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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 04/11/2020 Premier Martial Arts/Grand River CrossFit 04/11/2020 15min Partner AMRAP:
1 person holds plank while other finishes round of:
5 Push-ups
5 Sit-ups
5 Squats

Post total rounds & reps!
Scale as needed.		 30 rounds 5 reps
Performed as RX
Nyree Segui 04/08/2020 Premier Martial Arts/Grand River CrossFit 04/08/2020 6 rounds for time!
3 Table inverted rows
6 (per side) Bulgarian Split squats
9 V-sits

Post time!
Scale as needed.
 5m 54s
Performed as RX
Nyree Segui 04/06/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 513 reps
Performed as RX
Nyree Segui 04/04/2020 Premier Martial Arts/Grand River CrossFit 04/04/2020 "Partner Problems"
15min AMRAP
5 One Arm Partner Rows(alt. each round)
7 Odd Object Squat and Pass
9 Push up Partner Taps

Without Partner
15min AMRAP:
5 One arm Odd Object Rows
7 Odd Object Goblet Squats
9 Push up Shoulder Taps

Post total rounds and reps!
Scale as needed. SuperKids do full workout.		 14 rounds 5 reps
Performed as RX
Nyree Segui 04/01/2020 Premier Martial Arts/Grand River CrossFit 04/01/2020 32-Pack
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks

*A tabata is 4 Minutes :20 Seconds of work, :10 Seconds of rest. Youll complete 8 rounds of each movement before moving on.
Score is total numbers of Glute bridges and Flutter kicks added together.		 360 reps
Performed as RX
Nyree Segui 03/31/2020 Premier Martial Arts/Grand River CrossFit 03/31/2020 Tic Tac Go
AMRAP 20:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round

Post total reps of squats!
Scale as needed. SuperKids scale to 12min and 200m.		 248 reps
Performed as RX
Nyree Segui 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 17m 54s
Performed as RX
Nyree Segui 03/25/2020 Premier Martial Arts/Grand River CrossFit 03/25/2020 Death by Burpee
On the Minute EMOM
Round 1- 3 burpees
Round 2- 4 burpees
Round 3- 5 burpees
Round 4- 6 burpees

Do your burpees then rest remaining time out of the minute. Add 1 burpee per round until unable to complete in the minute.

Post total reps!		 100 reps
Performed as RX
Nyree Segui 03/23/2020 Premier Martial Arts/Grand River CrossFit 03/23/2020 Farmland
15min AMRAP:
15 Hand-release push-ups
18 Bent over Odd object Rows
21 Glute bridge

Post rounds and reps!
Scale as needed.

 9 rounds 49 reps
Performed as RX
Nyree Segui 03/20/2020 Premier Martial Arts/Grand River CrossFit 03/20/2020 For time:
1 Push up
1 Squat
2 Push ups
2 Squats
3 Push ups
3 Squats
4 Push ups
4 Squats
.. Until 10 reps of each

2min rest

10 Push ups
10 Squats
9 Push ups
9 Squats
8 Push ups
8 Squats
.Until 1 reps of each completed.

Post time including 2min rest!
 8m 49s
Performed as RX
Nyree Segui 03/18/2020 Premier Martial Arts/Grand River CrossFit 03/18/2020 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
Scale as needed.		 3m 44s
Performed as RX
Nyree Segui 03/16/2020 Premier Martial Arts/Grand River CrossFit 03/16/2020 7 minute AMRAP:
7 push press 75/45lbs
7 KBS 50/35lbs
7 burpees

Post total reps!
Scale as needed.		 115 reps
Performed as RX
Nyree Segui 03/11/2020 Premier Martial Arts/Grand River CrossFit 03/11/2020 3 rounds for time of:
10 DB Alternating Single arm snatch 50/35lbs
10 Toes to Bar

Post time!
 3m 41s
Performed as RX
Nyree Segui 03/10/2020 Premier Martial Arts/Grand River CrossFit 03/10/2020 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Nyree Segui 03/09/2020 Premier Martial Arts/Grand River CrossFit 03/09/2020 6 rounds for time
8 Hang Power Cleans 95/65lbs
8 V-Sits
8 Box Jumps 24/20

Post time!
 7m 29s
Performed as RX
Nyree Segui 03/06/2020 Premier Martial Arts/Grand River CrossFit 03/06/2020 10min EMOM
3 Back Squat 185/135lbs
5 Push Ups

Post total rounds. 10 is perfect score!
Scale as needed.
 10 rounds 0 reps
Performed as RX
Nyree Segui 03/04/2020 Premier Martial Arts/Grand River CrossFit 03/04/2020 5 rounds for Time:
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
Scale as needed.		 7m 34s
Performed as RX
Nyree Segui 03/03/2020 Premier Martial Arts/Grand River CrossFit 03/03/2020 Thrusters
3-3-3-3-3-3-3

Post heaviest load!
 95 lbs
Performed as RX
Nyree Segui 03/02/2020 Premier Martial Arts/Grand River CrossFit 03/02/2020 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.

 5m 04s
Performed as RX
Nyree Segui 02/29/2020 Premier Martial Arts/Grand River CrossFit 02/29/2020 8min AMRAP of:
3 Power Cleans 115/85lbs
5 Burpees

Post total reps!
Scale as needed.
 101 reps
Performed as RX
Nyree Segui 02/28/2020 Premier Martial Arts/Grand River CrossFit 02/28/2020 4 rounds for time of:
10 Push-ups
10 Front Squats 95/65lbs
10 Sit-ups

Post time!
Scale as needed.
 4m 05s
Performed as RX
Nyree Segui 02/25/2020 Premier Martial Arts/Grand River CrossFit 02/25/2020 Power Snatch
3-3-3-3-3-3-3

Post load!
 75 lbs
Performed as RX
Nyree Segui 02/24/2020 Premier Martial Arts/Grand River CrossFit 02/24/2020 21-15-9 reps for time:
Clean and Jerk 95/65lbs
Pullups

Post time.
Scale as needed.
 8m 39s
Performed as RX
Nyree Segui 02/22/2020 Premier Martial Arts/Grand River CrossFit 02/22/2020 5min AMRAP;
5 Deadlifts 135/95lbs
10 Push-ups
3min break
5min AMRAP;
5 Back Squats 135/95lbs
5 Pull-ups

Post total reps from each AMRAP added together.
Scale as needed.		 182 reps
Performed as RX
Nyree Segui 02/19/2020 Premier Martial Arts/Grand River CrossFit 02/19/2020 The Force Awakens
12min AMRAP of:
3 Man Makers 25/15lbs
6 Box Overs 24/20
9 Wall Balls 20/15lbs

Post rounds and reps!
Compare to February 20, 2016
 6 rounds 3 reps
Performed as RX
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