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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 09/18/2012 Premier Martial Arts/Grand River CrossFit 09-18-2012 4 Rounds for Time of:
250m Row
Burpees for the length of time it takes to row.

Score is total number of burpees.
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: Rx'd

Strength Development
Bench Press
5-5-5-5-5
 79 reps
Performed as RX
Nyree Segui 09/17/2012 Premier Martial Arts/Grand River CrossFit 09-17-2012 12min AMRAP of:
10 Thrusters 65lbs/45lbs
10 Pull-ups

LVL1M: 6min Light weight
LVL1: 10min /Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd shoot for 9 rounds

Skill Development
Glute Ham Sit-ups
3x8		 8 rounds 11 reps
Performed as RX
Nyree Segui 09/15/2012 Premier Martial Arts/Grand River CrossFit 09-15-2012 1 Mile Run with 20 Squats every 100m.

LVL1M: 800m
LVL1: 1200m
LVL2: RX'd
LVL3: RX'd Sub. 14min		 15m 03s
Performed as RX
Nyree Segui 09/14/2012 Premier Martial Arts/Grand River CrossFit 09-14-2012 5 Rounds for time of:
10 Tire Flips
400m Sandbag carry 40lbs/30lbs

LVL1M: 3r, no weight carry
LVL1: 5r, no weight carry
LVL2: RX'd
LVL3: RX'd Sub. 15min
 13m 54s
Performed as RX
Nyree Segui 09/13/2012 Premier Martial Arts/Grand River CrossFit 09-13-2012 8min AMRAP of:
8 Pull-ups
8 Pistol Squats (4per side)
8 Hand Release Push-ups

LVL1M: Jump Pull-ups, Standard Squats
LVL1: Asst. Pull-ups, Pistols to 16"
LVL2: Asst Pull-ups, Hip below parallel to box
LVL3: RX'd no box
Post rounds and reps

Skill Development
Handstand Holds
3x30sec		 7 rounds 4 reps
Performed as RX
Nyree Segui 09/12/2012 Premier Martial Arts/Grand River CrossFit Jesse's Bear Complex 30 Reps for Time of the Following:
Front Squat, Push Press, Back Squat,
Behind the Neck Push Press = 1 rep

Choose Weight. Bar cannot touch floor until one rep is completed.
LVL1M: 10 reps
LVL1: 20 reps
LVL2: RX'd
LVL3: RX'd Sub. 10min

Skill/Strength
Work on weaknesses or skills
 9m 25s
Performed as RX
Nyree Segui 09/10/2012 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

LVL1M:30-20-10 Triple Skips
LVL1: 40-30-20-10 Triple Skips
LVL2: RX'd
LVL3: RX'd Sub. 8min
Post Time

Strength Development
Overhead Walking Lunge
3x10		 5m 25s
Performed as RX
Nyree Segui 09/07/2012 Premier Martial Arts/Grand River CrossFit 09-07-2012 10 Rounds for Time:
10 Hand Release Push-ups
10 Sit-ups
10 Squats

LVL1M: 5rounds
LVL1: 7rounds
LVL2: RX'd
LVL3: Plyo-Push-ups

Strength Development
Deadlift
5-5-5-5-5
 9m 35s
Performed as RX
Nyree Segui 09/06/2012 Premier Martial Arts/Grand River CrossFit 09-06-2012 Front Squats
5-5-5-5-5

Post heaviest load.

Skill Development
Work on any weakness
 111 lbs
Performed as RX
Nyree Segui 09/05/2012 Premier Martial Arts/Grand River CrossFit 09-05-2012 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

Strength Development
Behind the Neck Jerk
5-5-5-5-5
 6m 18s
Performed as RX
Nyree Segui 09/04/2012 Premier Martial Arts/Grand River CrossFit 09-04-2012 4 Rounds for Time:
8 Sumo-Deadlift Highpulls 75lbs/55lbs
10 Ab-Rollouts

LVL1M: 3r, Lightweight
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd sub. 8min

Post Time

Skill Development
Rope Climb
5X
 3m 36s
Performed as RX
Nyree Segui 08/29/2012 Premier Martial Arts/Grand River CrossFit Skyler's Hate Fest 3 rounds for Time of:
15 Burpees
10 Thrusters 95lbs/65lbs
5 Box Jumps 28"/24"
250m Row

LVL1M: 5 reps each, step-ups 45lbs/35lbs
LVL1: 10 burpees, 24"/20" Box 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd sub. 13min

Skill Development
Any Weakness
 11m 58s
Performed as RX
Nyree Segui 08/28/2012 Premier Martial Arts/Grand River CrossFit 08-28-2012 7 Rounds for Time of:
10 Deadlifts 155lbs/115lbs
20 Double Unders

LVL1M: 4 rounds, Light Deadlifts/skips
LVL1: 5 rounds, 50% Load/skips
LVL2: RX'd
LVL3: RX'd Sub. 10min

Strength Development
Bent Rows DB or Bar
5-5-5-5-5
 5m 10s
Performed as RX
Nyree Segui 08/27/2012 Premier Martial Arts/Grand River CrossFit 08-27-2012 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.

Skill Development
Double Unders
 10 rounds 7 reps
Performed as RX
Nyree Segui 08/24/2012 Premier Martial Arts/Grand River CrossFit 08-24-2012 3-5-7-9 reps of:
Clean and Jerk 115lbs/75lbs
Toes to Bar

Post time. Scale as needed.

Skill/Strength
Snatch Balance
Use Bar 3x10		 5m 24s
Performed as RX
Nyree Segui 08/22/2012 Premier Martial Arts/Grand River CrossFit 08-22-2012 15min AMRAP of:
10 Kettlebell swings, 50lbs/35lbs
10 Box jumps, 24"/20"
10 Ring dips

Post rounds and reps. Scale as needed.

Skill/Strength
Handstand Hold
30sec x 3		 7 rounds 24 reps
Performed as RX
Nyree Segui 08/21/2012 Premier Martial Arts/Grand River CrossFit 08-21-2012 5 Rounds for time:
5 Power Snatches 75lbs/50lbs
200m Row

Post time. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 8m 26s
Performed as RX
Nyree Segui 08/20/2012 Premier Martial Arts/Grand River CrossFit 08-20-2012 Five rounds for time of:
5 Deadlifts (Choose Weight)
10 Burpees

Post time. Scale as needed.

Skill/Strength
Rope Climb		 8m 12s
Performed as RX
Nyree Segui 08/10/2012 Premier Martial Arts/Grand River CrossFit 08-10-2012 3 Rounds for time of:
500m Row
20 Pistol Squats
20 KB Swings 50lbs/35lbs

Post time. Scale as needed.

Skill/Strength
L-Sits
Accumulate 2min total		 14m 05s
Performed as RX
Nyree Segui 08/08/2012 Premier Martial Arts/Grand River CrossFit 08-08-2012 8min AMRAP of:
3 Power Snatches 75lbs/45lbs
5 Box Jumps 24"/20"
8 V-Ups

Post rounds. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 10 rounds 1 reps
Performed as RX
Nyree Segui 08/07/2012 Premier Martial Arts/Grand River CrossFit 08-07-2012 2 Rounds for Reps of:
DB Thrusters for 1 minute 45lbs/30lbs
Rest 1 minute
Toes to Bar for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

Keep Score by Total Number of Reps. Scale as needed.

Skill/Strength
Double Unders		 133 reps
Performed as RX
Nyree Segui 08/03/2012 Premier Martial Arts/Grand River CrossFit 08-03-2012 For Time:
200m Run
8-7-6-5-4-3-2-1 reps of:
Sumo-Deadlift 135/95
10-20-30-40-50-60-70-80 reps of:
Double Unders
400m

Post Time. Scale as needed.		 10m 40s
Performed as RX
Nyree Segui 08/01/2012 Premier Martial Arts/Grand River CrossFit 08-01-2012 12min AMRAP of:
3 Squat Cleans 105lbs/75lbs
6 Pull-ups

Post rounds. Scale as needed.

Skill/Strength
Shoulder Press
5-5-5-5-5		 12 rounds 0 reps
Performed as RX
Nyree Segui 07/30/2012 Premier Martial Arts/Grand River CrossFit 07-30-2012 5 Rounds for Time:
9 Deadlifts 155lbs/115lbs
12 Push-ups
15 Box jumps 24"/20"

Skill/Strength
Ring Dips
3x8		 10m 15s
Performed as RX
Nyree Segui 07/25/2012 Premier Martial Arts/Grand River CrossFit 07-25-2012 Buy in:100 Double Unders followed by-
50 Push-ups
25 Toes to bar
40 Push-ups
20 Toes to bar
30 Push-ups
15 toes to bar
20 Push-ups
10 Toes to bar
10 Push-ups
5 Toes to bar
Cash Out- 20 Box Jump

Post time. Scale as needed.		 13m 20s
Performed as RX
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