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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 06/03/2015 Premier Martial Arts/Grand River CrossFit 06/03/2015 4 rounds for time
10 Box Jumps 24/20"
20 Single Arm DB Snatch Alternating 45/25lbs
30 Sit-ups

Post time!
LVL1M: 2rounds, light weight
LVL1: 3 rounds, 35/15lbs
LVL2: 40/20lbs
LVL3: RX'd		 10m 37s
Performed as RX
Nyree Segui 06/02/2015 Premier Martial Arts/Grand River CrossFit 06/02/2015 Overhead Squat
5-5-5-5-5
Post heaviest load!
 70 lbs
Performed as RX
Nyree Segui 06/01/2015 Premier Martial Arts/Grand River CrossFit 06/01/2015 5 min AMRAP Ladder (1, 1, 2, 2, 3, 3)
KB Swings 50/35lbs
KB Squat Jumps

Add 1 rep each round until timer sounds.
Post total reps!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 111 reps
Performed as RX
Nyree Segui 05/30/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 25-30, 2015 "Loaded"
Using the Deadlift Select a load and complete as many reps as necessary to complete the required load:
Men 8000lbs
Women 6000lbs
Once initial load has been set changes cannot be made. Complete reps until goal load is acquired.

Post Time!
LVL1M: 4000/2500lbs
LVL1: 5500/3500lbs
LVL2: 7000/5000lbs
LVL3: RX'd
 1m 44s
Performed as RX
Nyree Segui 05/25/2015 Premier Martial Arts/Grand River CrossFit 05/25/2015 21-15-9-15-21 reps
Overhead lunges 45/25lbs
push-ups (ring push ups LVL3)

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: Ring Push-ups
 8m 28s
Performed as RX
Nyree Segui 05/20/2015 Premier Martial Arts/Grand River CrossFit 05/20/2015 For time
Use same bar load throughout
25 Sumo deadlift high pull 75/55lbs
Run 400m
25 Power snatch
Run 400m
25 Power clean
Run 400m
25 Deadlifts

Post time!
LVL1M: 12reps, light weight, 200m runs
LVL1: 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd		 11m 29s
Performed as RX
Nyree Segui 05/19/2015 Premier Martial Arts/Grand River CrossFit 05/19/2015 4 rounds for reps of:
60sec Max Burpees
30sec Rest
60sec Max Double Unders
30sec Rest

Post total reps added together!
Scale as needed.		 594 reps
Performed as RX
Nyree Segui 05/15/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 11-15, 2015 Rowing Cindy
20min AMRAP of:
15 Calorie Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds, reps/calories. Scale as needed. 		8 rounds 1 reps
Performed as RX
Nyree Segui 05/13/2015 Premier Martial Arts/Grand River CrossFit 05/13/2015 3 Rounds for Time of:
20 Deadlifts @ 80% of Body Weight
20 Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"/16"
LVL1: 60% BW, 20"/16"
LVL2: 70% BW
LVL3: RX'd
 5m 56s
Performed as RX
Nyree Segui 05/11/2015 Premier Martial Arts/Grand River CrossFit 05/11/2015 3 rounds for time of:
10 Clean and jerks (95/65 )
50 Double unders

Post time.
LVL1M: light weight, single skips
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd
 4m 28s
Performed as RX
Nyree Segui 05/09/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 4-9, 2015 Alternating EMOM for 12 minutes of
1st Minute....
5 Deadlifts @ 70% of 1RM
10 Double Unders
2nd Minute....
5 Box Jumps 24/20
15 Kettle bell Swings 50/35lbs

Post total rounds.		 12 rounds 0 reps
Performed as RX
Nyree Segui 05/07/2015 Premier Martial Arts/Grand River CrossFit 05/07/2015 Row your weight in Calories for time!

Post time!
 10m 25s
Performed as RX
Nyree Segui 05/04/2015 Premier Martial Arts/Grand River CrossFit 05/04/2015 10 Rounds for Time
10 Wall Balls 20/15lbs
7 Box Jumps 24/20
Post time!

LVL1M: 5 rounds, low targets, step ups 20"/16"
LVL1: 7 rounds, low targets, 20"/16"
LVL2: RX'd
LVL3: RX'd		 12m 37s
Performed as RX
Nyree Segui 05/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 24-May 2, 2015 This workout is worth 10 points toward the "CTC Challenge".

For time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m

Post time!
Scale as needed.		 14m 10s
Performed as RX
Nyree Segui 04/29/2015 Premier Martial Arts/Grand River CrossFit 04/29/2015 This workout is worth 5 points for the "CTC Challenge"
For time:
10 Handstand push-ups
20 Box jumps 24/20
30 Pull-ups
30 Push-ups
20 Double unders
10 Knees to elbows

Post time!
Scale as needed.
 4m 59s
Performed as RX
Nyree Segui 04/25/2015 Premier Martial Arts/Grand River CrossFit Prize WOD April 20-25, 2015 This WOD is a Prize WOD and is worth 10 points toward the "Cut the Crap Challenge".

For Time:
21 Power Cleans 95/65lbs
21 Pull-ups
21 Calorie Row
15 Power Cleans 95/65lb
15 Pull-ups
15 Calorie Row
9 Power Cleans 95/65lbs
9 Pull-ups
9 Calorie Row

Post time!
Scale as needed.
 9m 32s
Performed as RX
Nyree Segui 04/24/2015 None Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 02s
Performed as RX
Nyree Segui 04/22/2015 Premier Martial Arts/Grand River CrossFit 04/22/2015 10 rounds of:
7 Burpees
7 Knees to elbows

Post time!
LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd 		11m 40s
Performed as RX
Nyree Segui 04/20/2015 Premier Martial Arts/Grand River CrossFit 04/20/2015 2x4min
500m Row
Max Reps OHS 65/45lbs
2min Break between rounds

Post total OHS.
LVL1M: 250m Row, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 71 reps
Performed as RX
Nyree Segui 04/18/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 13-18, 2015 This workout is worth 10 bonus points for the "Cut the Crap Challenge"!
10min Time Cap
400m Run
50 Back Squats 95/65lbs
40 Deadlifts 95/65lbs
30 Power Cleans 95/65lbs
Row for Max Calories

Score is total # reps/calories!
Scale as needed.		 148 reps
Performed as RX
Nyree Segui 04/17/2015 Premier Martial Arts/Grand River CrossFit 04/17/2015 3 rounds for time:
40 Walking Lunges
30 Sit-ups
20 Push-ups
10 Burpees

Post time!
LVL1M: 1 round.
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 10m 41s
Performed as RX
Nyree Segui 04/13/2015 Premier Martial Arts/Grand River CrossFit 04/13/2015 8min AMRAP:
4 Power Cleans 135/95lbs
6 Toes to Bar
8 KB Swings 50/35lbs

Post rounds and reps!
LVL1M: 5min, light weight, hang knee raise.
LVL1: 95/65lbs, hang knee, 40/25lbs
LVL2: 115/85lbs, knees to chest, 45/30lbs
LVL3: RX'd
 5 rounds 15 reps
Performed as RX
Nyree Segui 04/10/2015 Premier Martial Arts/Grand River CrossFit 04/10/2015 Max Rounds in 12min
Add 1 rep each round.
1 Back Squat 135/95lbs
2 Sit-ups
3 Push-ups

Post total reps!
LVL1M: 6min, light weight
LVL1: 8min, 95/55lbs
LVL2: 115/75lbs
LVL3: RX'd		 270 reps
Performed as RX
Nyree Segui 04/08/2015 Premier Martial Arts/Grand River CrossFit 04/08/2015 21-15-9 reps of:
Power Cleans 115/75lbs
Wall Balls 20/15lbs

Post time!
LVL1M: 15-9 reps, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 6m 43s
Performed as RX
Nyree Segui 04/06/2015 Premier Martial Arts/Grand River CrossFit 04/06/2015 4 rounds for time:
8 KB Swings 50/35lbs
8 Box Jumps 24/20
8 Walking Lunges
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, 20"/16", hang knee
LVL1: 3 rounds, 40/25lbs, 20/16", hang knee
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 6m 13s
Performed as RX
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