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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 06/14/2017 Premier Martial Arts/Grand River CrossFit 06/14/2017 "Surfer on Acid"
3RFT:
400m Run
21 Burpees

Post time!
Scale as needed.

 10m 40s
Performed as RX
Nyree Segui 06/13/2017 Premier Martial Arts/Grand River CrossFit 06/13/2017 Split Jerk
5-5-3-3-1

Post heaviest load!
 100 lbs
Performed as RX
Nyree Segui 06/12/2017 Premier Martial Arts/Grand River CrossFit 06/12/2017 3 Rounds for time:
15 Calorie Row
10 Box Jumps 24"/20"
5 Power Cleans 115/85lbs

Post time!
LVL1M: 20"/16", light weight
LVL1: 20"/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 7m 36s
Performed as RX
Nyree Segui 06/09/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 5-9, 2017 For Time:
1 V-sit
10 Back Squats 135/95lbs
2 V-sits
9 Back Squats
3 V-sits
8 Back Squats
.
.
.
10 V-sits
1 Back Squat

LVL1M: Half of ladder, light weight, sit-ups
LVL1: 3/4 of ladder, 95/55lbs
LVL2: 115/75lbs
LVL3: RX'd		 6m 18s
Performed as RX
Nyree Segui 06/06/2017 Premier Martial Arts/Grand River CrossFit 06/06/2017 Power Snatch
5-5-3-3-1

Post heaviest load!
 65 lbs
Performed as RX
Nyree Segui 06/05/2017 Premier Martial Arts/Grand River CrossFit 06/05/2017 8min AMRAP
7 clean and jerks 95/65lbs
15 double-unders

Post rounds and reps!
LVL1M: 5min, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 7 rounds 0 reps
Performed as RX
Nyree Segui 06/03/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 29-June 3, 2017 EMOMx16min:
A) 12 DB Offset walking Lunges 50/35lbs
B) 12 Deficit Push-ups 12" Box
C) 12 DB Offset Box Step-Ups 50/35lbs 12 Box
D) 50s Plank Hold (elbows)

Perfect score is 16. Post total rounds!
Scale as needed.		 16 rounds 0 reps
Performed as RX
Nyree Segui 05/31/2017 Premier Martial Arts/Grand River CrossFit 05/31/2017 3 Rounds for Time of:
20 Deadlifts @ of Body Weight
20 Burpees

Post time!
LVL1M: light weight
LVL1: 60% BW
LVL2: 70% BW
LVL3: RX'd
 7m 51s
Performed as RX
Nyree Segui 05/30/2017 Premier Martial Arts/Grand River CrossFit 05/30/2017 Power Cleans
5-5-3-3-1

Post heaviest load!
 110 lbs
Performed as RX
Nyree Segui 05/26/2017 Premier Martial Arts/Grand River CrossFit 05/26/2017 For time:
20 Burpees over Barbell
15 Calorie Row
15 Power Snatch 75/45lbs
15 Calorie Row
15 Power Snatch 75/45
15 Calorie Row
20 Burpees over Barbell

Post time!
Scale as needed.		 10m 56s
Performed as RX
Nyree Segui 05/24/2017 Premier Martial Arts/Grand River CrossFit 05/24/2017 5 rounds
10 sumo deadlift high pulls, 75/55lbs
10 front squats, 75/55lbs
30 double-unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd
 9m 17s
Performed as RX
Nyree Segui 05/23/2017 Premier Martial Arts/Grand River CrossFit 05/23/2017 2 x AMRAP in 6:00, rest 2:00 in between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
LVL1M: light weight, sit-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 171 reps
Performed as RX
Nyree Segui 05/17/2017 Premier Martial Arts/Grand River CrossFit 05/17/2017 For Time:
20 Curtis Press 95/65lbs
1 Curtis Press= 1 Hang clean +
Right leg lunge + Left Leg Lunge + Push Press

Post time!
LVL1M: 10 reps, light weight
LVL1: 15 reps, 75/45lbs
LVL2: 85/55lb
LVL3: RX'd + 3 Burpee penalty every time bar touches floor added on to end of workout. Post number of burpees performed.
Compare to May 16, 2014		 4m 48s
Performed as RX
Nyree Segui 05/16/2017 Premier Martial Arts/Grand River CrossFit 05/16/2017 Body Weight Back Squat
3x Max Reps
Rest as needed between sets

Post total Reps!
 60 reps
Performed as RX
Nyree Segui 05/15/2017 Premier Martial Arts/Grand River CrossFit 05/15/2017 3 rounds for time
6 pull-ups
12 dumbbell snatches (switch hands each snatch and reset each rep) 50/35lbs
30 double-unders		 4m 33s
Performed as RX
Nyree Segui 05/08/2017 Premier Martial Arts/Grand River CrossFit 05/08/2017 6-9-12-9-6 reps of:
Bar Facing Burpees
Front Squats 115/75lbs
Pull-ups

Post time!
LVL1: 6-9-12 reps. light weight, mod pull-ups
LVL1: 95/55lbs, mod pull-ups
LVL2: 105/65lbs, mod pull-ups
LVL3: Rx'd
 9m 47s
Performed as RX
Nyree Segui 05/06/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 1 -6, 2017 3 rounds For Time
1 round of Cindy(5 pull-ups, 10 push ups, 15 squats)
15 Calorie Row
3 Clean & Jerks 135/95lbs
2min Rest

Post time!
Scale as needed.		 12m 18s
Performed as RX
Nyree Segui 05/05/2017 Premier Martial Arts/Grand River CrossFit 05/05/2017 5 rounds
5 power cleans, 115/85lbs
10 box jump-overs, 24/20
rest 1:00

Post time including breaks!
LVL1M: 3 rounds, light weight, 20"/16"
LVL1: 95/65lbs, 20"/16"
LVL2: 105/75lbs
LVL3: RX'd
 8m 38s
Performed as RX
Nyree Segui 05/02/2017 Premier Martial Arts/Grand River CrossFit 05/02/2017 Squat Clean
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Nyree Segui 04/28/2017 Premier Martial Arts/Grand River CrossFit 04/28/2017 5 rounds of:
8 Floor press 95lbs/65lbs
250m row

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 9m 06s
Performed as RX
Nyree Segui 04/26/2017 Premier Martial Arts/Grand River CrossFit 04/26/2017 4 rounds for time.
21 Calorie Row
15 Wallballs 20/14
9 Deadlifts 185/135

Post time!
LVL1M: light weight
LVL1: 135/85lbs
LVL2: 155/115lbs
LVL3: RX'd		 14m 30s
Performed as RX
Nyree Segui 04/25/2017 Premier Martial Arts/Grand River CrossFit 04/25/2017 Front Squat
5-5-3-3-1 reps

Post heaviest load!
 155 lbs
Performed as RX
Nyree Segui 04/24/2017 Premier Martial Arts/Grand River CrossFit 04/24/2017 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
8 Burpees over bar

Post time!
LVL1M: Light weight, push-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 6m 08s
Performed as RX
Nyree Segui 04/19/2017 Premier Martial Arts/Grand River CrossFit 04/19/2017 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Pull-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod. pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 8 rounds 7 reps
Performed as RX
Nyree Segui 04/18/2017 Premier Martial Arts/Grand River CrossFit 04/18/2017 Power Cleans
2-2-2-2-2-2-2-2-2-2

Post heaviest load!		 105 lbs
Performed as RX
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