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Athlete Date Sort Location Workout Name Description Results
Greg Segui 02/24/2021 Premier Martial Arts/Grand River CrossFit 02/24/2021 Back Squat
10-8-6-4-2

Post load for each set!		 115-125-155-185-195 lbs
Performed as RX
Greg Segui 02/23/2021 Premier Martial Arts/Grand River CrossFit 02/23/2021 12min AMRAP
16 Alt. V-sits
10 Alt DB Snatch 50/35lbs
4 Toes to bar

Post rounds & reps!
 8 rounds 5 reps
Performed as RX
Greg Segui 02/22/2021 Premier Martial Arts/Grand River CrossFit 02/22/2021 "8th Wonder"
8 Rounds
8 Push Jerks 95/65lbs
8 Bar facing burpees

Post time!		 10m 02s
Performed as RX
Greg Segui 02/19/2021 Premier Martial Arts/Grand River CrossFit None 5 Rounds for time:
6 SDHP 75/55
8 Air Squats
10 Push ups

*Compare to July 27/20
 3m 04s
Performed as RX
Greg Segui 02/18/2021 Premier Martial Arts/Grand River CrossFit None Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
 115 lbs
Performed as RX
Greg Segui 02/17/2021 Premier Martial Arts/Grand River CrossFit None AMRAP 10

10/7 Cal Row
8 Deadlifts 155/105
12 DB Step Ups (1 DB) 50/35 24"/20"


 4 rounds 10 reps
Performed as RX
Greg Segui 12/23/2020 Premier Martial Arts/Grand River CrossFit 12/23/2020 10min AMRAP:
5 Deadlifts 185/135lbs
7 HR Push-ups
9 Wall Balls 20/14lbs

Post rounds and reps!
 8 rounds 2 reps
Performed as RX
Greg Segui 12/22/2020 Premier Martial Arts/Grand River CrossFit None 3 Power Cleans + 1 Thruster = 1 rep
1-1-1-1-1-1-1

Post heaviest load!
 135 lbs
Performed as RX
Greg Segui 12/21/2020 Premier Martial Arts/Grand River CrossFit 12/21/2020 5 rounds for time
10 KB Swings 50/35lbs
10 Box Jumps 24"/20"
10 V-sits

Post time!
Compare to Dec 18, 2019		 6m 37s
Performed as RX
Greg Segui 12/14/2020 Premier Martial Arts/Grand River CrossFit 12/14/2020 12min AMRAP
5 Burpees
6 SA DB Snatch 50/35
7 Goblet Squats 50/35

Post Rounds & Reps!
Compare to April 10, 2019		 10 rounds 6 reps
Performed as RX
Greg Segui 12/11/2020 Premier Martial Arts/Grand River CrossFit 12/11/2020 Merry Christmas Shitters Full
10min AMRAP:
2 Back Squats 185/135lbs
4 Toes to Bar
6 DB Snatches 50/35lbs

Post rounds and reps!
 10 rounds 1 reps
Performed as RX
Greg Segui 12/07/2020 Premier Martial Arts/Grand River CrossFit 12/07/2020 Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 275 lbs
Performed as RX
Greg Segui 11/27/2020 Premier Martial Arts/Grand River CrossFit 11/27/2020 "The Chief"
5x3min AMRAP's
3 Power Cleans 135/95
6 Push ups
9 Squats
1min Rest between AMRAP's

Post total reps!		 364 reps
Performed as RX
Greg Segui 11/26/2020 Premier Martial Arts/Grand River CrossFit None Split Jerk
3-3-3-3-3-3-3

Post Load!
 145 lbs
Performed as RX
Greg Segui 11/23/2020 Premier Martial Arts/Grand River CrossFit 11/23/2020 5 rounds for time
8 Alt. Pistol Squats
10 Sumo-deadlift highpulls 75/55lbs
12 Sit-ups

Post time!
 5m 46s
Performed as RX
Greg Segui 11/19/2020 Premier Martial Arts/Grand River CrossFit 11/19/2020 6 rounds for time
6 Deadlifts 185/115lbs
8 Ab rollouts
10 Jumps over bar

Post time!
 5m 40s
Performed as RX
Greg Segui 11/18/2020 Premier Martial Arts/Grand River CrossFit 11/18/2020 Thruster + Push Press + Push Jerk + Split Jerk = 1 rep

1-1-1-1-1-1-1

Post load!
 115 lbs
Performed as RX
Greg Segui 11/17/2020 Premier Martial Arts/Grand River CrossFit 11/17/2020 21-15-9
KB Swings 50/35lbs
Push-ups
Pull-ups

Post time!
 4m 48s
Performed as RX
Greg Segui 11/16/2020 Premier Martial Arts/Grand River CrossFit 11/16/2020 10 min AMRAP:
5 Power Snatches 75/45lbs
10 Front Rack Lunges

Post rounds & reps!
 10 rounds 7 reps
Performed as RX
Greg Segui 11/11/2020 Premier Martial Arts/Grand River CrossFit None 12min Time Cap
1 Deadlift 135/95
5 Burpees

Add 1 deadlift each round until timer sounds!

Post total reps!
 251 reps
Performed as RX
Greg Segui 11/09/2020 Premier Martial Arts/Grand River CrossFit 11/09/2020 12min AMRAP:
3 Hang Power Cleans 95/65
5 Push Press 95/65
7 Back Squats 95/65

Post rounds & Reps!
 12 rounds 3 reps
Performed as RX
Greg Segui 11/06/2020 Premier Martial Arts/Grand River CrossFit 11/06/2020 Deadlift
5-5-3-3-1-1

Post heaviest load!		 365 lbs
Performed as RX
Greg Segui 11/04/2020 Premier Martial Arts/Grand River CrossFit 11/04/2020 8min Ascending Ladder
2 Wall Balls 20/14lbs
2 KB Swings 50/35lbs
2 Sit-ups

Add 2 reps per round
Compare to Nov 18, 2019

Post total reps!		 176 reps
Performed as RX
Greg Segui 11/02/2020 Premier Martial Arts/Grand River CrossFit 11/02/2020 8min AMRAP:
6 DB Alt. Snatches 50/35lbs
8 V-sits
10 Air squats

Post rounds & reps!		 9 rounds 13 reps
Performed as RX
Greg Segui 10/29/2020 Premier Martial Arts/Grand River CrossFit 10/29/2020 3 rounds for time
10 pull-ups
15 KB Swings 50/35
20 push-ups

Post time!
 3m 27s
Performed as RX
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