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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 10/06/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 2-6, 2017 6 2min rounds of:
Calorie Row 20/15
Max Clean & Jerk 115/85lbs
1min rest between

Post total reps! Calories and reps added together.
Scale as needed.
 120 reps
Performed as RX
Nyree Segui 10/04/2017 Premier Martial Arts/Grand River CrossFit 10/04/2017 3 rounds for time:
20 sit ups
15 Burpees
10 SDHP 75/55lbs

Post time!
LVL1M: light weight, 10reps each
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: Rx'd		 5m 53s
Performed as RX
Nyree Segui 10/03/2017 Premier Martial Arts/Grand River CrossFit 10/03/2017 Back Squat
10-5-3-1-1-1-3-5-10

Post heaviest load!
 175 lbs
Performed as RX
Nyree Segui 10/02/2017 Premier Martial Arts/Grand River CrossFit 10/02/2017 8min AMRAP
3 Power Cleans 115/85lbs
6 Push-ups
9 KB Swings 50/35lbs

Post total rounds & reps

LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs, 40/25lbs
LVL2: 105/75lbs, 45/30lbs
LVL3: RX'd
Compare to Oct 21, 2016
 9 rounds 0 reps
Performed as RX
Nyree Segui 09/29/2017 Premier Martial Arts/Grand River CrossFit 09/29/2017 4 Rounds for Max Reps
30sec Double Unders
30sec Push-ups
30sec Break
Record total number of reps added together.

LVL1M: Single Skips
LVL1: Double skips (2 skips =1rep)
LVL2: Triple skips (3skips =1rep)
LVL3: RX'd		 297 reps
Performed as RX
Nyree Segui 09/27/2017 Premier Martial Arts/Grand River CrossFit 09/27/2017 10min AMRAP:
3 Thrusters 95/65lbs
5 Burpees
7 Box Jumps 24/20

Post rounds and reps!
LVL1M: 5min, light weight, 20/16"
LVL1: 8min, 75/45lbs, 20"/16"
LVL2: 85/55lbs,
LVL3: RX'd

 7 rounds 4 reps
Performed as RX
Nyree Segui 09/25/2017 Premier Martial Arts/Grand River CrossFit 09/25/2017 4 Rounds for time:
500m Row
15 Floor Press 105/65lbs
20min Time Cap!

Post time!
LVL1M: 2 rounds, 250m row, light weight
LVL1: 3 rounds, 95/55lbs
LVL2: RX'd
LVL3: Rxd + 115/75lbs
 13m 37s
Performed as RX
Nyree Segui 09/22/2017 Premier Martial Arts/Grand River CrossFit 09/22/2017 For Time:
400m Run
Tabata Burpees
400m Run

Time Bonus! Remove 1 sec from time for every burpee that you perform at end of workout.

Post time!
 7m 05s
Performed as RX
Nyree Segui 09/20/2017 Premier Martial Arts/Grand River CrossFit 09/20/2017 Annie
50-40-30-20-10 reps of:
Double Unders
Sit ups

Post time!
Scale as needed.
 6m 40s
Performed as RX
Nyree Segui 09/19/2017 Premier Martial Arts/Grand River CrossFit 09/19/2017 Squat Clean
5-5-3-3-1

Post heaviest load!
 120 lbs
Performed as RX
Nyree Segui 09/18/2017 Premier Martial Arts/Grand River CrossFit 09/18/2017 21-15-9 reps of
Front Squats 115/85lbs
Weighted Sit-ups 20/14lbs med balls

Post time!
LVL1M: 15-9 reps, light weight, sit-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 4m 39s
Performed as RX
Nyree Segui 09/16/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 11-16, 2017 8 Rounds of:
2min Intervals of:
250m Row
10 Deadlifts @ BW
Sit-ups (Get as many sit-ups as you can before the 2min is up)
30 sec break between rounds.

Score is the total number of sit-ups performed over 8 rounds.
LVL1M: 4 rounds, 1/2 BW
LVL1: 6 rounds, 3/4 BW
LVL2: RX'd
LVL3: Rx'd plus 10lbs		 72 reps
Performed as RX
Nyree Segui 09/13/2017 Premier Martial Arts/Grand River CrossFit 09/13/2017 4 rounds
6 Hang Power cleans 95/65lbs
6 Front Squats 95/65lbs
12 V-sits

Post time!
LVL1M: 2 rounds, light weight, sit ups
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: Rxd
 3m 30s
Performed as RX
Nyree Segui 09/12/2017 Premier Martial Arts/Grand River CrossFit 09/12/2017 Strict Shoulder Press
5-5-3-3-1

Post heaviest load!
 69 lbs
Performed as RX
Nyree Segui 09/11/2017 Premier Martial Arts/Grand River CrossFit 09/11/2017 For Time:
10 Squats at 60% Body Weight
200m Row
20 Squats
400m Row
30 Squats
600m Row

LVL1M; Air Squats,
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
Compare to Sept 21, 2015
 10m 33s
Performed as RX
Nyree Segui 09/08/2017 Premier Martial Arts/Grand River CrossFit 09/08/2017 4 rounds for time of:
6 Alt DB Snatch 50/30lbs
8 Toes to bar
10 Air Squats

Post time!
LVL1M: light weight, HKR
LVL1: 40/20lbs, HKR
LVL2: 45/25lbs, K2C
LVL3: Rx'd		 4m 11s
Performed as RX
Nyree Segui 09/06/2017 Premier Martial Arts/Grand River CrossFit 09/06/2017 Sumo-deadlift
3-3-3-3-3-3-3

Post heaviest load!
 165 lbs
Performed as RX
Nyree Segui 09/05/2017 Premier Martial Arts/Grand River CrossFit 09/05/2017 4 rounds for time:
5 Power Cleans 135/85
2 Rope Climbs

Post time!
LVL1M: light weight, mod. rope climb
LVL1: 95/55lbs, mod, rope climb
LVL2: 115/65lbs, mod. rope climb
LVL3: RX'd
Compare to Spet 24, 2014
 6m 35s
Performed as RX
Nyree Segui 08/29/2017 Premier Martial Arts/Grand River CrossFit 08/29/2017 Overhead Squat
5-5-5-5-5

Post heaviest load!
 70 lbs
Performed as RX
Nyree Segui 08/28/2017 Premier Martial Arts/Grand River CrossFit 08/28/2017 5 rounds for Time:
3 Ground to Overhead 115/75lbs
6 toes to bar
9 Push ups

Post time!
LVL1M: 3 rounds, light weight HKR
LVL1: 4 rounds, 95/55lbs, HKR
LVL2: 105/65lbs, K2C
LVL3: Rx'd		 4m 43s
Performed as RX
Nyree Segui 08/25/2017 Premier Martial Arts/Grand River CrossFit 08/25/2017 3 rounds for time of:
12-cal. row
9 Sit ups
6 Power cleans 95/65lbs

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 5m 20s
Performed as RX
Nyree Segui 08/23/2017 Premier Martial Arts/Grand River CrossFit 08/23/2017 10min Time Cap
20 Double Unders + 1 Power Snatch 75/45lbs
Add 1 power snatch each round until timer sounds.

Post total rounds!
LVL1M: 8min, singles, light weight
LVL1: double skips, 55/25lbs
LVL2: triples, 65/35lbs
LVL3: RX'd
 12 rounds 29 reps
Performed as RX
Nyree Segui 08/22/2017 Premier Martial Arts/Grand River CrossFit 08/22/2017 Push Jerk
3-3-3-3-3-3-3

Post heaviest load!
 90 lbs
Performed as RX
Nyree Segui 08/21/2017 Premier Martial Arts/Grand River CrossFit 08/21/2017 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds

Post Rounds and reps!
 10 rounds 8 reps
Performed as RX
Nyree Segui 08/12/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 7-12, 2017 Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155/105lbs
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40/25lbs dumbbell
Then, 5 minutes of:
7 snatches, 75/45lbs.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Post Total Reps!		 271 reps
Performed as RX
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