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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 01/06/2015 Premier Martial Arts/Grand River CrossFit 01/06/2015 Overhead Squat
5-5-5-5-5

Post heaviest load!
 70 lbs
Performed as RX
Nyree Segui 01/05/2015 Premier Martial Arts/Grand River CrossFit 01/05/2015 3 rounds for time
12 Ground to Overhead @ 65% BW
12 Air Squats

Post time!
LVL1M: light weight
LVL1: 50% body weight
LVL2: 60% body weight
LVL3: RX'd		 5m 29s
Performed as RX
Nyree Segui 01/02/2015 Premier Martial Arts/Grand River CrossFit 01/02/2015 7 rounds for time
7 Sumo-deadlift highpulls 75/55lbs
7 Push-ups
7 V-sits

Post time!
LVL1M: 3 rounds, light weight, sit-ups
LVL1: 5 rounds, 65/45lbs
LVL2: RX'd
LVL3: RX'd
 4m 57s
Performed as RX
Nyree Segui 12/23/2014 Premier Martial Arts/Grand River CrossFit 12/23/2014 2x4min AMRAP's of:
30 Double Unders
20 Pull-ups
10 sit-ups
1min Break between AMRAP's

Post total reps added together!
LVL1M: 2min each, 15, 10, 5 reps, mod. pull-ups,single skips
LVL1: 3min each, 20, 15, 7 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd		 315 reps
Performed as RX
Nyree Segui 12/22/2014 Premier Martial Arts/Grand River CrossFit 12/22/2014 For Time:
Row 1200m
10 Wall Balls
Row 800m
20 Wall Balls
Row 400m
30 Wall Balls

Post Time!
LVL1M: 600m, 400m, 200m| 5, 10, 15 reps
LVL1: 900m, 600m, 300m| Full reps
LVL2: RX'd
LVL3: RX'd		 16m 16s
Performed as RX
Nyree Segui 12/19/2014 Premier Martial Arts/Grand River CrossFit 12/19/2014 10-9-8-7-6-5-4-3-2-1 reps of:
V-sits
1-2-3-4-5-6-7-8-9-10 reps of:
Push-ups

Post time!
LVL1M: 6-1reps, 1-6 reps sit-ups
LV1: 8-1 reps, 1-8 reps, sit-ups
LVL2: RX'd
LVL3: RX'd		 3m 31s
Performed as RX
Nyree Segui 12/17/2014 Premier Martial Arts/Grand River CrossFit 12/17/2014 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.

LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd		 126 reps
Performed as RX
Nyree Segui 12/16/2014 Premier Martial Arts/Grand River CrossFit 12/16/2014 Deadlift
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 205 lbs
Performed as RX
Nyree Segui 12/13/2014 Premier Martial Arts/Grand River CrossFit 12/13/2014 Every minute on the minute for max rounds
1 Thruster 95/65lbs
5 Pull-ups
Add 1 thruster each minute until failure

Post total rounds and reps!		 11 rounds 3 reps
Performed as RX
Nyree Segui 12/04/2014 Premier Martial Arts/Grand River CrossFit 12/04/2014 Row 250m
30sec Break
Row 350m
30sec Break
Row 450m

Post Total time including breaks!

 5m 46s
Performed as RX
Nyree Segui 12/03/2014 Premier Martial Arts/Grand River CrossFit 12/03/2014 6 rounds for time:
12 DB Walking Lunge Steps 45/25lbs
5 Strict pull-ups

Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 25/15lbs, mod. pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 5m 20s
Performed as RX
Nyree Segui 12/02/2014 Premier Martial Arts/Grand River CrossFit 12/02/2014 Bench Press
5-5-5-5-5

Post heaviest load!
 92 lbs
Performed as RX
Nyree Segui 12/01/2014 Premier Martial Arts/Grand River CrossFit 12/01/2014 5 rounds
20 Sit-ups
5 Push Jerk 115/75lbs

Post time1
LVL1M: 3 rounds, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 5m 13s
Performed as RX
Nyree Segui 11/28/2014 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 282 reps
Performed as RX
Nyree Segui 11/27/2014 Premier Martial Arts/Grand River CrossFit 11/27/2014 Rowing
8x150m
30 sec between.

Post fastest interval.
 0m 36s
Performed as RX
Nyree Segui 11/26/2014 Premier Martial Arts/Grand River CrossFit 11/26/2014 4 rounds for Time:
500m Row
5 HSPU's
5 Power Cleans 135/85lbs

Post time!
LVL1: 2 rounds, 300m row, mod. push-ups, light weight
LVL1: 3 rounds, mod. push-ups, 95/55lbs
LVL2: mod. push-ups, 115/75lbs
LVL3: RX'd		 13m 44s
Performed as RX
Nyree Segui 11/24/2014 Premier Martial Arts/Grand River CrossFit 11/24/2014 4 rounds for Time:
10 KB Swings 50/35lbs
10 Burpees

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 3m 53s
Performed as RX
Nyree Segui 11/22/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 17-22, 2014 For Time:
25 Burpees
25 Power cleans 115/75lbs
25 Burpees
EMOM do 7 Wall Balls 20/15lbs

Post time!
LVL1M: 15reps each, light weight
LVL1: 20reps each, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 7m 59s
Performed as RX
Nyree Segui 11/21/2014 Premier Martial Arts/Grand River CrossFit 11/21/2014 5 rounds for time:
8 Alternating Pistol Squats
10 sumo-deadlift highpull 75/45
12 Sit-ups

Post time!
LVL1M: 3 rounds, air squats, light weight
LVL1: 4 rounds, 55/30lbs
LVL2: 65/35lbs
LVL3: RX'd		 4m 39s
Performed as RX
Nyree Segui 11/20/2014 Premier Martial Arts/Grand River CrossFit 11/20/2014 4 Rounds
1min Row for Calories
1min Double Unders
30sec Rest between rounds.

Post total reps & calories added together!
LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: triple skips
LVL3: RX'd
 449 reps
Performed as RX
Nyree Segui 11/18/2014 Premier Martial Arts/Grand River CrossFit 11/18/2014 Thrusters
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 100 lbs
Performed as RX
Nyree Segui 11/12/2014 Premier Martial Arts/Grand River CrossFit 11/12/2014 Squat Clean
3-3-3-3-3-3-3

Post heaviest load!
 115 lbs
Performed as RX
Nyree Segui 11/11/2014 Premier Martial Arts/Grand River CrossFit DG Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20lbs Dumbbell thruster, 8 reps
35/20lbs Dumbbell walking lunge, 12 steps

Post rounds & reps.
LVL1M: 5min, Hang knee raise, light weight
LVL1: 8min, Hang knee raise, 30/15lbs
LVL2: Knees to chest
LVL3: RX'd		 7 rounds 0 reps
Performed as RX
Nyree Segui 11/10/2014 Premier Martial Arts/Grand River CrossFit 11/10/2014 4 rounds
1 minute Row (calories)
1 minute Sit-ups

Rest 30sec between rounds, total reps and calories = score
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3 RX'd 		147 reps
Performed as RX
Nyree Segui 11/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 3-8, 2014 Cindy's Douchbag Cousin
20min AMRAP:
7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!
LVL1M: 10min, mod pull-ups, single skips
LVL1: 15min, mod pull-ups, double skips
LVL2: mod pull-ups, triple skips
LVL3: RX'd		 16 rounds 7 reps
Performed as RX
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