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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 08/03/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 30-Aug 3, 2018 4 rounds for time
6 Deadlifts 185/135lbs
8 KB Swings 50/35lbs
10 Knees to Elbows

Post time!
Scale as needed.
 6m 18s
Performed as RX
Nyree Segui 08/01/2018 Premier Martial Arts/Grand River CrossFit 08/01/2018 10min AMRAP:
3 Handstand push-ups
6 Pull-ups
9 V-sits

Post rounds & reps!
Scale as needed.		 6 rounds 5 reps
Workout Scaled
Nyree Segui 07/31/2018 Premier Martial Arts/Grand River CrossFit 07/31/2018 Floor Press
3-3-3-3-3-3-3

2x10 @ 50% of 3 rep

Post heaviest load!
 100 lbs
Performed as RX
Nyree Segui 07/21/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 16-21, 2018 10 Rounds For Time:
5 Chest-to-Bar Pull-ups
10 Dumbbell Movements* (50/35lbs)
15 Sit-ups

*Dumbbell Movements:
Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans
Rd 4: DB Floor Press
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: DB Snatch Alternating
Rd 9: DB Deadlifts
Rd 10: DB Thrusters

Post time!
Scale as needed.		 21m 41s
Performed as RX
Nyree Segui 07/18/2018 Premier Martial Arts/Grand River CrossFit 07/18/2018 15min AMRAP :
10 Power Snatches (75/55)
30 Double Unders
10 Wallballs (20/24)
30 Double Unders

Post total reps!
Scale as needed.
 450 reps
Performed as RX
Nyree Segui 07/17/2018 Premier Martial Arts/Grand River CrossFit 07/17/2018 Overhead Squat
5-5-5-5-5
2 x 10 @ 50% of 5 rep

Post heaviest load!
 95 lbs
Performed as RX
Nyree Segui 07/16/2018 Premier Martial Arts/Grand River CrossFit 07/16/208 AMRAP 5:
15 Kettlebell Swing (50/35)
12 Front Squat (95/65)
9 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Kettlebell Swing (50/35)
12 Front Squat (115/85)
9 Calorie Row

Post total reps!		 155 reps
Performed as RX
Nyree Segui 07/14/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 9-14, 2018 For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Post time!
Scale as needed.

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (50/35), 12 Pull-ups		 19m 55s
Performed as RX
Nyree Segui 07/11/2018 Premier Martial Arts/Grand River CrossFit 07/11/2018 7min AMRAP
10 Thrusters 65/45lbs
30 Double Unders


Post rounds & reps!
Scale as needed.
 6 rounds 15 reps
Performed as RX
Nyree Segui 07/09/2018 Premier Martial Arts/Grand River CrossFit 07/09/2018 For Time:
21 Lateral Barbell Burpees
21 Power Cleans (95/65)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (95/65)
9 Lateral Barbell Burpees
9 Thrusters (95/65)

Post time!
Scale as needed.		 7m 25s
Performed as RX
Nyree Segui 07/02/2018 Premier Martial Arts/Grand River CrossFit 07/02/2018 5 rounds for time:
8 Pull-Ups
12 Dumbbell Snatches Alt. (50/35)

Post time!
Scale as needed.
 8m 32s
Performed as RX
Nyree Segui 06/27/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 25-28, 2018 4 rounds for time:
200m Run/Row
2 rounds of Strict Cindy*

Post time!
*5 strict pull-ups, 10 push-ups, 15 squats

Scale as needed.
 13m 54s
Performed as RX
Nyree Segui 06/26/2018 Premier Martial Arts/Grand River CrossFit 06/26/2018 Power Clean
2x5 @ 65%1RM
3x3 @ 75%
3x2 @ 85%

Post heaviest load!
 105 lbs
Performed as RX
Nyree Segui 06/25/2018 Premier Martial Arts/Grand River CrossFit 06/25/2018 12min AMRAP:
30 Double Unders
15 Wallballs (20/14)
5 Deadlifts 185/135

Post total reps!
Scale as needed.
 284 reps
Performed as RX
Nyree Segui 06/23/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 18-23, 2018 Jenny
20min AMRAP of:
20 Overhead Squats 45/35lbs
20 Back Squats 45/35lbs
400m Run/Row

Post rounds and reps! Run counts as 1 rep.
Scale as needed.		 5 rounds 20 reps
Performed as RX
Nyree Segui 06/20/2018 Premier Martial Arts/Grand River CrossFit 06/20/2018 4 Rounds For Time of:
5 Shoulder to Overhead 115/75lbs
10 Deadlifts 115/75lbs
15 Box Jumps 24"/20"

Post time!
Scale as needed.		 7m 07s
Performed as RX
Nyree Segui 06/18/2018 Premier Martial Arts/Grand River CrossFit 06/18/2018 5 rounds
10 sumo deadlift high pulls, 75/55lbs
10 front squats, 75/55lbs
30 double-unders

Post time!
Scale as needed.		 6m 25s
Performed as RX
Nyree Segui 06/16/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 11-16, 2018 3 x 5min AMRAP:
Buy-In: 100 Double Unders
10 Power Cleans (95/65)
4 Burpee over bar
2min rest between AMRAPs.

Start each AMRAP with 100 double unders
Post total reps including double unders!
 457 reps
Performed as RX
Nyree Segui 06/13/2018 Premier Martial Arts/Grand River CrossFit 06/13/2018 3 Rounds:
8 Power Snatch 75/45lbs
8 Box Jumps 24/20
400 Meter Run

Post Time!
Scale as needed.
 9m 36s
Performed as RX
Nyree Segui 06/12/2018 Premier Martial Arts/Grand River CrossFit 06/12/2018 Push Jerk
2-2-2-2-2-2-2-2

Post heaviest load!

 85 lbs
Performed as RX
Nyree Segui 06/11/2018 Premier Martial Arts/Grand River CrossFit 06/11/2018 AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
.as far as you can go in 8min

Post total reps!
Scale as needed.		 100 reps
Performed as RX
Nyree Segui 06/08/2018 Premier Martial Arts/Grand River CrossFit 06/08/2018 For Time:
400m Run
10 Box Jumps 24/20
10 Deadlifts 185/125lbs
200m Run
10 Box Jumps
10 Deadlifts
400m Run

Post time!
Scale as needed.		 7m 34s
Performed as RX
Nyree Segui 06/06/2018 Premier Martial Arts/Grand River CrossFit 06/06/2018 For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks 95/65lbs
30 Double Unders After Each Set

Post time!
Scale as needed.
 9m 34s
Performed as RX
Nyree Segui 06/05/2018 Premier Martial Arts/Grand River CrossFit 06/05/2018 Deadlift
5 Repetitions @ 75%
1 Repetition @ 86%
5 Repetitions @ 80%
1 Repetition @ 89%
5 Repetitions @ 85%
1 Repetition @ 92%

Use % of 1RM.
Post heaviest load!		 218 lbs
Performed as RX
Nyree Segui 06/04/2018 Premier Martial Arts/Grand River CrossFit 06/04/2018 EMOM 10min
Odd minutes 3 Back Squats 185/155lbs
Even minutes 30sec max pull-ups.

Score is total pull-ups!
Scale as needed.
 56 reps
Performed as RX
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