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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 11/20/2017 Premier Martial Arts/Grand River CrossFit 11/20/2017 30-20-10 reps of
Push ups
SA DB Snatches (Alternating) 35/20lbs
V-sits

Post time!
LVL1M: 20-10 reps, light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 7m 37s
Performed as RX
Nyree Segui 11/18/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 13-18, 2017 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, 95/55lbs
LVL2: 115lbs/65lbs
LVL3: RX'd		 6m 58s
Performed as RX
Nyree Segui 11/15/2017 Premier Martial Arts/Grand River CrossFit 11/15/2017 4 Rounds for Time
15 Pull ups
15 Wall Balls 20/14lbs

Post time!
LVL1M: 2 rounds, mod pull ups, low target
LVL1: mod pull ups, low target
LVL2: mod pull ups
LVL3: Rx'd		 8m 47s
Performed as RX
Nyree Segui 11/14/2017 Premier Martial Arts/Grand River CrossFit 11/14/2017 3 Position Clean
2-2-2-2-2-2-2
1 rep = 1 power clean, 1 clean from knees, 1 clean from high hang.

Power heaviest load!
 95 lbs
Performed as RX
Nyree Segui 11/13/2017 Premier Martial Arts/Grand River CrossFit 11/13/2017 12min EMOM
Max Sit-ups
Max Burpees
Max Double Unders
Rest every 4th minute.

Post total reps!
Scale as needed.

 371 reps
Performed as RX
Nyree Segui 11/10/2017 Premier Martial Arts/Grand River CrossFit 11/10/2017 21-15-9 reps of:
V-sits
Air Squats
Power Snatch 75/45lbs

Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd		 4m 30s
Performed as RX
Nyree Segui 11/08/2017 Premier Martial Arts/Grand River CrossFit 11/08/2017 10min AMRAP:
5 Squat Cleans 95/65lbs
7 Push Jerks 95/65
9 Sit-ups

Post total rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 8 rounds 0 reps
Performed as RX
Nyree Segui 11/07/2017 Premier Martial Arts/Grand River CrossFit 11/07/2017 Overhead Squat
5-5-5-5-5

Post heaviest load!
 80 lbs
Performed as RX
Nyree Segui 11/06/2017 Premier Martial Arts/Grand River CrossFit 11/11/2017 D-Day Remembrance WOD
For time:
1944m Row
6 rounds of:
30 Burpess
30 sit-ups
30 double unders
30 Walking lunges
Time Cap: 50min

Post time!
Scale as needed.		 41m 13s
Performed as RX
Nyree Segui 11/04/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 30-Nov 4, 2017 15min
0-3min Row 400m
Max rep pull-ups
1min Rest
4-7min Row 400m
Max rep Clean & Jerk 135/95lbs
1min Rest
8-11min Row 400m
Max Rep Pull-ups
1min Rest
12-15min, Row 400m
Max Rep Clean & Jerks 135/95lbs

Post total reps!
Scale as needed.		 27 reps
Performed as RX
Nyree Segui 11/03/2017 Premier Martial Arts/Grand River CrossFit 11/03/2017 3 rounds for time
20 Front Rack Lunges 95/65lbs
20 Air Squats
20/15 Calorie Row

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 10m 03s
Performed as RX
Nyree Segui 11/01/2017 Premier Martial Arts/Grand River CrossFit 11/01/2017 6min AMRAP of:
35 Double Unders
7 V-sits
7 Push Press 95/65lbs

Post total rounds & reps!
LVL1M: single skips,sit-ups, light weight
LVL1: doubles, 75/45lbs
LVL2: triples, 85/55lbs
LVL3: Rx'd		 5 rounds 7 reps
Performed as RX
Nyree Segui 10/31/2017 Premier Martial Arts/Grand River CrossFit 10/31/2017 Floor Press
5-5-3-3-1 reps

Post heaviest load!
 120 lbs
Performed as RX
Nyree Segui 10/30/2017 Premier Martial Arts/Grand River CrossFit 10/30/2017 5 rounds for time
5 Power Snatch 95/65lbs
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds light weight, 20"/16"
LVL1: 4 rounds, 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL 3: RX'd		 5m 42s
Performed as RX
Nyree Segui 10/24/2017 Premier Martial Arts/Grand River CrossFit 10/24/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Nyree Segui 10/23/2017 Premier Martial Arts/Grand River CrossFit 10/23/2017 15min AMRAP:
5 Burpees
10 Squats 20/14lbs med ball
5 Burpees
10 Sit ups 20/14lbs med ball
5 Burpees
10 Overhead walking Lunges 20/14lb med ball

Post total rounds & reps!
LVL1M: 10min, no med ball
LVL1: 12min, 14/10lbs
LVL2: Rx'd
LVL3: Rx'd		 5 rounds 44 reps
Performed as RX
Nyree Segui 10/21/2017 Premier Martial Arts/Grand River CrossFit 10/21/2017 Freestyle Fran
For time:
45 reps each of
Thrusters 95/65
Pull-ups

Partition reps any way you want
Post time!
Compare to Oct 28, 2016
 6m 48s
Performed as RX
Nyree Segui 10/18/2017 Premier Martial Arts/Grand River CrossFit 10/18/2017 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

Post Time!
LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd
Compare to Oct 21, 2015
 5m 19s
Performed as RX
Nyree Segui 10/17/2017 Premier Martial Arts/Grand River CrossFit 10/17/2017 Deadlift
5-5-3-3-1

Post heaviest load.
 215 lbs
Performed as RX
Nyree Segui 10/16/2017 Premier Martial Arts/Grand River CrossFit 10/16/2017 7min AMRAP
5 Burpees
5 Sumo Deadlifts 75/55lbs
5 Push Press 75/55lbs

Post rounds & reps.
LVL1M: 3 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 8 rounds 5 reps
Performed as RX
Nyree Segui 10/14/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 10-14, 2017 10 rounds for time of:
30 double-unders
10 pull-ups
30 Air squats

Post time!
Scale as needed.		 20m 52s
Performed as RX
Nyree Segui 10/13/2017 Premier Martial Arts/Grand River CrossFit 10/13/2017 Front Squat
3-3-3-3-3-3-3

Post heaviest load!
 115 lbs
Performed as RX
Nyree Segui 10/12/2017 Premier Martial Arts/Grand River CrossFit 10/12/2017 Run or Row
6x400m, 1min rest between

Post fastest interval!

 1m 46s
Performed as RX
Nyree Segui 10/11/2017 Premier Martial Arts/Grand River CrossFit 10/11/2017 21-15-9 reps of:
DB Squat Clean Thrusters 35/20lbs
V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 30/15lbs
LVL3: Rx'd
 5m 11s
Performed as RX
Nyree Segui 10/10/2017 Premier Martial Arts/Grand River CrossFit 10/10/2017 3 rounds for time:
10 Pull-ups
15 KB Swings 50/35lbs
20 Push-ups

Post time!
LVL1M: mod. pull ups, light weight
LVL1: mod pull ups, 40/25lbs
LVL2: mod pull-ups, 45/30lbs
LVL 3: Rx'd		 5m 23s
Performed as RX
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