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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 01/28/2019 Premier Martial Arts/Grand River CrossFit 01/28/2019 5 rounds for time:
6 Power Cleans 95/65lbs
5 Toes to Bar
4 Push Jerk 95/65lbs

Post time!
Scale as needed.
 4m 38s
Performed as RX
Nyree Segui 01/23/2019 Premier Martial Arts/Grand River CrossFit 01/23/2019 Belly Flop

30 Box Jumps (24/20)
30 Power Cleans (95/65)
30 Pull-ups
30 Front Squats (95/65)
30 Lateral Barbell Burpees
30 Push Jerks (95/65)

Post time!
Scale as needed.		 15m 41s
Performed as RX
Nyree Segui 01/22/2019 Premier Martial Arts/Grand River CrossFit 01/22/2019 Back Squat
3-3-3-3-3-3-3

Post heaviest load!
 165 lbs
Performed as RX
Nyree Segui 01/21/2019 Premier Martial Arts/Grand River CrossFit 01/21/2019 Joker
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)

Post time!
Scale as needed.		 9m 27s
Performed as RX
Nyree Segui 01/18/2019 Premier Martial Arts/Grand River CrossFit 01/18/2019 For time:
15 V-sits
5 clean and jerks 135/95lbs
12 V-sits
4 clean and jerks
9 V-sits
3 clean and jerks

Post time!
Scale as needed.		 4m 25s
Performed as RX
Nyree Segui 01/17/2019 Premier Martial Arts/Grand River CrossFit 01/17/2019 Rowing
2500m Time Trial

Post time!
 12m 50s
Performed as RX
Nyree Segui 01/16/2019 Premier Martial Arts/Grand River CrossFit 01/16/2019 10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20

Post rounds & reps
Scale as needed.
 7 rounds 40 reps
Performed as RX
Nyree Segui 01/14/2019 Premier Martial Arts/Grand River CrossFit 01/14/2019 21-15-9
Hang DB Cleans 35/20lbs
Hand release push-ups

Post time!
Scale as needed.		 2m 56s
Performed as RX
Nyree Segui 01/11/2019 Premier Martial Arts/Grand River CrossFit 01/11/2019 For time:
12-9-6-3 reps of:
Back Squat (Body Weight)
Pull-ups

Post time!
Scale as needed.		 5m 18s
Performed as RX
Nyree Segui 01/09/2019 Premier Martial Arts/Grand River CrossFit 01/09/2019 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders

Post time!
Scale as needed
Compare to Jan 28, 2017
 9m 51s
Performed as RX
Nyree Segui 01/08/2019 Premier Martial Arts/Grand River CrossFit 01/08/2019 3 Position Clean
2-2-2-2-2-2-2

3 Position clean= 1 power clean + 1 clean at knees +1 hang clean

Post heaviest load!
 95 lbs
Performed as RX
Nyree Segui 01/07/2019 Premier Martial Arts/Grand River CrossFit 01/07/2019 21-15-9 reps for time
Sumo-deadlift Highpull 75/55lbs
Box Jumps 24/20

Post time!
Scale as needed.		 4m 53s
Performed as RX
Nyree Segui 01/05/2019 Premier Martial Arts/Grand River CrossFit 01/05/2019 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
6 Deadlifts @ BW 2nd minute
Workout finished at 100 calories

Post time!
Compare to Jan 22, 2018
 14m 25s
Performed as RX
Nyree Segui 01/03/2019 Premier Martial Arts/Grand River CrossFit 01/03/2019 2x Tabata Calorie Row
1min Rest between tabatas

Post total Calories.
 82 reps
Performed as RX
Nyree Segui 01/02/2019 Premier Martial Arts/Grand River CrossFit 01/02/2019 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
Scale as needed.		 7 rounds 3 reps
Performed as RX
Nyree Segui 12/21/2018 Premier Martial Arts/Grand River CrossFit 12/21/2018 Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats

Post rounds & reps!
Scale as needed.		 6 rounds 54 reps
Performed as RX
Nyree Segui 12/19/2018 Premier Martial Arts/Grand River CrossFit 12/19/2018 4 rounds for time:
5 Box Jumps 24/20
6 Power Cleans 115/75lbs
7 Toes to Bar

Post time!
Scale as needed.		 4m 42s
Performed as RX
Nyree Segui 12/18/2018 Premier Martial Arts/Grand River CrossFit 12/18/2018 Back Squat
5-5-3-3-1

Post heaviest load!
Scale as need.
 175 lbs
Performed as RX
Nyree Segui 12/17/2018 Premier Martial Arts/Grand River CrossFit 12/17/2018 7 rounds for time of:
10 burpees
20 sit-ups

Post time!
Scale as needed.

 11m 57s
Performed as RX
Nyree Segui 12/15/2018 Premier Martial Arts/Grand River CrossFit 12/15/2018 12min AMRAP:
30 Double Unders
20 Wall Balls 20/14
10 Deadlifts 185/115lbs

Post rounds & reps!
Scale as needed.		 4 rounds 47 reps
Performed as RX
Nyree Segui 12/12/2018 Premier Martial Arts/Grand River CrossFit 12/12/2018 4 rounds for time
2 Wall Walks
4 Pistol Squats
6 Parrallette Dips
8 V-sits

Post time!
Scale as needed.		 5m 54s
Workout Scaled
Nyree Segui 12/10/2018 Premier Martial Arts/Grand River CrossFit 12/10/2018 5 rounds For time:
10 Med Ball sit-ups 20/14lbs
8 Thrusters 95/65lbs

Post time!
Scale as needed.		 7m 01s
Performed as RX
Nyree Segui 12/08/2018 Premier Martial Arts/Grand River CrossFit 12/08/2018 "Merry Christmas! Shitter's full!"
10min AMRAP
2 Back Squats 185/135lbs
4 Toes to Bar
6 DB Snatches 50/35lbs

Post rounds & reps!
Scale as needed.

 6 rounds 6 reps
Performed as RX
Nyree Segui 12/05/2018 Premier Martial Arts/Grand River CrossFit 12/05/2018 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.		 96 reps
Performed as RX
Nyree Segui 12/04/2018 Premier Martial Arts/Grand River CrossFit 12/04/2018 Squat Clean
2-2-2-2-2-2-2-2

Post heaviest load!
 100 lbs
Performed as RX
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