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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 07/05/2016 Premier Martial Arts/Grand River CrossFit 07/05/2016 Squat Cleans
5-5-5-5-5

Post heaviest load!
 110 lbs
Performed as RX
Nyree Segui 06/29/2016 Premier Martial Arts/Grand River CrossFit 06/29/2016 21-15-9 reps of:
Power Cleans 95/65lbs
Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"16"
LVL1: 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL3: RX'd		 4m 47s
Performed as RX
Nyree Segui 06/27/2016 Premier Martial Arts/Grand River CrossFit 06/27/2016 Snatch & Burpee Ladder
1-1-2-2-3-3 etc for 8min
Power Snatch 75/45lbs
Burpees

Add 1 Snatch and 1 Burpee each round for 8min.
Post total reps.
LVL1M: Ground to Overhead, light weight, 5min
LVL1: Ground to Overhead 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
Compare to July 13, 2015		 133 reps
Performed as RX
Nyree Segui 06/20/2016 Premier Martial Arts/Grand River CrossFit 06/20/2016 For Time
100 Squats @ 50% of 1 RM
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.

Post time!
LVL1M: 50 reps, light weight
LVL1: 75 reps, 35% of 1RM
LVL2: 40% 1RM
LVL3: RX'd		 8m 26s
Performed as RX
Nyree Segui 06/09/2016 Premier Martial Arts/Grand River CrossFit 06/09/2016 Run or Row
'3 x 600m
3min Rest between.

Post fastest interval!
Scale as needed.
 2m 43s
Performed as RX
Nyree Segui 06/08/2016 Premier Martial Arts/Grand River CrossFit 06/08/2016 For Time
4 rounds
400-meter run or row
20 goblet squats 50/35lbs
rest 2:00

Post total time including breaks!
LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 15m 25s
Performed as RX
Nyree Segui 06/07/2016 Premier Martial Arts/Grand River CrossFit 06/07/2016 Thrusters
5-5-3-3-1

Post heaviest load!
 105 lbs
Performed as RX
Nyree Segui 06/04/2016 Premier Martial Arts/Grand River CrossFit 06/04/2016 For Time
15 Deadlifts 185/115lbs
1 round of Cindy
10 Deadlifts
2 round of Cindy
5 Deadlifts
3 round of Cindy

One round of Cindy is 5 pull-ups, 10 push-ups, 15 Squats.
Post time! Scale as needed.		 6m 11s
Performed as RX
Nyree Segui 06/01/2016 Premier Martial Arts/Grand River CrossFit 06/01/2016 4 Rounds for time:
15 Sumo-Deadlift Highpulls 75lbs/55lbs
400m Run/row

Post time!
LVL1M: 2 rounds, light weight, 200m
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: Rx'd
 10m 28s
Performed as RX
Nyree Segui 05/31/2016 Premier Martial Arts/Grand River CrossFit 05/31/2016 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 95 lbs
Performed as RX
Nyree Segui 05/31/2016 Premier Martial Arts/Grand River CrossFit 05/31/2016 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 95 lbs
Performed as RX
Nyree Segui 05/28/2016 Premier Martial Arts/Grand River CrossFit Prize WOD May 24-28, 2016 For Time
12-9-6
Thrusters, 95/65lbs
Strict pull-ups

Post time!
Scale as needed.
 3m 47s
Performed as RX
Nyree Segui 05/27/2016 Premier Martial Arts/Grand River CrossFit 05/27/2016 5 rounds for time
3 Power cleans 135/95lbs
5 Ring Push-ups

Post time!
LVL1M: 3 rounds, light weight, push-ups
LVL1: 95/65lbs, push-ups
LVL2: 115/85lbs, mod. ring push-ups
LVL3: RX'd
 2m 23s
Performed as RX
Nyree Segui 05/26/2016 Premier Martial Arts/Grand River CrossFit 05/26/2016 For Time
400-meter run or row
100 sit-ups
100 air squats
400-meter run or row

Post time!
Scale as needed.
 10m 11s
Performed as RX
Nyree Segui 05/24/2016 Premier Martial Arts/Grand River CrossFit 05/24/2016 10min AMRAP
100 Walking Lunges
50 Deadlifts 75/45lbs
25 KB Swings 50/35lbs

Post total reps!
LVL1M: 5min, light weight, half reps
LVL1: 55/25lbs, 40/25lbs
LVL2: 65/35, 45/30lbs
LVL3: RX'd		 356 reps
Performed as RX
Nyree Segui 05/20/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 16-20, 2016 For time
Use same bar load throughout
25 Sumo deadlift high pull 75/55lbs
Run or row 400m
25 Power snatch
Run or row 400m
25 Power clean
Run or row 400m
25 Deadlifts

Post time!
LVL1M: 12reps, light weight, 200m runs or rows
LVL1: 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd
Compare to May 20th, 2015		 10m 49s
Performed as RX
Nyree Segui 05/18/2016 Premier Martial Arts/Grand River CrossFit 05/18/2016 As Many Reps as Possible in 10min:
2 Burpee
4 Calorie Row
3 Burpees
6 Calorie Row
4 Burpees
8 Calorie Row.
Add 1 burpee each round, double calories each round.

Post total reps & calories added together.		 114 reps
Performed as RX
Nyree Segui 05/16/2016 Premier Martial Arts/Grand River CrossFit 05/16/2016 AMRAP 10min
50 Double Unders
10 Back Squats 135/95lbs

Post total rounds and reps!
LVL1M; 6min, singles, light weight
LVL1: 8min, double skips, 95/65lbs
LVL2: triple skips, 115/85,
LVL3: Rx'd		 7 rounds 0 reps
Performed as RX
Nyree Segui 05/07/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 3-7, 2016 Kelly
5 rounds for time of:
Run 400 meters
30 Box jumps, 24"/20"
30 Wall Balls 20/15lbs

Post time!
Scale as needed!
 28m 08s
Performed as RX
Nyree Segui 05/07/2016 None Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box/20"
30 Wall ball shots, 20 pound ball/14		 28m 08s
Performed as RX
Nyree Segui 05/04/2016 Premier Martial Arts/Grand River CrossFit 05/04/2016 3 Rounds for Time of:
200m Run or Row
8 Push-Press 85/55lbs
10 Burpees

LVL1M: light weight
LVL1: 65/45lbs
LVL2: RX'd
LVL3: RX'd + 95/65lbs		 6m 19s
Performed as RX
Nyree Segui 04/26/2016 Premier Martial Arts/Grand River CrossFit 04/26/2016 Front Squat
3-3-3-3-3-3-3

Post heaviest load!		 140 lbs
Performed as RX
Nyree Segui 04/25/2016 Premier Martial Arts/Grand River CrossFit 04/25/2016 Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time!
Scale as needed.		 9m 58s
Performed as RX
Nyree Segui 04/23/2016 Premier Martial Arts/Grand River CrossFit Prize WOD Apr 18-23, 2016 20min AMRAP for Partners
Partner A row 500m
Partner B AMRAP of:
3 Toes to Bar
6 Wall Balls 20/15lbs
9 Double Unders

Partner picks up where other leaves off after 500m has been rowed. Score is total distance rowed + total reps.
Scale as needed.		 4318 reps
Performed as RX
Nyree Segui 04/21/2016 Premier Martial Arts/Grand River CrossFit 04/21/2016 3 rounds
Rest 3 minutes between rounds, total reps and calories = score
1 minute Row (calories)
1 minute Thrusters 65/45lbs

Post score!
Scale as needed.
 105 reps
Performed as RX
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