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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 09/15/2014 Premier Martial Arts/Grand River CrossFit 09/15/2014 EMOM for 10min of
3 squat cleans 95/65lbs
5 burpees

Post total rounds! 10 is perfect score.
LVL1M: 6min, Power cleans, light weight
LVL1: 8min, Power cleans, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd + 115/85lbs
 10 rounds 0 reps
Performed as RX
Nyree Segui 09/13/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 8-13, 2014 For Time
100 Double Unders
20 Burpees
20 Power Snatches (75/45lbs)
20 Burpees
100 Double Unders

Post Time!
LVL1M: 50 skips, 10 reps each, light weight, 50 skips,
LVL1: Double skips, 55/25lbs,
LVL2: Triple Skips, 65/35lbs
LVL3: RX'd		 6m 38s
Performed as RX
Nyree Segui 09/08/2014 Premier Martial Arts/Grand River CrossFit 09/08/2014 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (Body weight)
Push-ups
Squats

Post Time!
LVL1M: 5-1 reps, light weight
LVL1M: 8-1 reps, 65% Body weight
LVL2: 75% Body weight,
LVL3: RX'd		 6m 15s
Performed as RX
Nyree Segui 09/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 2-6, 2014 For Time!
21-15-9 reps
KB Swings 50/35lbs
Pull-ups

Post time!
LVL1M: light weight, mod pull-ups
LVL1: 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 3m 04s
Performed as RX
Nyree Segui 09/03/2014 Premier Martial Arts/Grand River CrossFit 09/03/2014 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time!
LVL1M: no weight lunges, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 35/15lbs
LVL3: RX'd		 3m 49s
Performed as RX
Nyree Segui 09/02/2014 Premier Martial Arts/Grand River CrossFit 09/02/2014 5min AMRAP Ladder
1,1,2,2,3,3,etc.
Box Jumps 24/20
Wall Balls 20/15lbs

Score is total number of reps.
LVL1M; 20/16, Red & Yellow Targets
LVL1: Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd + 28/24 		62 reps
Performed as RX
Nyree Segui 08/28/2014 Premier Martial Arts/Grand River CrossFit 08/28/2014 2 rounds of:
Row 3min
Rest 1min
Row 2min
Rest 1min
Row 1min
Rest 1min
Post total distance.		 2,564 m
Performed as RX
Nyree Segui 08/27/2014 Premier Martial Arts/Grand River CrossFit 08/27/2014 Card Workout for time.
Diamonds = Push-ups
Hearts = Kettlebell swings 50/35lbs
Spades = Double Unders
Clubs= V-sits
Jokers = 10 Burpees

Post time!
LVL1M: Half Deck, light weight, single skips, sit-ups
LVL1: 40/25lbs, double skips
LVL2: 45/30lbs, triple skips
LVL3: RX'd		 17m 50s
Performed as RX
Nyree Segui 08/25/2014 Premier Martial Arts/Grand River CrossFit 08/25/2014 8min AMRAP of:
5 Thrusters 95/65lbs
5 Pull-ups

Post rounds and reps.
LVL1M: 5min, light weight, mod pull-ups
LVL1: 6min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod. pull-ups
LVL3: RX'd		 10 rounds 1 reps
Performed as RX
Nyree Segui 08/16/2014 Premier Martial Arts/Grand River CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
Scale as needed!		 37m 41s
Performed as RX
Nyree Segui 08/13/2014 Premier Martial Arts/Grand River CrossFit Wittman Seven rounds for time of:
15 Kettle bell swings 50/35lbs
15 Power Cleans 95/65lbs
15 Box Jumps 24"/20"

Scale as needed!		 27m 38s
Performed as RX
Nyree Segui 08/11/2014 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95/65lbs Thruster
Pull-ups

Scale as needed!
 5m 46s
Performed as RX
Nyree Segui 08/09/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 5-9, 2014 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 GHD sit-ups
10 back extentions

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 for this one!		 16m 12s
Performed as RX
Nyree Segui 08/08/2014 Premier Martial Arts/Grand River CrossFit 08/08/2014 Clean & Jerk
5-5-5-5-5

Post heaviest load!		 95 lbs
Performed as RX
Nyree Segui 08/07/2014 Premier Martial Arts/Grand River CrossFit 08/07/2014 Run or Row
Cover as much distance as possible in 10min.

Post distance!		 2,077 m
Performed as RX
Nyree Segui 08/06/2014 Premier Martial Arts/Grand River CrossFit 08/06/2015 5 rounds for time of:
50 Double Unders
2 Rope climbs

Post time!
LVL1M: 3 rounds, singles, mod. rope climb
LVL1: 4 rounds, doubles, mod. rope climb
LVL2: triples, mod. rope climb.
LVL3: RX'd		 8m 20s
Performed as RX
Nyree Segui 08/05/2014 Premier Martial Arts/Grand River CrossFit 08/05/2014 3 rounds for time of:
400m Run or Row (weather)
8 DB Squat Cleans 40/25
8 Sit-ups

Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 7m 47s
Performed as RX
Nyree Segui 07/28/2014 Premier Martial Arts/Grand River CrossFit 07/28/2014 8min AMRAP of:
5 Deadlifts 185/115lbs
10 Wall Balls 20/15lbs
15 Double Unders

Post rounds & reps!
LVL1M: 5min light weight, single skips
LVL1: 6min, 155/95lbs, double skips
LVL2: 165/105lbs, triple skips
LVL3: RX'd
 6 rounds 15 reps
Performed as RX
Nyree Segui 07/26/2014 Premier Martial Arts/Grand River CrossFit Prize WOD for the Week July 21-26, 2014 "The Ghost"
6 rounds of:
1 minute calorie row
1 minute burpees
1 minute double unders
1 minute rest

Post total reps for all added together.
LVL1M: 30 sec each, single skips
LVL1: 45 sec each,
LVL2: RX'd
LVL3: RX'd		 649 reps
Performed as RX
Nyree Segui 07/25/2014 Premier Martial Arts/Grand River CrossFit 07/25/2014 3 rounds for time of:
21 Push Press 75/45lbs
21 Sit-ups
21 Back Squats 75/45lbs

Post time!
LVL1M: 10 reps each, light weight
LVL1: 15 reps each, 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 7m 07s
Performed as RX
Nyree Segui 07/09/2014 Premier Martial Arts/Grand River CrossFit 07/09/2014 5x3min AMRAPS, 1min Break between
3 Power cleans 115/75lbs
6 Pull-ups
9 Sit-ups

Post total reps from all rounds!
LVL1M 3x3min, light weight, mod pull-ups
LVL1: 4x3min, 95/55lbs, mod pull-ups
LVL2: 105/65lbs, mod pull-ups
LvL3: RX'd		 369 reps
Performed as RX
Nyree Segui 07/07/2014 Premier Martial Arts/Grand River CrossFit 07/07/2014 3 rounds for time:
500m Row
10 Kettle bell swings 50/35lbs
10 V-sits

Post time!
LVL1M: 2 rounds,250m, light weight, sit-ups
LVL1: 3 rounds, 400m, 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd		 10m 17s
Performed as RX
Nyree Segui 07/04/2014 Premier Martial Arts/Grand River CrossFit 07/04/2014 5 rounds for time of:
10 Box Jumps 24/20
10 Toes to Bar

Post time!
LVL1M: 3 rounds, 20"/16", Hang knee raise
LVL1: 4 rounds, 20"/16", Hang knee raise
LVL2: Knees to chest
LVL3: RX'd
 7m 04s
Performed as RX
Nyree Segui 07/03/2014 Premier Martial Arts/Grand River CrossFit 07/03/2014 1000m Row
10 sit-ups for each minute it takes to do 1000m
Time is kept going until sit-ups are finished.

Post total time!		 6m 51s
Performed as RX
Nyree Segui 07/02/2014 Premier Martial Arts/Grand River CrossFit 07/02/2014 Hang Squat Cleans
5-5-5-5-5

Post heaviest load!		 100 lbs
Performed as RX
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