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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 04/01/2015 Premier Martial Arts/Grand River CrossFit 04/01/2015 10min AMRAP
7 Push press 95/65lbs
7 Push-ups
7 Pull-ups

Post rounds and reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 8 rounds 7 reps
Performed as RX
Nyree Segui 03/31/2015 Premier Martial Arts/Grand River CrossFit 03/31/2015 Front Squat
5-5-5-5-5

Post heaviest load!
 135 lbs
Performed as RX
Nyree Segui 03/30/2015 Premier Martial Arts/Grand River CrossFit 03/30/2015 5 Rounds for Time of:
200m Row
5 Back squats 135/95lbs

LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd 		7m 44s
Performed as RX
Nyree Segui 03/28/2015 Premier Martial Arts/Grand River CrossFit Prize WOD March 23-28, 2015 8min Time Cap of:
25 Box jumps @ 20/16
25 Box Jumps @ 24/20
25 Push-up
25 Sit-ups
With time left Max rep wall balls

Post total reps!
Scale as needed.
 177 reps
Performed as RX
Nyree Segui 03/25/2015 Premier Martial Arts/Grand River CrossFit 03/25/2015 10min EMOM
5 Hang Power Snatch 75/45lbs
5 Med Ball Sit-up toss 20/15lbs

Post total rounds!
LVL1M: 5min, light weight
LVL1: 8min, 55/25lbs,
LVL2: 65/35lbs
LVL3: RX'd

 10 rounds 0 reps
Performed as RX
Nyree Segui 03/23/2015 Premier Martial Arts/Grand River CrossFit 03/23/2015 6 rounds for Time:
5 Chest to Bar Pull-ups
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M: 3 rounds, mod. pull-ups
LVL1: 4 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd
 9m 03s
Performed as RX
Nyree Segui 03/21/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week March 16-21, 2015 7min for Max Reps
30sec Thrusters 95/65
30sec Rest

Post total reps!
Scale as needed.
 70 reps
Performed as RX
Nyree Segui 03/17/2015 Premier Martial Arts/Grand River CrossFit 03/17/2015 Push Jerk
5-5-5-5-5

Post heaviest load!
 90 lbs
Performed as RX
Nyree Segui 03/17/2015 None Donny 21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee		 14m 33s
Performed as RX
Nyree Segui 03/16/2015 Premier Martial Arts/Grand River CrossFit 03/16/2015 For Time:
30 Back Squats 135/95
10 Pull-ups
30 Calorie Row

Post time!
LVL1M: half reps, light weight, mod. pull-ups
LVL1: 95/65lbs, mod. pull-ups
LVL2: 115/75lbs, mod pull-ups
LVL3: RX'd		 4m 17s
Performed as RX
Nyree Segui 03/14/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 9-14, 2014 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

LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd
Compare to March 22, 2013		 10m 15s
Performed as RX
Nyree Segui 02/28/2015 Premier Martial Arts/Grand River CrossFit Prize WOD February 23-28, 2015 15min Time Cap
100 Burpees
200 Double unders
800m Run
With time left, row for calories.
Score is total number of reps/meters/calories completed.

Scale as needed!		 1102 reps
Performed as RX
Nyree Segui 02/21/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 17-21, 2015 Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight!

Post total rounds/minutes.

Scale as needed!
 13 rounds 0 reps
Performed as RX
Nyree Segui 02/17/2015 None Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 32m 16s
Performed as RX
Nyree Segui 02/13/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 9-13, 2015 5min AMRAP;
5 Deadlifts 135/95lbs
10 Push-ups
3min break
5min AMRAP;
5 Back Squats 135/95lbs
5 Pull-ups

Post total reps from each AMRAP added together.
LVL1M: 1 AMRAP, light weight, mod pull-ups
LVL1: 105/75lbs, mod. pull-ups
LVL2: 115/85, mod pull-ups
LVL3: RX'd		 222 reps
Performed as RX
Nyree Segui 02/05/2015 Premier Martial Arts/Grand River CrossFit 02/05/2015 Run or Row 2500m/1.55miles
Post time!

Scale as needed.
 12m 19s
Performed as RX
Nyree Segui 01/30/2015 Premier Martial Arts/Grand River CrossFit 01/30/2015 5 rounds
Every 2min Complete
150m Row
3 Deadlifts @ BW
Toes to Bar-Complete as many in time remaining
1min Break between rounds.

Score is number of toes to bar completed.
LVL1M: 2 rounds, light weight, Hang knee raise.
LVL1: 3 rounds, 75%BW, hang knee raise
LVL2: Knees to chest
LVL3: RX'd		 72 reps
Performed as RX
Nyree Segui 01/23/2015 Premier Martial Arts/Grand River CrossFit 01/23/2015 For Time
500m Row
20 Box Jumps 24"/20"
250m Row
20 Box Jumps 24"/20"

Post Time!
LVL1M: 250m , 150m Row, 20"/16"
LVL1: 20"/16"
LVL2: RX'd
LVL3: RX'd
 6m 36s
Performed as RX
Nyree Segui 01/22/2015 Premier Martial Arts/Grand River CrossFit 01/22/2015 4 rounds
90sec Max Reps Double Unders
45sec Rest

Post total reps!
Scale as needed.		 625 reps
Performed as RX
Nyree Segui 01/19/2015 Premier Martial Arts/Grand River CrossFit 01/19/2014 4 rounds for time of:
10 Squat cleans 95/65lbs
10 Push-ups

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 4m 17s
Performed as RX
Nyree Segui 01/17/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 12-17, 2015 In 10min:
1000 Row
Max-rep deadlifts 225/155lbs
In 6min:
Row 750m
Max Rep power cleans 135/85lbs
In 4min:
Row 500m
Max rep front Squats 135/85lbs

Post total number of reps!
Scale as needed.
 73 reps
Performed as RX
Nyree Segui 01/12/2015 Premier Martial Arts/Grand River CrossFit 01/12/2015 10min AMRAP of:
5 Push Jerks @ 80% of Shoulder Press 1RM
12 Squats with above weight

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd		 12 rounds 5 reps
Performed as RX
Nyree Segui 01/10/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 5-10, 2015 15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups

Post rounds and reps!
LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
Compare to Jan 25, 2014		 19 rounds 0 reps
Performed as RX
Nyree Segui 01/09/2015 Premier Martial Arts/Grand River CrossFit 01/09/2015 21-15-9 reps of:
Power Snatches 95/65lbs
Toes to Bar

Post time!
LVL1M: light weight, hang knee raise
LVL1: 75/45lbs, hang knee raise
LVL2: 85/55lbs, knees to chest
LVL3: RX'd		 8m 37s
Performed as RX
Nyree Segui 01/07/2015 Premier Martial Arts/Grand River CrossFit 01/07/2015 For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/25lbs
10 Box Jumps

LVL1M: 25 WB's, 20 Double Skips,15KB Swings(35lbs/20lbs),10 Lunges(25lbs/15lbs), 5 Box Jumps(20"/16")
LVL1: Triple Skips
LVL2: RX'd
LVL3: RX'd + 28"/24"		 6m 23s
Performed as RX
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