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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 06/01/2018 Premier Martial Arts/Grand River CrossFit 06/01/2018 10min AMRAP of:
10 KB Swings 50/35lbs
8 Deadlifts @ Bodyweight

Post rounds & reps!
Compare to June 16, 2017
Scale as needed.
 9 rounds 14 reps
Performed as RX
Nyree Segui 05/30/2018 Premier Martial Arts/Grand River CrossFit 05/30/2018 16min AMRAP:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (50/35)

Post rounds & reps!
Scale as needed.

 5 rounds 45 reps
Performed as RX
Nyree Segui 05/29/2018 Premier Martial Arts/Grand River CrossFit 05/29/2018 Front Squat
5-5-3-3-1

Post heaviest load!
 150 lbs
Performed as RX
Nyree Segui 05/28/2018 Premier Martial Arts/Grand River CrossFit 05/28/2018 Cool Runnings
For Time:
200 Meter Run/Row
21 Front Squats (115/85)
21 Burpee Box Jumps (24/20)
200 Meter Run/Row
15 Front Squats (115/85)
15 Burpee Box Jumps (24/20)
200 Meter Run/Row
9 Front Squats (115/85)
9 Burpee Box Jumps (24/20)

Post time!
Scale as needed.		 13m 37s
Performed as RX
Nyree Segui 05/25/2018 Premier Martial Arts/Grand River CrossFit 05/25/2018 Alternating 12min EMOM:
Odd Minutes 5 Burpee Box Jump Overs (24/20)
Even Minutes :30 Seconds Max Toes to Bar
Toes to Bar Window is from the 0:00-0:30

Post total toes to bar!
Scale as needed.		 67 reps
Performed as RX
Nyree Segui 05/18/2018 Premier Martial Arts/Grand River CrossFit 05/18/2018 Belt Buckle
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

Post time!
Scale as needed.
 12m 54s
Performed as RX
Nyree Segui 05/16/2018 Premier Martial Arts/Grand River CrossFit 05/16/2018 10min AMRAP:
18 Walking Lunges
15 Sit-ups
12 Hand Release Push-ups

Post rounds & reps!
Scale as needed.
 6 rounds 27 reps
Performed as RX
Nyree Segui 05/15/2018 Premier Martial Arts/Grand River CrossFit 05/15/2018 Push Press
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
Performed as RX
Nyree Segui 05/14/2018 Premier Martial Arts/Grand River CrossFit 05/14/2018 4 Rounds for Time:
7 Power Cleans (115/85)
7 Burpees
400 Meter Run/Row

Post time!
Scale as needed.		 11m 10s
Performed as RX
Nyree Segui 05/09/2018 Premier Martial Arts/Grand River CrossFit 05/09/2018 AMRAP 12:
6 SA DB Snatch 50/35lbs
9 Deadlifts (225/155)
30 Double Unders

Post rounds and reps!
Scale as needed.		 7 rounds 5 reps
Performed as RX
Nyree Segui 05/08/2018 Premier Martial Arts/Grand River CrossFit 05/08/2018 Back Squats
5-5-3-3-1

Post heaviest load!
 175 lbs
Performed as RX
Nyree Segui 05/07/2018 Premier Martial Arts/Grand River CrossFit 05/07/2018 For time:
27-21-15-9
Slam Balls 20lbs
Sumo Deadlift High Pulls (75/55)
Push Presses (75/55)

Post time!
Scale as needed.		 12m 23s
Performed as RX
Nyree Segui 05/05/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 30-May 5, 2018 "Marston
AMRAP 20min:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

Post rounds and reps!
Scale as needed.		 7 rounds 0 reps
Performed as RX
Nyree Segui 05/02/2018 Premier Martial Arts/Grand River CrossFit 05/02/2018 9min AMRAP:
2 Pull-ups
2 Power Snatches 85/55lbs
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches

Up by (2) reps until finish!
Post total reps.
Scale as needed.		 94 reps
Performed as RX
Nyree Segui 05/01/2018 Premier Martial Arts/Grand River CrossFit 05/01/2018 Power Cleans
3-3-3-3-3-3-3

Post heaviest load!


 112 lbs
Performed as RX
Nyree Segui 04/30/2018 Premier Martial Arts/Grand River CrossFit 04/30/2018 10min AMRAP:
3 HSPU
6 DB Squats 50/35lbs
9 Box Jumps 24/20

Post rounds and reps!
Scale as needed.		 6 rounds 9 reps
Workout Scaled
Nyree Segui 04/28/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 23-28, 2018 5min
60 Sit-ups
Max burpees in remaining time.
3min Rest
5min
40 Push-ups
Max Wall Balls in remaining time. 20/14lbs
3min Rest
5min
30 Pull-ups
Max Box Jumps in remaining time. 24/20"

Post total reps!
Scale as needed.		 246 reps
Performed as RX
Nyree Segui 04/26/2018 Premier Martial Arts/Grand River CrossFit 04/26/2018 Running / Rowing
4x 400m/500m (Row)

Post fastest interval!
 1m 41s
Performed as RX
Nyree Segui 04/24/2018 Premier Martial Arts/Grand River CrossFit None Box Squats
5 x10 @ 45% of 1RM

Post load!
 100 lbs
Performed as RX
Nyree Segui 04/20/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 16-20, 2018 5 rounds
5 Back Squats 155/115lbs
8 KB Swings 50/35lbs
50ft Bear Crawl

Post time!
Scale as needed.		 7m 12s
Performed as RX
Nyree Segui 04/18/2018 Premier Martial Arts/Grand River CrossFit 04/18/2018 12min AMRAP:
4 Burpees
4 Single Arm Clean & Jerk (alt) 50/35lbs
6 Knees to Elbows

Post rounds & reps!
Scale as needed.		 9 rounds 1 reps
Performed as RX
Nyree Segui 04/17/2018 Premier Martial Arts/Grand River CrossFit 04/17/2018 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Nyree Segui 04/16/2018 Premier Martial Arts/Grand River CrossFit 04/16/2018 21-15-9 reps of:
Sumo-Deadlift highpull 75/55lbs
Box Overs 24/20
Wall Balls 20/15lbs

Post time!
Scale as needed.		 9m 27s
Performed as RX
Nyree Segui 04/14/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 9-14, 2018 AMRAP 15min:
15 Ground to Overhead (95/65)
30 Wallballs (20/14)
60 Double Unders

Post rounds and reps!
Scale as needed.		 3 rounds 0 reps
Performed as RX
Nyree Segui 04/11/2018 Premier Martial Arts/Grand River CrossFit 04/11/2018 8min AMARAP
5 Power Snatch 95/65lbs
8 Toes to Bar

Post rounds & reps!
Scale as needed.		 6 rounds 5 reps
Performed as RX
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