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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 04/20/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 15-19, 2013 Power Clean
Accumulate 5000lbs(men), 3000lbs(women)
Pick your load and get to the goal weight as
quickly as possible. You can't change weight after
starting! Record number of reps and load used.

LVL1M: 2000lbs men, 1000lbs women
LVL1: 3000lbs men, 1500lbs women
LVL2: RX'd
LVL3: RX'd 		3m 20s
Performed as RX
Nyree Segui 04/20/2013 Premier Martial Arts/Grand River CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 00s
Performed as RX
Nyree Segui 04/19/2013 Premier Martial Arts/Grand River CrossFit 04-19-2013 4 Rounds for Time:
10 Push-ups
10 OH Walking Lunges 35/25lbs
10 Sit-ups
10 OH Walking Lunges
10 Burpees
10 OH Walking Lunges

LVL1M: 2 rounds, no weight
LVL1: 3 rounds, 25/15lbs
LVL2: RX'd
LVL3: RX'd		 11m 26s
Performed as RX
Nyree Segui 04/16/2013 Premier Martial Arts/Grand River CrossFit 04-16-2013 3km Running Time Trial

LVL1M: 1km
LVL1: 2km
LVL2: RX'd
LVL3: Sub 20min		 14m 54s
Performed as RX
Nyree Segui 04/15/2013 Premier Martial Arts/Grand River CrossFit 04-15-2013 10-9-8-7-6-5-4-3-2-1 reps of:
Ground to Overhead 95/65lbs
Box Jumps 24/20

LVL1M: 6-1 reps, light weight, 20/16 step ups
LVL1: 8-1 reps, 75/45lbs, 20/16 box jumps
LVL2: RX'd
LVL3: RX'd + 28/24 box		 11m 59s
Performed as RX
Nyree Segui 04/09/2013 Premier Martial Arts/Grand River CrossFit 04/09/2013 6 rounds for Time:
100m Run
25 Squats

LVL1M: 2 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd		 5m 32s
Performed as RX
Nyree Segui 04/08/2013 Premier Martial Arts/Grand River CrossFit 04/08/2013 4 Rounds for Time of:
10 Box Jumps 24/20
15 Wall Balls 20/15lbs
20 Double Unders

LVL1M: 2 rounds, 20/16 step ups, single skips
LVL1: 3 rounds, 20/16 box jumps, double skips
LVL2: triple skips
LVL3: RX'd		 7m 23s
Performed as RX
Nyree Segui 04/05/2013 Premier Martial Arts/Grand River CrossFit 04/05/2013 4x2min on/2min off Rowing

All levels.

Post total distance.
 1,751 m
Performed as RX
Nyree Segui 04/03/2013 Premier Martial Arts/Grand River CrossFit 04/13/2013 4 Rounds for Time of:
200m Run
20 Kettle Bell Swings 50/35lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: RX'd
LVL3: RX'd 		6m 54s
Performed as RX
Nyree Segui 04/02/2013 Premier Martial Arts/Grand River CrossFit 04/02/2013 3 Rounds for Time of:
250m Row
7 Power Snatch 95/65lbs
10 Toes to Bar

LVL1M: light weight, hanging knee raise
LVL1: 75/45lbs, knees to chest
LVL2: 85/55lbs, knees to chest
LVL3: RX'd		 10m 25s
Performed as RX
Nyree Segui 04/01/2013 Premier Martial Arts/Grand River CrossFit 04/01/2013 12min AMRAP of:
20 Double Unders
15 Squats
10 Push-ups
5 Pull-ups

LVL1M: 6min, single skips, asst. pull-ups
LVL1: 10min, double skips, asst. pull-ups
LVL2: triple skips, asst. pull-ups
LVL3: RX'd		 9 rounds 28 reps
Performed as RX
Nyree Segui 03/30/2013 None Holleyman 30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep		 25m 44s
Workout Scaled
Nyree Segui 03/28/2013 Premier Martial Arts/Grand River CrossFit 03-28-2013 10min AMRAP of:
5 Push Press @70% of Strict Press 1RM
10 Sit-ups

LVL1M: 7min, light weight, Push-ups
LVL1: light weight
LVL2: RX'd
LVL3: RX'd + 75% of 1RM		 17 rounds 3 reps
Performed as RX
Nyree Segui 03/22/2013 Premier Martial Arts/Grand River CrossFit 03-22-2013 Buy In: 1000m Row
Followed By:
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Cash Out: 100 Double Unders
For Time:

LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd		 11m 20s
Performed as RX
Nyree Segui 03/20/2013 Premier Martial Arts/Grand River CrossFit 03-20-2013 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 27, 2012

LVL1M: light weight, Asst. Pull-ups, 20/16
LVL1: 50% BW, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 5m 56s
Performed as RX
Nyree Segui 03/19/2013 Premier Martial Arts/Grand River CrossFit 03-19-2013 10x1min on/1min off Rowing
Cover max distance

Post total distance.		 2,264 m
Performed as RX
Nyree Segui 03/18/2013 Premier Martial Arts/Grand River CrossFit 03-18-2013 4 Rounds for Time of:
10 Ring Pull-ups
10 Handstand Push-ups

LVL1M: ring rows, push-ups
LVL1: ring rows, pike push-ups
LVL2: Ring rows, wall facing HSPU's
LVL3: RX'd 		4m 49s
Performed as RX
Nyree Segui 03/16/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 11-16,2013 CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible		 153 reps
Workout Scaled
Nyree Segui 03/15/2013 Premier Martial Arts/Grand River CrossFit 03-15-2013 3 Rounds for Time of:
8 Deadlifts 185/120lbs
20 Push-ups
50 Double Unders

LVL1M: light wieght, single skips
LVL1: 145/95lbs, double skips
LVL2: Triple Skips
LVL3: RX'd		 4m 45s
Performed as RX
Nyree Segui 03/13/2013 Premier Martial Arts/Grand River CrossFit 03-13-2013 Squat Clean
5-5-5-5-5

Post heaviest load.		 100 lbs
Performed as RX
Nyree Segui 03/12/2013 Premier Martial Arts/Grand River CrossFit 03-12-2013 Row 5min for Calories

Post total calories.		 60 reps
Performed as RX
Nyree Segui 03/11/2013 Premier Martial Arts/Grand River CrossFit 03-11-2013 4 Rounds for Time of:
5 Ground to Overhead 95/65lbs
10 Sit-ups
15 Air Squats

LVL1M: light weight
LVL1: 75/55lbs
LVL2: RX'd
LVL3: RX'd		 4m 32s
Performed as RX
Nyree Segui 03/05/2013 Premier Martial Arts/Grand River CrossFit 03-05-2013 7 Rounds for Time of:
35 Double Unders
10 Box Jumps 24/20

LVL1M: 3 Rounds, single skips, 20/16
LVL1: 5 rounds, double skips
LVL2: Triple skips
LVL3: RX'd		 6m 34s
Performed as RX
Nyree Segui 03/04/2013 Premier Martial Arts/Grand River CrossFit 03-04-2013 10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 40/25lbs
LVL2: RX'd
LVL3: RX'd		 10 rounds 21 reps
Performed as RX
Nyree Segui 02/27/2013 Premier Martial Arts/Grand River CrossFit 02-27-2013 10 rounds for time of:
3 Clean and Jerk 115/75lbs
30 Double Unders

LVL1M: 5 rounds, light weight, single skips
LVL1: 7 rounds, 95/55lbs, double skips
LVL2: Triple skips
LVL3: RX'd		 8m 19s
Performed as RX
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