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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 09/14/2016 Premier Martial Arts/Grand River CrossFit 09/14/2016 30-20-10 reps
K2E
Wall Balls 20/14lbs
2min Rest
30-20-10 reps
Double Unders
Wall Balls

Post total time including break!
Scale as needed.		 19m 51s
Performed as RX
Nyree Segui 09/12/2016 Premier Martial Arts/Grand River CrossFit 09/12/2016 10min AMRAP:
5 Shoulder to Overhead 95/65lbs
10 Box Jumps 24/20
15 KB Swings 50/35lbs

Post rounds & Reps!
LVL1M: light weight, 20"/16"
LVL1: 75/45lbs, 20"/16", 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd
 5 rounds 5 reps
Performed as RX
Nyree Segui 09/10/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 6-10, 2016 For Time:
40 Calorie Row
35 Thrusters 45/35lbs
30 T2B
35 Thrusters
40 Calorie Row

Post time!
Scale as needed.		 14m 21s
Performed as RX
Nyree Segui 09/09/2016 Premier Martial Arts/Grand River CrossFit 09/09/2016 Clean & Jerk
2-2-2-2-2-2-2-2

Post heaviest load!
 95 lbs
Performed as RX
Nyree Segui 09/07/2016 Premier Martial Arts/Grand River CrossFit 09/07/2016 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 35s
Performed as RX
Nyree Segui 09/06/2016 Premier Martial Arts/Grand River CrossFit 09/06/2016 12-9-6 reps of:
Power Snatch 85/65lbs
HR Push-ups

Post time!
LVL1M: light weight
LVL1: 65/45lbs
LVL2: 75/55lbs
LVL3: RX'd
 3m 24s
Performed as RX
Nyree Segui 09/02/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 29-Sept 2, 2016 5 Rounds for Time
20 Walking lunges
10 Push-ups
20 Double Unders
EMOM 2 Burpees

Post Time!
Scale as needed.
 5m 55s
Performed as RX
Nyree Segui 08/31/2016 Premier Martial Arts/Grand River CrossFit 08/31/2016 For Max reps
3 min AMRAP x 3
10 Deadlifts 95/65
7 Hang Power Cleans
4 Shoulder to overhead
2min rest before next round

Post total reps added together!
LVL1M: 2 AMRAP's, light weight,
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 199 reps
Performed as RX
Nyree Segui 08/24/2016 Premier Martial Arts/Grand River CrossFit 08/24/2016 For Time:
100 Kettle Bell Swings 50/35lbs
Every minute on the minute do 5 Toes to Bar

Post time:
LVL1M: 50 KB swings, light weight, hang knee raise
LVL1: 75 Kb swings, 40/25lbs, hang knee raise
LVL2: 45/30lbs, knees to chest
LVL3: RX'd
Compare to October 10, 2014		 5m 54s
Performed as RX
Nyree Segui 08/22/2016 Premier Martial Arts/Grand River CrossFit 08/22/2016 10min AMRAP of:
5 Chest to bar pull-ups
10 Wall ball 20/14lbs
15 Push-ups

Post rounds & reps!
LVL1M: 5min, mod pull-ups
LVL1: 8min, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 6 rounds 6 reps
Performed as RX
Nyree Segui 08/13/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 8-13, 2016 4 Rounds for Time
10 Pull Ups
15 Push Ups
20 KB Swings 50/35lbs
40 DU's
20 Second Handstand Hold

Post time!
Scale as needed.		 12m 03s
Performed as RX
Nyree Segui 08/09/2016 Premier Martial Arts/Grand River CrossFit 08/09/2016 Box Squats
EMOM 10min
Perform 3 Squats to 12" box with
50% of 1RM.

10 rounds is perfect score.
Post load used!

 110 lbs
Performed as RX
Nyree Segui 08/08/2016 Premier Martial Arts/Grand River CrossFit 08/08/2016 8min Timecap
2 Thrusters 75/45lbs
2 Atomic Situps 35/15lbs

Add 2 thrusters and 2 atomic sit-ups each round until timer sounds.
Score is total number of reps.

LVL1M: 4min, light weight, sit-ups
LVL1: 6min,55/25lbs, sit-ups
LVL2: 65/35lbs,
LVL3: RX'd		 94 reps
Performed as RX
Nyree Segui 08/06/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 2-6, 2016 Max rounds in 5 minutes of
3 Handstand push-ups
6 Sumo deadlift high pulls 75/55lbs
Rest 2 minutes

Then, max rounds in 5 minutes of
4 Thrusters 75/55lbs
8 Pull-ups
Rest 2 minutes

Then, max rounds in 5 minutes of
5 KB swings 50/35lbs
10 Wall Balls

Post total reps for all added together!
Scale as needed.
Compare to August 8, 2015		 205 reps
Performed as RX
Nyree Segui 08/05/2016 Premier Martial Arts/Grand River CrossFit 08/05/2016 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

Post rounds & reps!

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
 9 rounds 5 reps
Performed as RX
Nyree Segui 08/03/2016 Premier Martial Arts/Grand River CrossFit 08/03/2016 Deadlift
5-5-3-3-1 reps
Followed by
3x10 of 50% of 1 rep you achieved.

Post all loads!
 185,195,205,215,225,115,115,115 lbs
Performed as RX
Nyree Segui 08/02/2016 Premier Martial Arts/Grand River CrossFit 08/02/2016 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
40 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 35/20lbs, double skips
LVL2: 40/25lbs, triple skips
LVL3: RX'd
Compare to August 31, 2015		 5m 14s
Performed as RX
Nyree Segui 07/27/2016 Premier Martial Arts/Grand River CrossFit 07/27/2016 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
For RX'd you cannot rack bar!		 31 reps
Performed as RX
Nyree Segui 07/26/2016 Premier Martial Arts/Grand River CrossFit 07/26/2016 Thrusters
3-3-3-3-3-3-3

Post loads.
Post each weight with comma between. Let's see where you start and finish!
 90,90,90,90,90,90,90 lbs
Performed as RX
Nyree Segui 07/20/2016 Premier Martial Arts/Grand River CrossFit 07/20/2016 Max reps in 8 minutes of:
2 Deadlifts 225/155lbs
2 Pull-ups
Add 2 pull-ups each round.

Post total reps!
Scale as needed.
 76 reps
Performed as RX
Nyree Segui 07/19/2016 Premier Martial Arts/Grand River CrossFit 07/19/2016 Floor Press
5-5-3-3-1

Post heaviest load!
 105 lbs
Performed as RX
Nyree Segui 07/18/2016 Premier Martial Arts/Grand River CrossFit 07/18/2016 12min AMRAP:
5 Push Press 95/65lbs
7 V-Sits
9 Burpees

Post rounds & reps!
LVL1M: 6min light weight, sit-ups, push-ups
LVL1: 8min, 75/45lbs,
LVL2: 85/55lbs
LVL3: RX'd		 8 rounds 4 reps
Performed as RX
Nyree Segui 07/16/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 11-16, 2016 For Time:
1000m Row
10 ManMakers 35/20lbs
800m Run

LVL1M: 500m Row, light weight, 400m Run
LVL1: 750m Row, 25/15lbs, 600m
LVL2: RX'd
LVL3: RX'd		 12m 22s
Performed as RX
Nyree Segui 07/11/2016 Premier Martial Arts/Grand River CrossFit 07/11/2016 5 Rounds for Time:
10 Deadlifts @ 135/95
20 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 105/75lbs, double skips
LVL2: 125/85lbs, triple skips
LVL3: RX'd		 3m 02s
Performed as RX
Nyree Segui 07/08/2016 Premier Martial Arts/Grand River CrossFit 07/08/2016 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Toes to bar

Post rounds and reps!
LVL1M: 6min, light weight, hkr
LVL1: 8min, 40/25lbs, Hkr
LVL2: 45/30lbs, K2C
LVL3: RX'd		 8 rounds 13 reps
Performed as RX
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