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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 02/21/2018 Premier Martial Arts/Grand River CrossFit 02/21/2018 5 rounds for time:
6 DB Clean & Jerk 40/25lbs
250m Row

Post Time.
LVL1M: 3 rounds, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 10m 08s
Performed as RX
Nyree Segui 02/20/2018 Premier Martial Arts/Grand River CrossFit 02/20/2018 Deadlift
5-5-3-3-1 reps

Post heaviest load!

 215 lbs
Performed as RX
Nyree Segui 02/16/2018 Premier Martial Arts/Grand River CrossFit 02/16/2018 DG
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20 pound Dumbbell thruster, 8 reps
35/20 pound Dumbbell walking lunge, 12 steps

Post rounds and reps
LVL1M: 5min, light weight
LVL1: 8min, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 6 rounds 4 reps
Performed as RX
Nyree Segui 02/14/2018 Premier Martial Arts/Grand River CrossFit 02/14/2018 5 rounds for Time:
10 Kettlebell Swings 50/35lbs
20 Push-ups
30 Double Unders

Post time.
LVL1M: 3 rounds, singles, light weight
LVL1: Doubles, 40/25lbs
LVL2: Triples, 45/30lbs
LVL3: RX'd		 8m 34s
Performed as RX
Nyree Segui 02/13/2018 Premier Martial Arts/Grand River CrossFit 02/13/2018 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 90 lbs
Performed as RX
Nyree Segui 02/12/2018 Premier Martial Arts/Grand River CrossFit 02/12/2018 8min AMRAP of:
3 Power Cleans 115/85lbs
5 Burpees

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 85/55lbs
LVL2: 105/75lbs
LVL3: RX'd		 13 rounds 1 reps
Performed as RX
Nyree Segui 02/10/2018 Premier Martial Arts/Grand River CrossFit 02/10/2018 For Time:
Buy In: 75 Double Under
5 Rounds of:
100m Row
10 Burpees
10 Sit-ups
Cash Out: 100 Squats

Post time!
LVL1M: Single skips, 3 rounds
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 12m 40s
Performed as RX
Nyree Segui 02/09/2018 Premier Martial Arts/Grand River CrossFit 02/09/2018 21-15-9 reps of:
Deadlift @ 60% of 1RM
Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 40% 1RM
LVL2: 55% 1RM
LVL3: RX'd		 8m 08s
Performed as RX
Nyree Segui 02/07/2018 Premier Martial Arts/Grand River CrossFit 02/07/2018 12-9-6-3 reps of
Clean & Jerk 95/65lbs
After each round 30 Double Unders.

Post time!
Scale as needed.		 4m 02s
Performed as RX
Nyree Segui 02/06/2018 Premier Martial Arts/Grand River CrossFit 02/06/2018 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Nyree Segui 02/05/2018 Premier Martial Arts/Grand River CrossFit 02/05/2018 4 rounds for time
10 KB Swings 50/35lbs
10 V sits
10 Box Jumps 24"/20"

Post time!
LVL1M: light weight,20"/16"
LVL1: 40/25lbs, 20/16
LVL2: 45/30lbs,
LVL3: RX'd		 5m 50s
Performed as RX
Nyree Segui 02/02/2018 Premier Martial Arts/Grand River CrossFit 02/02/2018 8min AMRAP:
8 Push Press 75/45lbs
8 Squats 75/45lbs
8 Box Jumps 24/20

Post rounds and reps.

LVL1M: 4min, light weight, 20/16
LVL1: 6min, 55/25lbs, 20/16
LVL2: 65/35lbs
LVL3: RX'd		 6 rounds 16 reps
Performed as RX
Nyree Segui 01/31/2018 Premier Martial Arts/Grand River CrossFit 01/31/2018 1-2-3-4-5-6-7-8-9-10 reps
Deadlifts 185/135lbs
Burpees over bar

Post time!
LVL1M: light weight
LVL1: 135/95lbs
LVL2: 155/115lbs
LVL3: Rx'd		 8m 58s
Performed as RX
Nyree Segui 01/30/2018 Premier Martial Arts/Grand River CrossFit 01/30/2018 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!
 90 lbs
Performed as RX
Nyree Segui 01/29/2018 Premier Martial Arts/Grand River CrossFit 01/29/2018 15min AMRAP of:
3 Toes to bar
5 Wall Balls 20/14lbs
7 Sit-ups

Post rounds and reps!

LVL1M: 8min, HKR
LVL1: 10min, HKR
LVL2: K2E
LVL3: RX'd

 16 rounds 3 reps
Performed as RX
Nyree Segui 01/27/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 22-27, 2018 For time:
Row 1000m
15 Burpees
50 Walking Lunges
25 Air Squats
50 Med Ball Thrusters 20/14lbs
25 Push ups
15 Burpees
1000m Row

Post time!
Scale as needed.		 18m 33s
Performed as RX
Nyree Segui 01/24/2018 Premier Martial Arts/Grand River CrossFit 01/24/2018 For time:
20-15-10 reps for time of:
SA DB Snatch (Alt) 40/25lbs
V-Sits
Air Squats

Post time!
LVL1M: light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: Rx'd
 4m 54s
Performed as RX
Nyree Segui 01/23/2018 Premier Martial Arts/Grand River CrossFit 01/23/2018 Back Squat
5-5-3-3-1 reps

Post heaviest load!
 180 lbs
Performed as RX
Nyree Segui 01/22/2018 Premier Martial Arts/Grand River CrossFit 01/22/2018 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
6 Deadlifts @ BW 2nd minute
Workout finished at 100 calories

Post time!
LVL1M: Light weight
LVL1: 65% bodyweight
LVL2: 80% BW
LVL3: RX'd		 12m 42s
Performed as RX
Nyree Segui 01/20/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 14-20, 2018 Bradshaw
10 rounds for time:
3 Handstand push-ups
6 Deadlifts 225/155lbs
12 Pull-ups
24 Double Unders

Post time!
Scale as needed!
 25m 00s
Performed as RX
Nyree Segui 01/17/2018 Premier Martial Arts/Grand River CrossFit 01/17/2018 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod pull-ups
LVL1: 8min, 95/65lbs, mod, pull-ups
LVL2: 115/85lbs, mod pull-ups
LVL3: Rx'd		 8 rounds 10 reps
Performed as RX
Nyree Segui 01/16/2018 Premier Martial Arts/Grand River CrossFit 01/16/2018 Thrusters
2-2-2-2-2-2-2-2

Post heaviest load!
 95 lbs
Performed as RX
Nyree Segui 01/15/2018 Premier Martial Arts/Grand River CrossFit 01/15/2018 15-10-5 reps for time:
Calorie Row
DB Ground to Overhead 35/20lbs
Burpees

Post time!
LVL1M: light weight
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 7m 34s
Performed as RX
Nyree Segui 01/13/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 8-13, 2018 Shots Fired
3 rounds for time of:
60 Double Unders
30/20 Calorie Row
10 Ground to Overhead 105/85lbs

Post time!
Scale as needed.
 12m 22s
Performed as RX
Nyree Segui 01/12/2018 Premier Martial Arts/Grand River CrossFit 01/12/2018 12min AMRAP:
8 Power Cleans 105/75lbs
8 Front Squats
8 Bar Facing Burpees
8 Pull-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod pull-ups
LVL1: 10min, 85/55lbs, mod pull-ups
LVL2: 95/65, mod pull-ups
LVL3: RX'd		 4 rounds 20 reps
Performed as RX
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