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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 04/19/2016 Premier Martial Arts/Grand River CrossFit 04/19/2016 Power Clean
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 115 lbs
Performed as RX
Nyree Segui 04/18/2016 Premier Martial Arts/Grand River CrossFit 04/18/2016 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Ball Slams 20lbs

Post Time!
LVL1M: 10 reps of each, light weight.
LVL1: 55/35lbs,40/25lbs
LVL2: 65/45lbs, 45/30lbs
LVL3: RX'd		 6m 58s
Performed as RX
Nyree Segui 04/16/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 11-16, 2016 4 rounds for time
Hands cannot leave bar throughout workout. If they do its a 3 burpee penalty added at end of workout. Clock does not stop until burpees are completed.
4 Deadlifts 95/65lbs
4 Hang Cleans 95/65lbs
4 Thrusters 95/65lbs

Post time!
LVL1M: 2 rounds, light weight.
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 1m 20s
Performed as RX
Nyree Segui 04/11/2016 Premier Martial Arts/Grand River CrossFit 04/11/2016 10min AMRAP:
8 Kettlebell swings 50/35lbs
10 Walking Lunges
12 Push-ups

Post Rounds & Reps!
LVL1M: 5min, light weight, mod push-ups
LVL1: 8min, 40/25lbs mod push-ups
LVL2: 45/30lbs
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Nyree Segui 04/02/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 28-Apr 2, 2016 21-15-9 reps of:
Power Snatch 75/45lbs
V-Sits
Box Jumps 24/20

Post time! This workout is worth 10 points for CTC.
LVL1M: 15-9 reps, light weight, sit-ups, step ups 20"/16"
LVL1: 65/35lbs, step ups 20/16"
LVL2: step ups, 24/20"
LVL3: RX'd Box Jumps!		 6m 40s
Performed as RX
Nyree Segui 03/31/2016 Premier Martial Arts/Grand River CrossFit 03/31/2016 5min Max Double Unders

Post total reps!
 250 reps
Performed as RX
Nyree Segui 03/30/2016 Premier Martial Arts/Grand River CrossFit 03/30/2016 For Time
400m Run or Row
30 Deadlifts 115/85lbs
400m Run or Row
20 Power Cleans 115/85lbs
400m Run or Row
10 Push Jerks 115/85lbs

Post time!
LVL1M: 200m run or row, light weight,
LVL1: 85/65lbs
LVL2: 95/75lbs
LVL3: RX'd
 9m 07s
Performed as RX
Nyree Segui 03/29/2016 Premier Martial Arts/Grand River CrossFit 03/29/2016 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
Performed as RX
Nyree Segui 03/28/2016 Premier Martial Arts/Grand River CrossFit 03/28/2016 12min AMRAP
10 KB Swings 50/35lbs
10 Pull-ups
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 7 rounds 15 reps
Performed as RX
Nyree Segui 03/23/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 21-24, 2016 3 rounds :30 Work / :30 Rest of:
Double Unders
Strict Chin Ups
KB Swings 50/35lbs
Toes-2-Bar

Post total reps added together!
Scale as needed.
 272 reps
Performed as RX
Nyree Segui 03/22/2016 Premier Martial Arts/Grand River CrossFit 03/22/2016 ME 10min EMOM 80%1RM
2 reps Back Squat or Deadlift

Post Load!		 195 lbs
Performed as RX
Nyree Segui 03/21/2016 None CrossFit Open 15.5 27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 14m 21s
Performed as RX
Nyree Segui 03/16/2016 Premier Martial Arts/Grand River CrossFit 03/16/2016 10min EMOM
3 Back Squat 185/135lbs
5 Push Ups

Post total rounds. 10 is perfect score!
Scale as needed.

 10 rounds 0 reps
Performed as RX
Nyree Segui 03/14/2016 Premier Martial Arts/Grand River CrossFit 03/14/2016 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd		 3m 47s
Performed as RX
Nyree Segui 03/07/2016 Premier Martial Arts/Grand River CrossFit 03/07/2016 6 rounds for time
5 Hang Power Cleans 95/65lbs
5 V-Sits
5 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, sit-ups, 20"/16 step ups
LVL1: 4 rounds, 75/45lbs, 20"/16" step ups
LVL2: 85/55lbs, step ups
LVL1: Rx'd		 4m 03s
Performed as RX
Nyree Segui 03/05/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 29-Mar 5, 2016 For Time:
Buy In: 1000m Row
Followed By:
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Cash Out: 100 Double Unders
Post time!

LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd		 11m 20s
Performed as RX
Nyree Segui 02/26/2016 Premier Martial Arts/Grand River CrossFit 02/26/2016 7min Time Cap
2 Power cleans 95/65lbs starting point.
add 5lbs each round.

Post heaviest load!
Scale as needed!		 120 lbs
Performed as RX
Nyree Segui 02/22/2016 Premier Martial Arts/Grand River CrossFit Feb 22, 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		 9m 36s
Performed as RX
Nyree Segui 02/16/2016 Premier Martial Arts/Grand River CrossFit None Thrusters
2-2-2-2-2-2-2-2-2-2
Dynamic Effort 70% of 1RM
10min EMOM

Post Load!		 75 lbs
Performed as RX
Nyree Segui 02/11/2016 Premier Martial Arts/Grand River CrossFit 02/11/2016 1000m Time Trial Row

Post time!		 4m 33s
Performed as RX
Nyree Segui 02/08/2016 Premier Martial Arts/Grand River CrossFit 02/08/2016 10min EMOM
5 Burpees
5 V-sit

Post rounds!
Perect Score is 10 rounds.
Scale as needed.		 10 rounds 0 reps
Performed as RX
Nyree Segui 02/01/2016 Premier Martial Arts/Grand River CrossFit 02/01/2016 10min AMRAP of:
3 OHS 65/45lbs
6 Push-ups
9 V-sits

Post rounds & reps!
LVL1M: 5min light weight
LVL1: 8min, 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 12 rounds 7 reps
Performed as RX
Nyree Segui 01/27/2016 Premier Martial Arts/Grand River CrossFit 01/27/2016 5 rounds for time
3 Handstand Push-ups
5 Atomic Sit-ups 35/25lbs
7 Jump squats with plate 35/25lbs

Post time!
LVL1M: 2 rounds, mod push-ups, mod sit-ups, light weight
LVL1: 3 rounds, mod. push-ups,
LVL2: RX'd
LVL3: RX'd		 5m 32s
Performed as RX
Nyree Segui 01/23/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Jan 18-23, 2016 10min Time Cap
As Many Reps As Possible
Add 1 rep each exercise round!
1 Pull-up
2 Push Press 75/45lbs
3 Pistol Squats

Post total reps!
Scale as needed.		 195 reps
Performed as RX
Nyree Segui 01/20/2016 Premier Martial Arts/Grand River CrossFit 01/20/2016 4 Rounds for time of:
20 Walking Lunges
15 V-sits
10 Burpees

Post time!
Scale as needed.
 6m 28s
Performed as RX
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