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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 03/23/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 CrossFit Intramural Points Workout

For max reps
Back-squat choose weight
Rest 3 minutes
Push-press choose weight
Rest 3 minutes
Deadlift choose weight

3min Time Cap for each exercise.
Post total load divided by bodyweight = Points.		 118 reps
Performed as RX
Nyree Segui 03/22/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.5 19.5 Our Version
For Time:
33-27-21-15-9 reps of
Thrusters 65/45lbs
Pull-ups (chin over bar)

Post reps completed in 20min Time cap!
 201 reps
Performed as RX
Nyree Segui 03/18/2019 Premier Martial Arts/Grand River CrossFit 03/18/2019 8min AMRAP of:
20 Double Unders
10 OHS 65/45lbs
5 Burpees

Post rounds & reps!
Scale as needed.		 6 rounds 22 reps
Performed as RX
Nyree Segui 03/16/2019 Premier Martial Arts/Grand River CrossFit 03/16/2019 CrossFit Open Intramural Points Workout
10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

Posts total reps!

 269 reps
Performed as RX
Nyree Segui 03/15/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.4 CrossFit Open 19.4 Our Version
3 rounds
10 Snatches 65/45lbs
12 Bar Facing burpees
3min Rest
3 rounds
10 Chin over bar pull-ups
12 Bar facing burpees

12min Time cap including 3min rest.
Post total reps!		 117 reps
Performed as RX
Nyree Segui 03/12/2019 Premier Martial Arts/Grand River CrossFit 03/12/2019 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!

 80 lbs
Performed as RX
Nyree Segui 03/11/2019 Premier Martial Arts/Grand River CrossFit 03/11/2019 Double Bubble
AMRAP 12min:
25 Double Unders
5 Power Snatches 75/45lbs
25 Double Unders
5 Pull-ups

Post rounds & reps!
Scale as needed.		 7 rounds 27 reps
Performed as RX
Nyree Segui 03/09/2019 Premier Martial Arts/Grand River CrossFit 03/09/2019 6min Time Cap of:
25 Air Squats
25 Push-up
25 Sit-ups
With time left Max rep wall balls 20/14lbs

Post total reps! Total reps are your points.
Scale as needed.
This is a CrossFit Open Intramural points workout!		 117 reps
Performed as RX
Nyree Segui 03/08/2019 Premier Martial Arts/Grand River CrossFit 19.3 CrossFit Open-Our Version 200ft DB Front Rack Lunges 50/35lbs
50 DB Step Ups 24/20"
50 Elevated Strict Handstand Push-ups
200ft Bear Crawl

Post total reps!


 155 reps
Performed as RX
Nyree Segui 03/06/2019 Premier Martial Arts/Grand River CrossFit 03/06/2019 5 rounds of:
3 Power Cleans 115/85lbs
6 Sit-ups
12 Air Squats

Post time!
Scale as needed.		 2m 57s
Performed as RX
Nyree Segui 03/05/2019 Premier Martial Arts/Grand River CrossFit 03/05/2019 Push Press
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
Performed as RX
Nyree Segui 03/02/2019 Premier Martial Arts/Grand River CrossFit 03/02/2019 Open Intramural Points Workout

Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight

15min Time Cap.
Post in reps=Total Volume divided by body weight.
This equals your points.

Scale as needed		 66 reps
Performed as RX
Nyree Segui 03/01/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 165 reps
Performed as RX
Nyree Segui 02/27/2019 Premier Martial Arts/Grand River CrossFit 02/27/2019 10 rounds for time of:
3 Clean and Jerk 115/75lbs
30 Double Unders

Post time!
Scale as needed.		 8m 25s
Performed as RX
Nyree Segui 02/26/2019 Premier Martial Arts/Grand River CrossFit 02/26/2019 Hang Cleans
3-3-3-3-3-3-3

Post heaviest load!

 85 lbs
Performed as RX
Nyree Segui 02/22/2019 Premier Martial Arts/Grand River CrossFit 02/22/2019 CrossFit Open 19.1

15min AMRAP of:
19 Wall Balls 20/14lbs
19 Calorie Row

Post total reps!
Scale as needed.
 171 reps
Performed as RX
Nyree Segui 02/20/2019 Premier Martial Arts/Grand River CrossFit 02/20/2019 10min AMRAP of:
3 Thrusters 95/65lbs
5 Burpees over bar

Post rounds and reps!
Scale as needed.
 11 rounds 7 reps
Performed as RX
Nyree Segui 02/19/2019 Premier Martial Arts/Grand River CrossFit 02/19/2019 5min AMRAP;
5 Deadlifts 135/95lbs
10 Push-ups
3min break
5min AMRAP;
5 Back Squats 135/95lbs
5 Pull-ups

Post total reps from each AMRAP added together.
Scale as needed.		 192 reps
Performed as RX
Nyree Segui 02/11/2019 Premier Martial Arts/Grand River CrossFit 02/11/2019 Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 reps Dumbbell Push Jerk, 35/20lbs
12 steps Dumbbell walking lunge, 35/20lbs

Post rounds & reps!
Scale as needed.
 6 rounds 25 reps
Performed as RX
Nyree Segui 02/06/2019 Premier Martial Arts/Grand River CrossFit 02/06/2019 5 Rounds
10 DB Snatches (alternating) 50/35lbs
8 V-sit
6 Pull-ups

Post time.
Compare to Feb 24, 2018
Scale as needed.		 7m 50s
Performed as RX
Nyree Segui 02/05/2019 Premier Martial Arts/Grand River CrossFit 02/05/2019 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 95 lbs
Performed as RX
Nyree Segui 02/04/2019 Premier Martial Arts/Grand River CrossFit 02/04/2019 10min AMRAP of:
10 Wall Balls 20/15lbs
10 KB Swings 50/35lbs

Post rounds and reps!
Scale as needed.		 7 rounds 3 reps
Performed as RX
Nyree Segui 02/01/2019 Premier Martial Arts/Grand River CrossFit 02/01/2019 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!		 10 rounds 7 reps
Performed as RX
Nyree Segui 01/30/2019 Premier Martial Arts/Grand River CrossFit 01/30/2019 10min AMRAP:
6 Renegade Rows 35/20lbs Alt DB
8 DB Squats 35/20lbs
10 Offset walking lunges 35/20lbs

Post rounds and reps!
Scale as needed.

 9 rounds 14 reps
Performed as RX
Nyree Segui 01/29/2019 Premier Martial Arts/Grand River CrossFit 01/29/2019 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
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