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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 03/01/2021 Premier Martial Arts/Grand River CrossFit 03/01/2021 4 rounds for time:
10 Push ups
10 Front Squats 95/65lbs
10 V-sits

Front squats start on floor
Post time!		 4m 20s
Performed as RX
Nyree Segui 02/26/2021 Premier Martial Arts/Grand River CrossFit 02/26/2021 4 rounds
20/17 cal row
10 Power Cleans 95/65
5 Burpees over Rower

Post time!		 11m 36s
Performed as RX
Nyree 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!		 165 lbs
Performed as RX
Nyree 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!
 6 rounds 5 reps
Performed as RX
Nyree 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!		 11m 16s
Performed as RX
Nyree 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 14s
Performed as RX
Nyree 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
 72 lbs
Performed as RX
Nyree Segui 02/16/2021 Premier Martial Arts/Grand River CrossFit None 21-15-9
Wall Balls 20/14
Power Cleans 95/65
 5m 53s
Performed as RX
Nyree Segui 02/04/2021 Premier Martial Arts/Grand River CrossFit None "Stagger Steps"

Run 3K
During your run perform:
10 rounds of 20 walking lunge steps

Post time

70 POINTS
 31m 35s
Performed as RX
Nyree Segui 02/03/2021 Premier Martial Arts/Grand River CrossFit None Triple Threat

Part One

2 Burpees 10 Walking Lunges
4 Burpees 8 Walking Lunges
8 Burpees 4 Walking Lunges
10 Burpees 2 Walking Lunges

Part Two

3 Rounds of:
10 Jump Squats
20 Mountain Climbers (10/side)

Part Three

4 Rounds of:
5 Sit ups
10 Leg Levers
20 Bicycle Crunches

40 POINTS!

Post total time
 7m 00s
Performed as RX
Nyree Segui 01/28/2021 Premier Martial Arts/Grand River CrossFit None "The 100 Point Workout"
contributed by Kathy G.

40 POINTS

Buy in: 1:00 plank
100 squats
100 sit-ups
100 alternating lunges
100 single skips
Cash out: 1:00 plank 		13m 04s
Performed as RX
Nyree Segui 01/21/2021 Premier Martial Arts/Grand River CrossFit None Run 5K

80 POINTS

Post time!		 29m 10s
Performed as RX
Nyree Segui 01/16/2021 Premier Martial Arts/Grand River CrossFit 01/16/2021 One-Hundy or Bust - 60 POINTS
(Optional 35 min Time Cap)

100 Rounds for time:
1 Burpee
2 Air Squats
3 Push-ups
4 Alternating Lunges

Post time!

Post your score as RX'd only if you do all 100 rounds!		 38m 07s
Performed as RX
Nyree Segui 01/12/2021 Premier Martial Arts/Grand River CrossFit 01/12/2021 30 POINTS
For time:
5-10-15-20-25-30-35-40-45-50
Alternating Lunges
5 Burpees after each set

Post time!
 15m 18s
Performed as RX
Nyree Segui 01/11/2021 Premier Martial Arts/Grand River CrossFit 01/11/2021 Marguerita- 40 POINTS
50 Rounds for time:
1 Burpee
1Push-up
1 Jumping Jack
1 Hand Stand

Post time!
 13m 45s
Performed as RX
Nyree Segui 01/08/2021 Premier Martial Arts/Grand River CrossFit None 20 POINTS
For Time:
Buy-In 30 Jump Squats
Followed by 4 rounds of:
15 Sit-ups
15 V-Sits
30 Bicycle Crunches
45 Second plank
Cash Out 30 Jump Squats

Post time!
 10m 55s
Performed as RX
Nyree Segui 01/05/2021 Premier Martial Arts/Grand River CrossFit 01/05/2021 Cindys Cousin - 40 POINTS
20:00 AMPRAP
5 Burpees
10 Push-ups
15 Air Squats

Post rounds & reps!
 18 rounds 0 reps
Performed as RX
Nyree Segui 01/04/2021 Premier Martial Arts/Grand River CrossFit 01/04/2021 Monday January 4
Run 3K - 60 POINTS

Post time
 19m 00s
Performed as RX
Nyree Segui 01/02/2021 Premier Martial Arts/Grand River CrossFit None Saturday January 2
Super Legs 30 POINTS
5 Rounds for time:
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Jump Squats

Post time!		 12m 58s
Performed as RX
Nyree Segui 01/01/2021 Premier Martial Arts/Grand River CrossFit 01/01/2021 Friday January 1st 20 POINTS
For time:
10-20-30-40-50-40-30-20-10
Unbroken Air Squats
30 seconds Wall Sit between each set

Post time!		 12m 35s
Performed as RX
Nyree 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!
 7 rounds 18 reps
Performed as RX
Nyree 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!
 95 lbs
Performed as RX
Nyree 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		 7m 34s
Performed as RX
Nyree Segui 12/17/2020 Premier Martial Arts/Grand River CrossFit None Front Squat
2-2-2-2-2-2-2-2

Post load!
 135 lbs
Performed as RX
Nyree Segui 12/16/2020 Premier Martial Arts/Grand River CrossFit 12/16/2020 21-15-9 reps of:
Power Snatch 75/55
Toes to bar
Push ups

Post time!		 8m 39s
Performed as RX
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