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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 10/24/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 19-24, 2015 Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups
Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.

Scale as needed!		 105 reps
Performed as RX
Nyree Segui 10/19/2015 Premier Martial Arts/Grand River CrossFit 10/19/2015 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
12 V-UPs

Post time!

LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 4m 15s
Performed as RX
Nyree Segui 10/17/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 13-17, 2015 20min AMRAP of:
10 Front Squats 65/45
15 Burpees
20 Double Unders

Post total rounds and reps!
LVL1M: 10min, air squats, single skips
LVL1: 15min, doubles
LVL2: triples
LVL3: RX'd		 8 rounds 24 reps
Performed as RX
Nyree Segui 10/16/2015 Premier Martial Arts/Grand River CrossFit 10/16/2015 7 Rounds for Time:
10 Deadlifts 135lbs/105lbs
15 Push-ups

LVL1M: 3 rounds, light weight
LVL1: 5 rounds, 115/85
LVL2: 125/95lbs
LVL3: RX'd		 5m 58s
Performed as RX
Nyree Segui 10/15/2015 Premier Martial Arts/Grand River CrossFit 10/15/2015 Time Trial
1mile run or 1600m Row

Post time!
 7m 27s
Performed as RX
Nyree Segui 10/13/2015 Premier Martial Arts/Grand River CrossFit 10/13/2015 Thrusters
5-5-5-5-5

Post heaviest load!
 95 lbs
Performed as RX
Nyree Segui 10/09/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 5-9, 2015 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!

LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd		 9m 48s
Performed as RX
Nyree Segui 10/07/2015 Premier Martial Arts/Grand River CrossFit 10/07/2015 10min AMRAP of:
5 Squat Cleans 95/65lbs
5 Strict Pull-ups

Post rounds & reps!
LVL1M: 5min, light weight. Mod pull-ups
LVL1: 8min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd
 8 rounds 7 reps
Performed as RX
Nyree Segui 10/06/2015 Premier Martial Arts/Grand River CrossFit 10/06/2015 Overhead Squat
5-5-5-5-5

Post heaviest load!		 70 lbs
Performed as RX
Nyree Segui 10/03/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 28-Oct 3, 2015 15min Time Cap:
100 Double Unders
10 Hang Power Snatches 85/55lbs
80 Double Unders
8 Hang Power Snatces 85/55lbs
60 Double Unders
6 Hang Power Snatches
40 Double Unders
4 Hang Power Snatches
20 Double Unders
2 Hang Power Snatches

Post time!
Scale as needed.
 5m 00s
Performed as RX
Nyree Segui 09/30/2015 Premier Martial Arts/Grand River CrossFit 09/30/2015 Max reps in 12min.
1x Pull-up
2x Push-ups
3x Squats
Add 1 rep to all movements each successive round, continue until failure or time elapses.

Post total reps!
Scale as needed.		 300 reps
Performed as RX
Nyree Segui 09/28/2015 Premier Martial Arts/Grand River CrossFit 09/28/2015 4 rounds for time of:
6 SDHP 75/55lbs
8 Wall Balls 20/15lbs
10 V-sits

Post time!
LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 4m 09s
Performed as RX
Nyree Segui 09/25/2015 Premier Martial Arts/Grand River CrossFit 09/25/2015 For max calories
5 minute time cap
Run 400m
20 Push-ups
Row for max calories
Rest 3 minutes
Repeat time cap for two more rounds
Swap out push-ups for box jumps in round 2, then pull-ups in round 3

Post total calories added together from 3 time caps!
Scale as needed!		 63 reps
Performed as RX
Nyree Segui 09/23/2015 Premier Martial Arts/Grand River CrossFit Prize WOD for Sept 21-26,2015 Nyree's Happy Birthday WOD

Buy in:
40 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders
Cash out: 400m Run

Post time!
LVL1M: No Burpees, Front Squat light weight,DB Swings, Single Skips
LVL1: 75/45lbs, Triple Skips
LVL2: 85/55lbs
LVL3: RX'd 		14m 32s
Performed as RX
Nyree Segui 09/16/2015 Premier Martial Arts/Grand River CrossFit 09/16/205 3 rounds for Time of:
21 Push Press 75/55lbs
21 Knees to Elbows
21 Back Squats 75/55lbs

Post Time!
LVL1M; 1 rounds, light weight, hang knee raise
LVL1: 2 rounds, 55/35lbs, hang knee raise
LVL2: 65/45, hang knee raise
LVL3: RX'd
 12m 06s
Performed as RX
Nyree Segui 09/14/2015 Premier Martial Arts/Grand River CrossFit 09/14/2015 For max rounds
1x... Power clean (115/85lbs)
1x... Burpee
Add one rep per round
8 minute time cap.

Post total rounds.
LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 9 rounds 5 reps
Performed as RX
Nyree Segui 09/09/2015 Premier Martial Arts/Grand River CrossFit 09/09/2015 For max reps
8x[20:10] Back squat (135#/95)
Bar must stay on back throughout entire WOD

Post total reps!
LVL1M: Light weight
LVL1: 105/75lbs
LVL2: 115/85lbs
LVL3: RX'd		 56 reps
Performed as RX
Nyree Segui 09/08/2015 Premier Martial Arts/Grand River CrossFit 09/08/2015 4 Rounds for Time of:
250m Row
Burpees for the length of time it takes to row.

Score is total number of burpees.
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: Rx'd		 68 reps
Performed as RX
Nyree Segui 09/03/2015 Premier Martial Arts/Grand River CrossFit 09/03/2015 Time trial
Run or Row 2000m

Post time!		 9m 50s
Performed as RX
Nyree Segui 09/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 31-Sept 3, 2015 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Walking Lunge 95/65lbs
Push Jerk

Post Time:
LVL1M: light weight
LVL1: 75/45lbs
LVL2: RXd
LVL3: 105/75lbs		 10m 59s
Performed as RX
Nyree Segui 09/01/2015 Premier Martial Arts/Grand River CrossFit 09/01/2015 Deadlift
5-5-3-3-1
Start at 65% of 1RM

Post heaviest load!
 225 lbs
Performed as RX
Nyree Segui 08/31/2015 Premier Martial Arts/Grand River CrossFit 08/31/2015 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		 4m 57s
Performed as RX
Nyree Segui 08/29/2015 Premier Martial Arts/Grand River CrossFit Prize WOD Aug 24-29, 2015 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 V-sits
10 Bent Rows 65/45

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks.
Scale as needed.
Compare to August 9, 2014
 15m 44s
Performed as RX
Nyree Segui 08/24/2015 Premier Martial Arts/Grand River CrossFit 08/24/2015 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd


 10 rounds 0 reps
Performed as RX
Nyree Segui 08/22/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 17-22, 2015 Badger

Complete three rounds for time of:
95/65lb Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post Time!
Scale as needed.		 33m 48s
Performed as RX
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