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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 01/11/2018 Premier Martial Arts/Grand River CrossFit 01/11/2018 6 rounds for time of:
20/15 Calorie row
15 Air Squats

Post time!
Scale as needed.
 10m 59s
Performed as RX
Nyree Segui 01/10/2018 Premier Martial Arts/Grand River CrossFit 01/10/2018 21-15-9 reps of:
DB Thrusters 35/20lbs
Box Jumps 24/20

Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs,
LVL3: RX'd
Compare to Jan 30, 2017
 5m 03s
Performed as RX
Nyree Segui 01/09/2018 Premier Martial Arts/Grand River CrossFit 01/09/2018 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 70 lbs
Performed as RX
Nyree Segui 01/08/2018 Premier Martial Arts/Grand River CrossFit 01/08/2018 4 Rounds for time:
5 DB Push Press 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs

LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd		 3m 58s
Performed as RX
Nyree Segui 01/05/2018 Premier Martial Arts/Grand River CrossFit 01/05/2018 10min AMRAP of
3 Thrusters 95/65lbs
5 Pull-ups
9 Med Ball sit-ups 20/14lbs

Post rounds and reps!
LVL1M: 6min, light weight, mod. pull-ups
LVL1: 8min, 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd		 7 rounds 15 reps
Performed as RX
Nyree Segui 01/04/2018 Premier Martial Arts/Grand River CrossFit 01/04/2018 Rowing
5x250m
45 sec rest between

Post fastest interval!

 1m 03s
Performed as RX
Nyree Segui 01/03/2018 Premier Martial Arts/Grand River CrossFit 01/03/2018 6 rounds for time:
10 Deadlifts 135/95lbs
10 Push ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/75lbs
LVL2: 115/85lbs
LVL3: Rx'd
 3m 39s
Performed as RX
Nyree Segui 01/02/2018 Premier Martial Arts/Grand River CrossFit 01/02/2018 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 90 lbs
Performed as RX
Nyree Segui 12/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 27-29, 2017 2x4min AMRAP's of:
30 Double Unders
20 sit-ups
10 Pull-ups
1min Break between AMRAP's

Post total reps added together!
LVL1M: 2min each, 15, 10, 5 reps, mod. pull-ups,single skips
LVL1: 3min each, 20, 15, 7 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd		 268 reps
Performed as RX
Nyree Segui 12/28/2017 Premier Martial Arts/Grand River CrossFit 12/28/2017 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 85 lbs
Performed as RX
Nyree Segui 12/27/2017 Premier Martial Arts/Grand River CrossFit 12/27/2017 Gwen
15-12-9 reps of:
Clean & Jerk
Choose a weight that you can do each set as a touch and go. You cant stop to change weight. Rest as needed between rounds.

Post time!
Scale as needed.
 3m 59s
Performed as RX
Nyree Segui 12/26/2017 None Ned 7 rounds for time of:
11 body-weight back squats
1,000-meter row		 47m 49s
Performed as RX
Nyree Segui 12/19/2017 Premier Martial Arts/Grand River CrossFit 12/19/2017 Push Press
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
Performed as RX
Nyree Segui 12/18/2017 Premier Martial Arts/Grand River CrossFit 12/18/2017 10-9-8-7-6-5-4-3-2-1 Reps for time:
Push-ups
Squats

Post Time!
LVL1M: 5-1 reps
LVL1: 8-1 reps
LVL2: RX'd
LVL3: RX'd		 2m 42s
Performed as RX
Nyree Segui 12/16/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 11-16, 2017 For Time:
1000m Row
20 Deadlifts 135/95lbs
500m Row
10 Deadlifts
250m Row

Post time!
LVL1M: 1/2 Distance, light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 10m 19s
Performed as RX
Nyree Segui 12/15/2017 Premier Martial Arts/Grand River CrossFit 12/15/2017 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 V-Sits

LVL1M: 3 rounds, light weight, 20/16, sit-ups
LVL1: 4 rounds, 40/25lbs20/16, step ups
LVL2: 45/30lbs, step ups
LVL3: RX'd box jumps		 7m 55s
Performed as RX
Nyree Segui 12/13/2017 Premier Martial Arts/Grand River CrossFit 12/13/2017 3 rounds for time:
60 Double Unders
15 Wall balls 20/14lbs
10 Pull-ups
5 Squat cleans 135/95lbs

Post time!
LVL1M: Single skips, mod pull-ups, light weight
LVL1: double skips, mod pull-ups, 115/75lbs
LVL2: triple skips, mod pull-ups, 125/85lbs
LVL3: RX'd		 10m 54s
Performed as RX
Nyree Segui 12/11/2017 Premier Martial Arts/Grand River CrossFit 12/11/2017 3 Rounds for Time of:
5 Push Press 105lbs/85lbs
10 Front Squats 105lbs/85lbs
15 Burpees

LVL1M: light weight
LVL1: rounds, 85lbs/65lbs
LVL2: 95/75lbs
LVL3: RX'd 		7m 17s
Performed as RX
Nyree Segui 12/08/2017 Premier Martial Arts/Grand River CrossFit 12/08/2017 12min AMRAP:
10 DB SA Snatch 35/20lbs (Alt)
10 DB SA Push Presses 35/20lbs (Alt)
10 DB Off-set Walking Lunges 35/20lbs

Post rounds and reps!
Scale as needed.		 5 rounds 20 reps
Performed as RX
Nyree Segui 12/04/2017 Premier Martial Arts/Grand River CrossFit 12/04/2017 Megan
21-15-9 reps of:
Burpees
KB Swings 50/35lbs
Double Unders

Post time!
LVL1M: light weight, single skips
LVL1: 40/25lbs, double skips
LVL2: 45/30lbs, triple skips
LVL3: Rx'd		 5m 19s
Performed as RX
Nyree Segui 11/29/2017 Premier Martial Arts/Grand River CrossFit 11/29/2017 10min AMRAP:
15 Box Jumps 24/20
5 Pull ups
15 DB Push Press 35/20lbs

Post total rounds & reps!
LVL1M: 6min 8 reps each, step ups 20"/16", light weight, mod pull-ups
LVL1: 8min step ups 20"/16", 25/10lbs, mod pull-ups,
LVL2: step ups, 30/15lbs, mod pull-ups
LVL3: RX'd box jumps!		 4 rounds 20 reps
Performed as RX
Nyree Segui 11/28/2017 Premier Martial Arts/Grand River CrossFit 11/28/2017 Power Clean
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Nyree Segui 11/27/2017 Premier Martial Arts/Grand River CrossFit 11/27/2017 For Time:
By in: 100 Double Unders
100 Air Squats 25/15lb plate hold
Cash out: 50 walking lunges

Post time!
LVL1M: 50 squats, singles
LVL1: 75 squats, double skips
LVL2:Triple skips
LVL3: RX'd 		6m 00s
Performed as RX
Nyree Segui 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 6m 46s
Performed as RX
Nyree Segui 11/21/2017 Premier Martial Arts/Grand River CrossFit 11/21/2017 Box Squats
3-3-3-3-3-3-3

Post load!

 135 lbs
Performed as RX
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