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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 02/26/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 25-Mar 2, 2013 15min AMRAP of:
250m Row
12 Push-ups
14 Wall-balls 20/15lbs

LVL1M: 7min
LVL1: 10min
LVL2: RX'd
LVL3: RX'd		 5 rounds 0 reps
Performed as RX
Nyree Segui 02/23/2013 Premier Martial Arts/Grand River CrossFit 02-23-2013 Power Snatch
5-5-5-5-5

Post heaviest load.
 65 lbs
Performed as RX
Nyree Segui 02/21/2013 Premier Martial Arts/Grand River CrossFit 02-21-2013 3 Rounds For Time of:
200m Run
12 Power Cleans 95/65lbs
12 Box Jumps 24/20

LVL1M: lightweight, 20/16
LVL1: 75/45lbs
LVL2: RX'd
LVL3: RX'd + 28/24		 7m 58s
Performed as RX
Nyree Segui 02/20/2013 Premier Martial Arts/Grand River CrossFit 02-20-2013 4 rounds for time of:
15 Squats
10 KB Swings 50/35lbs
5 V-sits
Post Time.

LVL1M: 3 rounds, light DB's, sit-ups
LVL1: 40/25lbs, sit-ups
LVL2: RX'd
LVL3: RX'd sub 5min		 3m 19s
Performed as RX
Nyree Segui 02/15/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb. 11-16, 2013 Buy in: Max Rep Pull-ups
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max Rep Double Unders
Score is total of Pull-ups and Double Unders added together

LVL1M: Asst. Pull-ups, light weight,
LVL1: Asst. Pull-ups, 60% Bodyweight,
LVL2: Asst. Pull-ups,
LVL3: RX'd		 76 reps
Performed as RX
Nyree Segui 02/14/2013 Premier Martial Arts/Grand River CrossFit 02-14-2013 4 rounds for time:
150m Row
25 Push-ups

LVL1M: 2 rounds, 12 push-ups
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 7m 16s
Performed as RX
Nyree Segui 02/13/2013 Premier Martial Arts/Grand River CrossFit 02-13-2013 Thrusters
5-5-5-5-5

Post heaviest load.		 80 lbs
Performed as RX
Nyree Segui 02/12/2013 Premier Martial Arts/Grand River CrossFit 02-12-2013 3x3min Running, 3min Rest
Post Total distance added together		 1.20 mi
Performed as RX
Nyree Segui 02/11/2013 Premier Martial Arts/Grand River CrossFit 02-11-2013 12min AMRAP of:
3 Power Cleans 115/75lbs
6 Push-ups
9 Squats

LVL1M: 6min, light weight
LVL1: 9min, 85/55lbs
LVL2: RX'd
LVL3: RX'd		 18 rounds 6 reps
Performed as RX
Nyree Segui 02/07/2013 Premier Martial Arts/Grand River CrossFit 02-07-2013 10min AMRAP of:
4 Knees to Elbows
6 Push-ups
8 Sit-ups
Post total rounds.

LVL1M: 7min, hang knee raise
LVL1: Knees to chest
LVL2: RX'd
LVL3: RX'd		 12 rounds 14 reps
Performed as RX
Nyree Segui 02/06/2013 Premier Martial Arts/Grand River CrossFit 02-06-2013 For Time:
50 Push-Jerks @ 60% BW

LVL1M: 20 @ light weight
LVL1: 35 @ 50% BW
LVL2: RX'd
LVL3: RX'd + 65%		 4m 34s
Performed as RX
Nyree Segui 02/02/2013 Premier Martial Arts/Grand River CrossFit 02/02/2013 10-9-8-7-6-5-4-3-2-1 reps of:
Body Weight Deadlift
Box Jumps 24/20

LVL1M: 5-1 reps, light weight, 20/16
LVL1: 8-1 reps, 60% BW
LVL2: RX'd
LVL3: RX'd +28/24 Box		 7m 46s
Performed as RX
Nyree Segui 02/01/2013 Premier Martial Arts/Grand River CrossFit 02-01-2013 3 Rounds for Time of:
5 Back Squats at Body weight
50 Double Unders
150m Row

LVL1M: light squats, single skips
LVL1: 65% BW, double skips
LVL2: Triple skips
LVL3: RX'd		 4m 55s
Performed as RX
Nyree Segui 01/31/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 28- Feb 2 4 Rounds for Time of:
5 Thrusters 95lbs/65lbs
250m Row
5 Box Overs 24/20

LVL1M: 2 rounds, 65lbs/45lbs, 20/16
LVL1: 3 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 28/24		 9m 47s
Performed as RX
Nyree Segui 01/30/2013 Premier Martial Arts/Grand River CrossFit 01-30-2013 5 Rounds for Time:
1 Rope Climb
10 Pull-ups
20 Sit-ups
30 Decline Push-ups

LVL1M: 3 rounds, Jump Pull-ups
LVL1: 4 rounds, Band Assist pullups
LVL2: Band Assist Pull-ups
LVL3: RX'd		 14m 58s
Performed as RX
Nyree Segui 01/23/2013 Premier Martial Arts/Grand River CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds and reps.

LVL1M: 10min, Jump Pull-ups
LVL1: 15min, Band Assist Pull-ups
LVL2: Band Assist Pull-ups
LVL3: RX'd		 20 rounds 17 reps
Performed as RX
Nyree Segui 01/21/2013 Premier Martial Arts/Grand River CrossFit 01-21-2013 4 Rounds for Max Reps
30sec Double Unders
30sec Push-ups
30sec Break
Record total number of reps added together.

LVL1M: Single Skips
LVL1: Double skips (2 skips =1rep)
LVL2: Triple skips (3skips =1rep)
LVL3: RX'd		 443 reps
Performed as RX
Nyree Segui 01/18/2013 Premier Martial Arts/Grand River CrossFit 01-18-2013 3 Rounds for Time:
10 Thursters 95lbs/65lbs
2 Rope Climbs

LVL1M: 65/45lbs, Mod Rope climb
LVL1: 75/55lbs, Mod Rope climb
LVL2: Mod. Rope climb
LVL3: RX'd		 5m 54s
Performed as RX
Nyree Segui 01/15/2013 Premier Martial Arts/Grand River CrossFit 01-15-2013 12min AMRAP of:
250m Row
10 Push Press @ 60% of Shoulder Press 1RM

LVL1M: 8min, light weight
LVL1: 10min, light weight
LVL2: RX'd
LVL3: RX'd shoot for 5 rounds
 6 rounds 0 reps
Performed as RX
Nyree Segui 01/14/2013 Premier Martial Arts/Grand River CrossFit 01-14-2013 For Time:
1 Mile Run
20 Knees to Elbow
20 Deadlifts (Body weight)
20 KB Swings 50lbs/35lbs
400m Run

LVL1M: 400m, 10 reps each, hang knee raise, light weight, 35lbs/20lbs, 200m
LVL1: 800m, knees to chest,15 reps each, 60% BW, 400m
LVL2: RX'd
LVL3: RX'd + Body weight plus 20lbs		 14m 29s
Performed as RX
Nyree Segui 01/11/2013 Premier Martial Arts/Grand River CrossFit 01-11-2013 Power Snatch
5-5-5-5-5

Post heaviest load.
 60 lbs
Performed as RX
Nyree Segui 01/10/2013 Premier Martial Arts/Grand River CrossFit 01-10-2013 10x250m Row
or
10x200m Run
1min rest Between

Record fastest interval.		 1m 06s
Performed as RX
Nyree Segui 01/09/2013 Premier Martial Arts/Grand River CrossFit Matt's Mash Up! 4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs
10 GHD Sit-ups

LVL1M: 65/45lbs, Hang Knee Raise, Sit-ups
LVL1: 75/55LBS, Knees 2 Chest, Sit-ups
LVL2: RX'd
LVL3: RX'd + 105lbs/75lbs		 8m 58s
Performed as RX
Nyree Segui 01/08/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 7-12, 2013 10min AMRAP of:
10 Sit-ups
8 Back Squats 50% 1RM
30 Double Unders

LVL1M: 5min, light weight, single skips
LVL1: 7min, 75lbs/45lbs double skips
LVL2: Triple skips
LVL3: RX'd 		9 rounds 0 reps
Performed as RX
Nyree Segui 01/07/2013 Premier Martial Arts/Grand River CrossFit 01-07-2013 3 Rounds for Time of:
6 Clean and Jerk 115lbs/75lbs
400m Run

LVL1M: light weight 200m run
LVL1: 95lbs/55lbs
LVL2:RX'd
LVL3: RX'd sub. 10Min		 8m 07s
Performed as RX
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