.
 320 reps
Performed as RX
Greg Segui 07/22/2019 Premier Martial Arts/Grand River CrossFit 07/22/2019 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/135lbs

Post time!
Scale as needed.
 3m 51s
Performed as RX
Greg Segui 07/17/2019 Premier Martial Arts/Grand River CrossFit 07/17/2019 30 rounds for time:
5 Sit-ups
5 Push-ups
5 Squats

Post time!
Scale as needed.
 15m 13s
Performed as RX
Greg Segui 07/13/2019 Premier Martial Arts/Grand River CrossFit 07/13/2019 Bel Air
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ 35/20lbs
40 Double-Unders
20/15 Calorie Row

Post rounds & reps!
 4 rounds 43 reps
Performed as RX
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