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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 11/07/2014 Premier Martial Arts/Grand River CrossFit 11/07/2014 4 rounds for time of:
5 Hang Squat cleans DB 45/25lbs
15 V-sits

Post time!
LVL1M: 2 rounds light weight, sit-ups
LVL1: 3 rounds, 35/15lbs
LVL2: 40/20lbs
LVL3: RX'd
 3m 08s
Performed as RX
Nyree Segui 11/03/2014 Premier Martial Arts/Grand River CrossFit 11/03/2014 5 Rounds for Time
10 Deadlifts @ BW
5 Knees to Elbows

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 60% BW, hang knee raise
LVL2: 75% BW, hang knee raise
LVL3: RX'd
 4m 18s
Performed as RX
Nyree Segui 11/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 27-Nov 1, 2014 For Time:
21 Burpees
21 KB Swings 50/35lbs
21 Pull-ups
21 Box Jumps 24/20
21 Burpees

Post time!
LVL1M: 11 reps each, light weight, mod pull-ups, 20"/16"
LVL1: 40/25lbs, 20"/16", mod. pull-ups
LVL2: 45/30lbs, mod. pull-ups
LVL3: RX'd		 4m 48s
Performed as RX
Nyree Segui 10/29/2014 Premier Martial Arts/Grand River CrossFit 10/29/2014 For Time:
21-18-15-12-9-6-3 reps of:
Sumo-deadlift Highpull 75/55lbs
Double Unders

Post time!
LVL1M: 12-3 reps, light weight, single skips
LVL1: 15-3 reps, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd
 5m 23s
Performed as RX
Nyree Segui 10/25/2014 Premier Martial Arts/Grand River CrossFit Prize WOD October 20-25, 2014 JACKIE
1000m Row
50 Thrusters 45lbs
30 Pull-ups

Post time!
LVL1M: 500m row, 25 thrusters(light weight) 15 mod. pull-ups
LVL1: 35lbs, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 8m 52s
Performed as RX
Nyree Segui 10/24/2014 Premier Martial Arts/Grand River CrossFit 10/24/2014 4 Rounds for Time:
10 Wall Balls 20/15lbs
10 Kettlebell Swings 50/35lbs
10 Burpees

LVL1M: 2 rounds, low targets, light weight
LVL1: 3 rounds, low targets
LVL2: RX'd
LVL3: RX'd 		6m 52s
Performed as RX
Nyree Segui 10/22/2014 Premier Martial Arts/Grand River CrossFit 10/22/2014 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd 		5m 08s
Performed as RX
Nyree Segui 10/20/2014 Premier Martial Arts/Grand River CrossFit 10/20/2014 10-9-8-7-6-5 reps of:
V-Sits
Chin Ups

Post time!
LVL1M: 8-5 reps, sit-ups, mod. chin ups
LVL1: Sit-ups, mod. chin ups
LVL2: Mod. chin ups
LVL3: RX'd
 5m 00s
Performed as RX
Nyree Segui 10/16/2014 Premier Martial Arts/Grand River CrossFit 10/16/2014 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Nyree Segui 10/15/2014 Premier Martial Arts/Grand River CrossFit 10/15/2014 4 rounds for time:
10 Calorie Row
10 Wall Balls 20lbs

Post Time!
Scale as needed.
 5m 51s
Performed as RX
Nyree Segui 10/14/2014 Premier Martial Arts/Grand River CrossFit 10/14/2014 7 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 3 rounds, light weight
LVL1: 5 rounds, 115/75lbs
LVL2: 125/85lbs
LVL3: RX'd		 5m 54s
Performed as RX
Nyree Segui 10/10/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 6-10, 2014 For Time:
Every minute on the minute do 5 Toes to Bar
100 Kettle Bell Swings 50/35lbs

Post time:
LVL1M: 50 KB swings, light weight, hang knee raise
LVL1: 75 Kb swings, 40/25lbs, hang knee raise
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 5m 24s
Performed as RX
Nyree Segui 10/09/2014 Premier Martial Arts/Grand River CrossFit 10/09/2014 Row
1x 250m
30sec Break
2x350m
30sec Break between
1x500m

Post total time including breaks!		 6m 53s
Performed as RX
Nyree Segui 10/08/2014 Premier Martial Arts/Grand River CrossFit 10/08/2014 30-30-30
For Time:
30 Shoulder to Overhead 95/65lbs
30 Front Squats 95/65lbs
30 Power Cleans 95/65lbs

Post time!
LVL1M: 15 reps each, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 5m 07s
Performed as RX
Nyree Segui 10/07/2014 Premier Martial Arts/Grand River CrossFit 10/07/2014 Squat Clean
3-3-3-3-3-3-3

Post heaviest load!		 105 lbs
Performed as RX
Nyree Segui 10/06/2014 Premier Martial Arts/Grand River CrossFit 10/06/2014 10min AMRAP:
10 Pull-ups
20 Squats
30 Double Unders

Post rounds & reps!
LVL1M: 5min, mod pull-ups, single skips
LVL1: 8min, mod pull-ups, double skips
LVL2: Mod pull-ups, triple skips
LVL3: RX'd		 8 rounds 6 reps
Performed as RX
Nyree Segui 10/04/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 29-Oct 4, 2014 For Time
40 Wall Balls 20/15lbs
20 Pull-ups
40 Double Unders
30 Wall balls
15 Pull-ups
30 Double Unders
20 Wall Balls
10 Pull-ups
20 Double Unders
10 Wall Balls
5 Pull-ups
10 Double Unders

Post Time!
LVL1M: 20-10 reps, mod pull-ups, single skips
LVL1: 30-10 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd
 9m 51s
Performed as RX
Nyree Segui 10/01/2014 Premier Martial Arts/Grand River CrossFit 10/01/2014 12min AMRAP:
5 Ground to Overhead 115/75lbs
7 Toes to Bar
9 Burpees

Post rounds and reps!
LVL1M: 6min, light weight, hang knee raise
LVL1: 10min, 95/55lbs, hang knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd		 5 rounds 15 reps
Performed as RX
Nyree Segui 09/29/2014 Premier Martial Arts/Grand River CrossFit 09/29/2014 3 rounds for time:
6 Handstand Push-ups
8 Pistol Squats (Alternating)
10 Pull-ups

Post time!
Scale as needed.
 2m 47s
Performed as RX
Nyree Segui 09/27/2014 Premier Martial Arts/Grand River CrossFit Prize WOD#1 Sept 22-27, 2014 Prize WOD#1
This WOD must be completed first.
7min
Wall Balls for max reps 20lbs/15lbs
EMOM 5 Deadlifts 185/115lbs

Score is the number of wall balls.
Once the 7min are finished move directly to the next WOD!
Scale as needed!		 90 reps
Performed as RX
Nyree Segui 09/27/2014 Premier Martial Arts/Grand River CrossFit Prize WOD#2 Sept 22-27, 2014 Prize WOD#2
To be completed immediately after WOD#1.
10min AMRAP of:
35 Unbroken Double Unders
10 Unbroken Overhead Squats with 2sec pause at bottom 45/35lbs

Score is number of rounds and reps.

7 rounds 0 reps
Performed as RX
Nyree Segui 09/24/2014 Premier Martial Arts/Grand River CrossFit 09/24/2014 4 rounds for time:
5 Power Cleans 135/85
2 Rope Climbs

Post time!
LVL1M: light weight, mod. rope climb
LVL1: 95/55lbs, mod, rope climb
LVL2: 115/65lbs, mod. rope climb
LVL3: RX'd
 7m 07s
Performed as RX
Nyree Segui 09/22/2014 Premier Martial Arts/Grand River CrossFit 09/22/2014 Buy In: 800m Row
followed by 3 rounds of
5 Power Snatches 95/65lbs
10 Pull-ups
15 Squats
Cash Out: 100 Double Unders

Post Time!
LVL1M: 400m, 2 rounds, light weight, mod. pull-ups, singel skips
LVL1: 75/45lbs, mod. pull-ups, double skips
LVL2: 85/55lbs, mod. pull-ups, triple skips
LVL3: RX'd		 9m 38s
Performed as RX
Nyree Segui 09/17/2014 Premier Martial Arts/Grand River CrossFit 09/17/2014 3 rounds for time of:
5 Deadlifts 225/155lbs
50 Double Unders
20 Push-ups

Post time!
LVL1M: light weight, single skips,
LVL1: 185/115lbs, double skips
LVL2: 205/135lbs, triple skips
LVL3: RX'd		 3m 54s
Performed as RX
Nyree Segui 09/16/2014 Premier Martial Arts/Grand River CrossFit 09/16/2014 Front Squat
5-5-5-5-5

Post heaviest load!		 110 lbs
Performed as RX
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