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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 09/05/2013 Premier Martial Arts/Grand River CrossFit 09-05-2013 10 Power Cleans 115/85lbs
200m Run
9 Power Cleans
200m Run
8 Power Cleans
........all the way down to
1 Power Clean
200m Run

Post Time!
LVL1M: 3 reps down to 1 reps + runs, light weight
LVL1: 5 reps down to 1 rep + runs, 95/65lbs
LVL2: 8 reps down to 1 rep + runs 105/75lbs
LVL3: RX'd		 16m 01s
Performed as RX
Nyree Segui 08/24/2013 Premier Martial Arts/Grand River CrossFit Murph - Challenge of the Week 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. If you've got a twenty pound vest or body armor, wear it.

LVL1M: 400m Run, 25 Mod. Pull-ups, 35 Push-ups, 45 Squats, 400m Run
LVL1: 800m Run, 50 Mod. Pull-ups, 100 push-ups, 150 squats, 800m
LVL2: 1200m Run, 75 Mod. Pull-ups, 150 push-ups, 225 Squats, 1200m Run		 40m 39s
Performed as RX
Nyree Segui 08/22/2013 Premier Martial Arts/Grand River CrossFit Badger Complete three rounds for time of:
95 pound Squat clean, 30 reps/65lbs women
30 Pull-ups
Run 800 meters

Post Time!
LVL1M: 2 rounds, 65/45lbs, Mod. Pull-ups, 400m
LVL1: 75/55lbs, Mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd

 29m 58s
Performed as RX
Nyree Segui 08/21/2013 Premier Martial Arts/Grand River CrossFit Victoria 5 rounds for time of:
10 Thrusters 95/65lbs
14 Box Jumps 24"/20"
12 SDHP 95/65lbs
12 Burpees
27 KB Swings 50/35lbs

Post Time:
LVL1M: 2 rounds, light weights 20"/16" box
LVL1: 3 rounds, 65/45lbs, 20"/16"
LVL2: 4 rounds, 85/55lbs
LVL3: RX'd
 29m 34s
Performed as RX
Nyree Segui 08/20/2013 Premier Martial Arts/Grand River CrossFit Randy 75 pound Power snatch, 75 reps for time. 55lbs for Women.

Post Time;
LVL1M: 35 reps, light weight
LVL1: 50 reps, 55lbs/35lbs
LVL2: 60 reps, 65/45lbs
LVL3: RX'd
 6m 55s
Performed as RX
Nyree Segui 08/16/2013 Premier Martial Arts/Grand River CrossFit Workout of the Week Aug 12-17, 2013 Backwards "Christine"
3 rounds for time of:
21 Box Jumps 24"/20"
12 Deadlifts @ Body weight
500m Row

Post time.
LVL1M: 2 rounds, 20"/16", light weight, 250m row
LVL1: 60% Body weight
LVL2: 75% Body weight
LVL3: RX'd

 13m 54s
Performed as RX
Nyree Segui 08/14/2013 Premier Martial Arts/Grand River CrossFit Backwards Annie 10-20-30-40-50 reps of:
Sit-ups
Double Unders

Post time.
LVL1M: 1-30, single skips
LVL1: 1-40, double skips
LVL2: Triple skips
LVL3: RX'd
 7m 03s
Performed as RX
Nyree Segui 08/13/2013 Premier Martial Arts/Grand River CrossFit Backwards Diane 9-15-21 reps for Time of:
Hand Stand Push-ups
Deadlift 225/155lbs

LVL1M: Push-ups, light deadlift
LVL1: Mod. HSPU, 155/105lbs
LVL2: Mod. HSPU, 205/135lbs
LVL3: RX'd		 5m 58s
Performed as RX
Nyree Segui 08/12/2013 Premier Martial Arts/Grand River CrossFit Backwards Jackie For Time:
30 Pull-ups
50 Thruster 45lbs
1000m Row

Post Time.
LVL1M: 15 Asst. Pull-ups, 25 Thrusters 35lbs, 500m Row
LVL1: 20 Asst. Pull-ups, 35 Thrusters 35lbs, 750m Row
LVL2: RX'd
LVL3: RX'd
 9m 26s
Performed as RX
Nyree Segui 08/09/2013 Premier Martial Arts/Grand River CrossFit 08-09-2013 Deadlift

3-3-3-3-3-3-3

Post heaviest load.
 185 lbs
Performed as RX
Nyree Segui 08/02/2013 Premier Martial Arts/Grand River CrossFit None 5 Rounds for Time:
6 Power Cleans 115lbs/75lbs
8 Box Jumps 24"/20"
10 V-Ups

LVL1M: 3r, Hang Clean(light), 20"/16", Sit-ups
LVL1: 4r, 95lbs/65lbs
LVL2: RX'd
LVL3: RX'd, 28"/24", sub. 8min		 6m 45s
Performed as RX
Nyree Segui 08/01/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 29-Aug 2, 2013 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
Post Rounds.
Compare to Aug 27, 2012		 11 rounds 10 reps
Performed as RX
Nyree Segui 07/31/2013 Premier Martial Arts/Grand River CrossFit 07-31-2013 Clean & Jerk
5-5-5-5-5

Post heaviest load.		 100 lbs
Performed as RX
Nyree Segui 07/29/2013 Premier Martial Arts/Grand River CrossFit 07-29-2013 21-15-9 reps of:
Burpees
Deadlifts @ Bodyweight

LVL1M: Push-ups, light weight
LVL1: 50% Bodyweight
LVL2: 75% Bodyweight
LVL3: RX'd		 4m 35s
Performed as RX
Nyree Segui 07/25/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 22-27, 2013 Backwards Cindy
20min AMRAP of:
15 Squats
10 Push-ups
5 Pull-ups

LVL1M: 10min, Mod. Pull-ups
LVL1: 15min, Mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 20 rounds 10 reps
Performed as RX
Nyree Segui 07/19/2013 Premier Martial Arts/Grand River CrossFit 07-19-2013 For Time:
2000m Run

LVL1M: 800m
LVL1: 1200m
LVL2:1600m
LVL3: RX'd		 10m 09s
Performed as RX
Nyree Segui 07/18/2013 Premier Martial Arts/Grand River CrossFit 07-18-2013 4 rounds for time:
10 Box Jumps 24/20
10 Toes to Bar

LVL1M: 2 rounds, 20/16, hang knee raise
LVL1: 3 rounds, 20/16, hang knee raise
LVL2: Knees to Chest
LVL3: RX'd		 04m 14s
Performed as RX
Nyree Segui 07/16/2013 Premier Martial Arts/Grand River CrossFit 07-16-2013 4 rounds for time:
400m Run
10 Kettle Bell Swings 50/35lbs
10 Push-ups

LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 35/20lbs
LVL2: RX'd
LVL3: RX'd		 11m 12s
Performed as RX
Nyree Segui 07/15/2013 Premier Martial Arts/Grand River CrossFit 07-15-2013 For Time:
1000m Row
30 Pull-ups

LVL1M: 500m Row, 15 mod. Pull-ups
LVL1: 750m row
LVL2: Mod. Pull-ups
LVL3: RX'd		 6m 23s
Performed as RX
Nyree Segui 07/10/2013 Premier Martial Arts/Grand River CrossFit 07-10-2013 3 rounds for time:
8 Pull-ups
8 Front Squats 115/85lbs
8 Burpees

LVL1M: Mod. Pull-ups, light weight
LVL1: Mod. Pull-ups, 85/55lbs
LVL2: Mod. Pull-ups 105/75lbs
LVL3: RX'd		 4m 41s
Performed as RX
Nyree Segui 07/09/2013 Premier Martial Arts/Grand River CrossFit 07-09-2013 3 rounds for time:
5 Clean & Jerk 135/95lbs
300m Row

LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd		 9m 24s
Performed as RX
Nyree Segui 07/03/2013 Premier Martial Arts/Grand River CrossFit 07-03-2013 10min AMRAP of:
2 Rope Climbs
4 Power Cleans 115/75lbs
6 Kettle Bell Swings 50/35lbs

LVL1M: 6min, Mod. Rope climb, light weights
LVL1: 8min, Mod. Rope climb 95/55lbs, 35/20lbs
LVL2: Mod. Rope climb
LVL3: RX'd		 5 rounds 0 reps
Performed as RX
Nyree Segui 06/26/2013 Premier Martial Arts/Grand River CrossFit 06-26-2013 4 rounds for time
50 Double Unders
10 Pull-ups

LVL1M: 2 rounds, single skips, mod. Pull-ups
LVL1: 3 rounds, double skips, mod. Pull-ups
LVL2: Triple skips, mod. Pull-ups
LVL3: RX'd		 4m 49s
Performed as RX
Nyree Segui 06/25/2013 Premier Martial Arts/Grand River CrossFit 06-25-2013 Deadlift
5-5-3-3-1

Post heaviest load.		 220 lbs
Performed as RX
Nyree Segui 06/20/2013 Premier Martial Arts/Grand River CrossFit 06-20-2013 3 rounds for time:
30 Double Unders
5 Hang Power Cleans 95/65lbs
5 Push Press

LVL1M: single skips, light weight
LVL1: double skips, 75/45lbs
LVL2: triple skips, 85/55lbs
LVL3: RX'd		 2m 12s
Performed as RX
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