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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 12/03/2018 Premier Martial Arts/Grand River CrossFit 12/03/2018 5 rounds for time of:
5 Ground to Overhead 95/65
5 Box Jumps 24/20

Post time!
Scale as needed.		 3m 35s
Performed as RX
Nyree Segui 11/28/2018 Premier Martial Arts/Grand River CrossFit 11/28/2018 10min EMOM
3 DB Push Press 50/35lbs
5 Deadlifts 155/95lbs

Perfect score is 10 rounds! Post rounds completed.
Scale as needed.		 10 rounds 0 reps
Performed as RX
Nyree Segui 11/24/2018 Premier Martial Arts/Grand River CrossFit Power Cleans for Paws 3 Rounds for Max Reps
1min Burpees
1min Wall Balls 20/14lbs
1min Deadlifts 115/75lbs
1min Med Ball Sit-ups 20/14lbs
1min Hang Power Cleans 115/75lbs
1min Rest between rounds

Post total reps added together!
Scale as needed.		 292 reps
Performed as RX
Nyree Segui 11/21/2018 Premier Martial Arts/Grand River CrossFit 11/21/2018 21-18-15-12-9:
KB Swings 50/35lbs
Pull-Ups

Post time!
Scale as needed.
 11m 19s
Performed as RX
Nyree Segui 11/20/2018 Premier Martial Arts/Grand River CrossFit 11/20/2018 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 95 lbs
Performed as RX
Nyree Segui 11/19/2018 Premier Martial Arts/Grand River CrossFit 11/19/2018 10min AMRAP:
10 Wallballs (20/14)
8 DB Hang Cleans (50/35)
6 Toes to Bar

Post rounds & reps!
Scale as needed.
 5 rounds 8 reps
Performed as RX
Nyree Segui 11/17/2018 Premier Martial Arts/Grand River CrossFit 11/17/2018 For Time:
21 Hang Power Cleans 95/65lbs
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans
9 Barbell Facing Burpees
50 Double Unders

Post time!
Scale as needed.		 9m 50s
Performed as RX
Nyree Segui 11/14/2018 Premier Martial Arts/Grand River CrossFit 11/14/2018 4 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alt. Dumbbell Snatches (50/35)
1 Minute Sit-ups
1 Minute Rest

Post total reps!
Scale as needed.
 210 reps
Performed as RX
Nyree Segui 11/13/2018 Premier Martial Arts/Grand River CrossFit 11/13/2018 Power Snatch
2-2-2-2-2-2-2-2

Post heaviest load!
 70 lbs
Performed as RX
Nyree Segui 11/12/2018 Premier Martial Arts/Grand River CrossFit 11/12/2018 For Time:
20 Double Unders, 10 Dumbbell Power Cleans 35/20lbs
20 Sit-ups, 10 Dumbbell Hang Squat Cleans
20 Push-ups, 10 Dumbbell Push Presses
20 Air Squats, 10 Dumbbell Reverse Lunges
20 V-Sits, 10 Dumbbell Thrusters

Post time!
Scale as needed.		 5m 28s
Performed as RX
Nyree Segui 11/10/2018 Premier Martial Arts/Grand River CrossFit 11/10/2018 For Time:
1000m Row, 100 Double Unders, 27 Deadlifts 185/135
800m Row, 100 Double Unders, 21 Deadlifts
400 Row, 100 Double Unders, 15 Deadlifts

Post time!
Scale as needed.
 19m 09s
Performed as RX
Nyree Segui 11/06/2018 Premier Martial Arts/Grand River CrossFit 11/06/2018 Deadlift
10-10-5-5-3-3-1-1-1

Post heaviest load!
 215 lbs
Performed as RX
Nyree Segui 11/05/2018 Premier Martial Arts/Grand River CrossFit 11/05/2018 Beep Test
5 Rounds
7 Thrusters 75/45lbs
7 Pull-ups
7 Burpees

Post time!
Scale as needed.
 7m 09s
Performed as RX
Nyree Segui 11/03/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 30-Nov 3, 2018 WTF
For Time:
1mile Run
10 Pull ups
10 Box Jumps 24/20
10 Front Squats 95/65
10 Bent Rows 95/65
10 Goblet Squats (KB) 50/35
10 Hang Cleans 95/65
10 Wall Balls 20/14
10 Thrusters 95/65
10 Push ups
10 Double unders
1mile run

40min Timecap!

Post time!
Scale as needed.
Compare to Oct 28, 2017		 24m 25s
Performed as RX
Nyree Segui 11/02/2018 Premier Martial Arts/Grand River CrossFit 11/02/2018 8 rounds for time of:
5 OH Squats 65/45
20 Double Unders

Post time!
Scale as needed.		 4m 51s
Performed as RX
Nyree Segui 10/31/2018 Premier Martial Arts/Grand River CrossFit 10/31/2018 For Time:
75 Wall Balls 20/14lbs
EMOM 5 Toes to Bar

Post time!
 6m 37s
Performed as RX
Nyree Segui 10/30/2018 Premier Martial Arts/Grand River CrossFit 10/30/2018 4 x 2min rounds of:
20/15 Cal row
Max Rep Push Jerks 115/75lbs
1min rest between rounds

Post total reps and calories.
Scale as needed!		 95 reps
Performed as RX
Nyree Segui 10/23/2018 Premier Martial Arts/Grand River CrossFit 10/23/2018 Floor Press
3-3-3-3-3-3-3

2x10@60% of 3rep

Post load!
 105 lbs
Performed as RX
Nyree Segui 10/20/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 15-20, 2018 Adderall
0:00 10:00 1 Mile Run, Max Clean and Jerks 135/85
10:00 13:00 Rest
13:00 20:00 800 Meter Run, Max Thrusters 95/65
20:00 23:00 Rest
23:00 27:00 400 Meter Run, Max Snatches 65/45

Post total reps!
Scale as needed.
 73 reps
Performed as RX
Nyree Segui 10/16/2018 Premier Martial Arts/Grand River CrossFit 10/16/2018 Snatch Complex
Power Snatch + Hang Snatch + Overhead squat = 1 rep
2-2-2-2-2-2-2-2-2-2

Post load!
 70 lbs
Performed as RX
Nyree Segui 10/15/2018 Premier Martial Arts/Grand River CrossFit 10/15/2018 5 rounds for Time
5 Overhead Squats 65/45lbs
7 V-sits
9 Pull-ups

Post time!
Scale as needed.		 6m 37s
Performed as RX
Nyree Segui 10/10/2018 Premier Martial Arts/Grand River CrossFit 10/10/2018 3 rounds for time
21 Deadlifts @135/95
15 Barbell Facing Burpees
9 DB Push Jerks 40/25

Post time!
Scale as needed.		 8m 54s
Performed as RX
Nyree Segui 10/09/2018 Premier Martial Arts/Grand River CrossFit 10/09/2018 21-18-15-12-9 reps of
Push Ups
Box Overs 24/20

Post time!
Scale as needed.		 5m 49s
Performed as RX
Nyree Segui 10/05/2018 Premier Martial Arts/Grand River CrossFit Challenge of the week Oct 1-5, 2018 For time:
Buy In: 20 Weighted Sit-ups 20/14lbs
Then
8 rounds of:
8 DB Push Press 35/20lbs
8 DB Step ups Right leg 20/16
8 DB Step ups Left leg 20/16
Then
Cash out: 20 weighted Sit-ups 20/14lbs

Post time!
Scale as needed.		 13m 40s
Performed as RX
Nyree Segui 10/03/2018 Premier Martial Arts/Grand River CrossFit 10/03/2018 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 Push-ups
9 KB Swings 50/35lbs

1min Break between rounds.
Post total reps.
 200 reps
Performed as RX
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