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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 08/08/2017 Premier Martial Arts/Grand River CrossFit 08/08/2017 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 90 lbs
Performed as RX
Nyree Segui 08/07/2017 Premier Martial Arts/Grand River CrossFit 08/07/2017 10min EMOM
3 Power cleans 135/85lbs
2 Burpees

Post rounds! Perfect score is 10
LVL1M: 6min, light weight
LVL1: 8min, 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Nyree Segui 08/04/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 31-Aug 4, 2017 4 rounds for time:
6 Hang Power cleans 95/65lbs
8 Front Rack walking lunges 95/65lbs

Post time!
Scale as needed.		 2m 27s
Performed as RX
Nyree Segui 08/02/2017 Premier Martial Arts/Grand River CrossFit 08/02/2017 3 rounds
15 DB snatch left arm 35/20lbs
15 v-sits
15 DB snatch right arm 35/20lbs

Post time!
LVL1M: 2 rounds, light weight, sit-ups
LVL1: 25/10lbs,
LVL2: 30/15lbs
LVL3: RX'd
 4m 57s
Performed as RX
Nyree Segui 08/01/2017 Premier Martial Arts/Grand River CrossFit 08/01/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
Scale as needed.
 85 lbs
Performed as RX
Nyree Segui 07/31/2017 Premier Martial Arts/Grand River CrossFit 07/31/2017 10min AMRAP
7 DB Thrusters 35/20lbs
21 Double Unders

Post rounds & reps!
LVL1M: 5min, light weight, singles
LVL1: 8min, 25/10lbs, double skips
LVL2: 30/15lbs, triple skips
LVL3: Rx'd		 11 rounds 7 reps
Performed as RX
Nyree Segui 07/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 24-29, 2017 Canadian Bacon
30 rounds for time:
5 Pull-ups
5 Push-ups
5 Squats

Post time!
Scale as needed.		 24m 40s
Workout Scaled
Nyree Segui 07/25/2017 Premier Martial Arts/Grand River CrossFit 07/25/2017 Deadlift
3-3-3-3-3-3-3
Linear sets
2x10 @ 60% of 3 rep

Post load!
Scale as needed.


 195 lbs
Performed as RX
Nyree Segui 07/24/2017 Premier Martial Arts/Grand River CrossFit 07/24/2017 4 rounds for time of:
20 Sit ups
15 Front Squats 95/65lbs
10 Push Press 95/65lbs


Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 9m 11s
Performed as RX
Nyree Segui 07/19/2017 Premier Martial Arts/Grand River CrossFit 07/19/2017 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/135lbs

LVL1M: 2 rounds, single skips, light weight on all.
LVL1: 3 rounds, double skips, 25/15lbs, 155/115lbs
LVL2: Triple skips
LVL3: RX'd

 4m 03s
Performed as RX
Nyree Segui 07/18/2017 Premier Martial Arts/Grand River CrossFit 07/18/2017 Front Squats
2-2-2-2-2-2-2-2 Linear Sets
2x 10 reps @ 65% of 2 rep

Post load!
Scale as needed.
 140 lbs
Performed as RX
Nyree Segui 07/17/2017 Premier Martial Arts/Grand River CrossFit 07/17/2017 6 rounds
7 Knees to Elbows
7 KB Swings 50/35lbs

Post time!
LVL1M: 4 rounds, HKR, light weight
LVL1: HKR, 40/25lbs
LVL2: HKR, 45/30lbs
LVL3: RX'd

 5m 38s
Performed as RX
Nyree Segui 07/12/2017 Premier Martial Arts/Grand River CrossFit 07/12/2017 Tabata Wall Balls 20/15lbs
3min Break
2min Max Rep Burpees

Post total reps added together!
Scale as needed!
Compare to July 27, 2015

 84 reps
Performed as RX
Nyree Segui 07/08/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 3-8, 2017 In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50/35lbs. Single arm dumbbell snatches
2 minutes of double-unders
2 minutes of 50/35lbs. Single arm dumbbell snatches
3 minutes of double-unders
3 minutes of 50/35lbs. Single arm dumbbell snatches

Post total reps!
Scale as needed.		 480 reps
Performed as RX
Nyree Segui 07/05/2017 Premier Martial Arts/Grand River CrossFit 07/05/2017 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
Compare to July 31, 2015
 3m 30s
Performed as RX
Nyree Segui 07/04/2017 Premier Martial Arts/Grand River CrossFit 07/04/2017 Hang Squat Clean
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Nyree Segui 07/03/2017 Premier Martial Arts/Grand River CrossFit 07/03/2017 21-15-9 reps of
Box Overs 24/20
Pull-ups
V-sits

Post time!

LVL1M: 20"/16" step ups, mod pull-ups, sit-ups
LVL1: 20"/16" step ups, mop pull-ups
LVL2: mod pull-ups
LVL3: RX'd		 8m 44s
Performed as RX
Nyree Segui 06/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 26-29, 2017 4 Rounds for Time of:
400m Run
50 Squats

Post time!
LVL1M: 2 rounds
LVL1: 3 Rounds
LVL2: RX'd
LVL3: RX'd		 13m 12s
Performed as RX
Nyree Segui 06/28/2017 Premier Martial Arts/Grand River CrossFit 06/28/2017 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 95/65lbs
Push-ups

Post time!
LVL1M: 5-1 reps, light weight
LVL1: 8-1 reps, 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd 		4m 21s
Performed as RX
Nyree Segui 06/27/2017 Premier Martial Arts/Grand River CrossFit 06/27/2016 Floor Press
5-5-3-3-1
Followed by:
2 x 10 @ 50% 1rep

Post heaviest load!
 100 lbs
Performed as RX
Nyree Segui 06/26/2017 Premier Martial Arts/Grand River CrossFit 06/26/2017 For time:
21 - 15 - 9
Row for Calories
Kettlebell Swings 50/35lbs
Lateral Burpees over Rower

Post time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 11m 21s
Performed as RX
Nyree Segui 06/24/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 19-24, 2017 3 rounds for time of:
Row 250 meters
12 reps squat snatches, 65/45lbs
21 push-ups

Post time!
Scale as needed.
 10m 56s
Performed as RX
Nyree Segui 06/21/2017 Premier Martial Arts/Grand River CrossFit 06/21/2017 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
LVL1M: 25 & 12 reps each, single skips, sit-ups
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 6m 18s
Performed as RX
Nyree Segui 06/20/2017 Premier Martial Arts/Grand River CrossFit 06/20/2017 Deadlift
5-5-3-3-1

Post heaviest load!
 200 lbs
Performed as RX
Nyree Segui 06/19/2017 Premier Martial Arts/Grand River CrossFit 06/19/2017 EMOM for 10min
4 sumo deadlift high pulls, 75/55lbs
8 push-ups
12 mountain climbers

Post total rounds. Perfect score is 10!
LVL1M; 6min, light weight
LVL1: 8min, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 10 rounds 0 reps
Performed as RX
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