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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 01/05/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 2-5, 2013 For Time:
30 Jump Squats
15 Push-ups
30 Box Jumps 24"/20"
15 Push-ups
30 Walking Lunges
15 Push-ups
30 Squats

LVL1M: 15 & 8 Reps, 20"/16"
LVL1: 20 & 10 Reps, 24"/20"
LVL2: RX'd
LVL3: RX'd + 28"/24"
 4m 17s
Performed as RX
Nyree Segui 01/04/2013 Premier Martial Arts/Grand River CrossFit 01-04-2013 Deadlift
5-5-3-3-1

Post heaviest load.
 210 lbs
Performed as RX
Nyree Segui 01/03/2013 Premier Martial Arts/Grand River CrossFit 01-03-2012 3 Rounds for Time of:
200m Run
20 Push-ups
30 Sit-ups

LVL1M: 2 rounds, 10 push-ups, 10 sit-ups
LVL1: 15 Push-ups, 15 sit-ups
LVL2: RX'd
LVL3: RX'd
 6m 54s
Performed as RX
Nyree Segui 01/02/2013 Premier Martial Arts/Grand River CrossFit 01-02-2013 7 Rounds for time of:
250m Row
7 Hang Power Cleans 95lbs/65lbs
7 Burpees

LVL1M: 3 Rounds, 65lbs/45lbs
LVL1: 5 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 115lbs/75lbs
 17m 17s
Performed as RX
Nyree Segui 12/28/2012 None Coe Ten rounds for time of:
65 pound Thruster, 10 reps
10 Ring push-ups		 20m 36s
Performed as RX
Nyree Segui 12/27/2012 Premier Martial Arts/Grand River CrossFit Workout of the Week for Dec 27-29, 2012 14min AMRAP of:
3 Burpees
6 Push-press 85lbs/65lbs/6 Pull-ups

Each round alternate between Push-press and Pull-ups. Post rounds and reps completed.

LVL1M: 7min, light weight, asst. Pull-ups
LVL1: 10min, 75lbs/55lbs, asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 19 rounds 2 reps
Performed as RX
Nyree Segui 12/24/2012 Premier Martial Arts/Grand River CrossFit None For Time:
100 Jumping Jacks
75 Squats
50 Push-ups
25 Burpees

Post time. Everyone can do this. Modify as necessary.		 6m 58s
Performed as RX
Nyree Segui 12/22/2012 Premier Martial Arts/Grand River CrossFit Kettle Bells for Christmas 15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs

LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd		 8 rounds 33 reps
Performed as RX
Nyree Segui 12/19/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 17-21, 2012 Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

LVL1M: 2500lbs/1500lbs
LVL1: 4000lbs/2000lbs
LVL2: RX'd
LVL3: RX'd no weight lower than 115/75		 5m 13s
Performed as RX
Nyree Segui 12/17/2012 Premier Martial Arts/Grand River CrossFit 12-17-2012 5 Rounds for Time of:
5 Push Press 105lbs/75lbs
10 Front Squats 105lbs/75lbs
15 Burpees

LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd sub. 10Min

Stength Development
Deadlift
5-5-5-5-5

 9m 51s
Performed as RX
Nyree Segui 12/15/2012 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10ft/9ft (Reps)
Sumo deadlift high-pull, 75lbs/55lbs(Reps)
Box Jump, 20" box (Reps)
Push-press, 75lbs/55lbs(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 298 reps
Performed as RX
Nyree Segui 12/10/2012 Premier Martial Arts/Grand River CrossFit 12-10-2012 For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

LVL1: 50-25 squats, 2-1 modified climbs
LVL1: 75-50-25 squats, 3-2-1 modified climbs
LVL2: Modified climbs
LVL3: RX'd

Strength Development
Shoulder Press
5-5-5-5-5		 10m 28s
Performed as RX
Nyree Segui 12/06/2012 Premier Martial Arts/Grand River CrossFit 12-06-2012 10-9-8-7-6-5-4-3-2-1 Reps for time:
Burpees
Squats

LVL1M: 5-1 reps
LVL1: 8-1 reps
LVL2: RX'd
LVL3: RX'd

Strength Development
Power Snatch
5-5-5-5-5		 4m 48s
Performed as RX
Nyree Segui 12/05/2012 Premier Martial Arts/Grand River CrossFit 12-05-2012 Every Minute on the Minute
Push Press 105lbs/75lbs

Add 1 rep each minute until unable to continue. Last complete set is your score.
LVL1M: Light weight
LVL1: 85lbs/55lbs
LVL2: 95/65
LVL3: RX'd

Skill Development
Handstand hold		 9 reps
Performed as RX
Nyree Segui 12/04/2012 Premier Martial Arts/Grand River CrossFit 12-04-2012 Back Squat
3-3-3-3-3-3-3

Post heaviest load.

Skill Development
Work on Any Skill.		 160 lbs
Performed as RX
Nyree Segui 12/03/2012 Premier Martial Arts/Grand River CrossFit 12-03-2012 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 Pistols

LVL1M: 3 rounds, 35lbs/20lbs, 20/16, Standard squats
LVL1: 4 rounds, Asst. Pistols to box
LVL2: Asst. Pistols to box
LVL3: RX'd

Strength Development
Bench Press
5-5-5-5-5
 5m 31s
Performed as RX
Nyree Segui 11/30/2012 Premier Martial Arts/Grand River CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

LVL1M: 500m, 25 Thrusters, 15 Asst. Pull-ups
LVL1: 750m, 35 Thrusters, 20 Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd

Strength Development
Power Clean
5-5-5-5-5		 10m 35s
Performed as RX
Nyree Segui 11/28/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 26-Dec 1, 2012 LVL3
6min AMRAP of:
15 Box Overs 28"/24"
10 Handstand Push-ups
20 OH Walking Lunges 35lbs/25/lbs

Post rounds and reps.		 2 rounds 15 reps
Performed as RX
Nyree Segui 11/27/2012 Premier Martial Arts/Grand River CrossFit 11-27-2012 Deadlift
5-5-3-3-1

Post heaviest load.

Skill Development
Work on Rope Climb!
 205 lbs
Performed as RX
Nyree Segui 11/26/2012 Premier Martial Arts/Grand River CrossFit 11-26-2012 10min AMRAP of:
1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Squats
20 Double Unders

LVL1M: 6 rounds, Asst. Pull-ups, Double skips
LVL1: 8 rounds, Asst. Pull-ups, Triple skips
LVL2: Asst. Pull-ups
LVL3: RX'd

Strength Development
Push-Press
5-5-5-5-5
 8 rounds 5 reps
Performed as RX
Nyree Segui 11/24/2012 Premier Martial Arts/Grand River CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

LVL1M: 25 reps each, Asst. Pull-ups
LVL1: 50 reps each, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 21m 22s
Performed as RX
Nyree Segui 11/22/2012 Premier Martial Arts/Grand River CrossFit 11-22-2012 5 Rounds for Time of:
9 Wall Facing Burpees-6" Overhead
12 Power Cleans 95lbs/65lbs
15 Wall Balls 20lbs/15lbs

LVL1M: 3 rounds, 65lbs/45lbs
LVL1: 4 rounds, 75lbs/65lbs
LVL2: RX'd
LVL3: RX'd sub. 15min

Strength Development
Bench Press
5-5-5-5-5
 13m 56s
Performed as RX
Nyree Segui 11/21/2012 Premier Martial Arts/Grand River CrossFit Deck of Cards-Challenge of the Week Nov 19-24 Deck of Cards: 20min to get through as many cards as possible!
Hearts= Thrusters 75lbs/45lbs
Diamonds= Pull-ups
Clubs= Sumo Deadlift Highpull 75/55
Spades= Box Jumps 24"/20"
Joker= 400m run

LVL1M: 10min, 55lbs/35lbs, assited Pull-ups,20"/16"
LVL1: 15min, assisted Pull-ups
LVL2: Assisted Pull-ups
LVL3: RX'd

Your score is the number of cards you complete!

 32 reps
Performed as RX
Nyree Segui 11/20/2012 Premier Martial Arts/Grand River CrossFit 11-20-2012 Power Snatch
5-5-5-5-5

Post heaviest load.

Skill Development
Snatch Balance
3x8 Light weight
 60 lbs
Performed as RX
Nyree Segui 11/19/2012 Premier Martial Arts/Grand River CrossFit 11-19-2012 10min AMRAP of:
5 Hang Power Cleans 95lbs/65lbs
250m Row

Compare to December 28, 2011
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds

Strength Development
Shoulder Press
5-5-5-5-5
 6 rounds 5 reps
Performed as RX
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