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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 06/05/2012 Premier Martial Arts/Grand River CrossFit Loaded Loaded
Using the Deadlift Select a load and complete as many reps as necessary to complete the required load:
Men 8000lbs
Women 6000lbs
Once initial load has been set changes cannot be made. Complete reps until goal load is acquired.

Post load 		2m 38s
Performed as RX
Nyree Segui 06/04/2012 Premier Martial Arts/Grand River CrossFit 06-04-2012 5 Rounds for time
400M Run
30 Thrusters 65/45

Post time. Scale as needed.

Skill Development
Rope Climb x5		 22m 13s
Performed as RX
Nyree Segui 06/02/2012 Premier Martial Arts/Grand River CrossFit 06-02-2012 Back Squat
5-5-5-5-5

Post load per sets. Scale as needed.

Strength
Snatch Push Press
5-5-5-5-5
 145 lbs
Performed as RX
Nyree Segui 05/31/2012 Premier Martial Arts/Grand River CrossFit 05-31-2012 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time. Scale as needed.

Strength
Bench Press
5-5-5-5-5
 8m 17s
Performed as RX
Nyree Segui 05/30/2012 Premier Martial Arts/Grand River CrossFit 05-30-2012 6 rounds for Time of:
4 Tire Flips
20 Squats

Post time. Scale as needed.

Skill
Muscle-up Progressions		 3m 45s
Performed as RX
Nyree Segui 05/29/2012 Premier Martial Arts/Grand River CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post rounds. Scale as needed.

Skill
Sit-ups
3x20
 7 rounds 29 reps
Performed as RX
Nyree Segui 05/28/2012 Premier Martial Arts/Grand River CrossFit 05-28-2012 5 rounds for Time of:
25 Push Press 75lbs/55lbs
50 Double Unders

From CrossFit.com (05-25-2012)
Post time. Scale as needed.

Strength
Deadlift
5-5-5-5-5
 14m 30s
Performed as RX
Nyree Segui 05/24/2012 Premier Martial Arts/Grand River CrossFit 05-24-2012 Front Squat
3-3-3-3-3-3-3

Post loads for each set. Scale as needed.

Strength Development
Dips
3x10		 120 lbs
Performed as RX
Nyree Segui 05/23/2012 Premier Martial Arts/Grand River CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps

Post time. Scale as needed.

Skill Development
Ring Push-ups
3x10
 16m 22s
Performed as RX
Nyree Segui 05/22/2012 Premier Martial Arts/Grand River CrossFit 05-22-2012 Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20lbs/15lbs
20 Pull-ups
10 Handstand push-ups

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5		 20m 00s
Performed as RX
Nyree Segui 05/17/2012 None Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (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.		 261 reps
Performed as RX
Nyree Segui 05/16/2012 Premier Martial Arts/Grand River CrossFit 05-16-2012 For time:
1 Burpee
1 Calorie Row
2 Burpees
2 Calorie Row
3 Burpees
3 Calorie Row
.........proceed to
10 Burpees
10 Calorie Row

Post time. Scale as needed.

Skill Development
Overhead Squat
5-5-5-5-5
 9m 53s
Performed as RX
Nyree Segui 05/15/2012 Premier Martial Arts/Grand River CrossFit 05-15-2012 Deadlift
5-5-3-3-1

Post heaviest load. Scale as needed.

Skill Development
Snatch Push-press
5-5-5-5-5		 180,180,185,195,205 lbs
Performed as RX
Nyree Segui 05/14/2012 Premier Martial Arts/Grand River CrossFit 05-14-2012 7 Rounds for time of:
200m Row
5 Toes to bar
5 Squat Cleans 75lbs/55lbs

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5		 15m 35s
Performed as RX
Nyree Segui 05/12/2012 Premier Martial Arts/Grand River CrossFit 05-12-2012 For Time:
Run 1200m
50 Walking Lunge steps
40 Push-ups
30 Box Jumps 24"/20"
20 Jack Knife Sit-ups
10 Turkish Get ups 25lbs/15lbs
Run 1200m

Post time. Scale as needed.		 19m 51s
Performed as RX
Nyree Segui 05/10/2012 Premier Martial Arts/Grand River CrossFit 05-10-2012 Push Jerk
5-5-3-3-1

Post loads for each set. Scale as needed.

Skill Development
Rope Climb		 75,75,80,83,85 lbs
Performed as RX
Nyree Segui 05/09/2012 Premier Martial Arts/Grand River CrossFit Matt's Tires "Matt's Tires"
15min AMRAP of:
5 Burpees
10 Tire Flips
15 Double Unders

Post rounds. Scale as needed.

Strength Development
Power Cleans
5-5-5-5-5		 11 rounds 0 reps
Performed as RX
Nyree Segui 05/08/2012 Premier Martial Arts/Grand River CrossFit 05-08-2012 21-15-9 reps of:
Front Squat 115lbs/75lbs
Ring Push-Ups
Calorie Row

Post time. Scale as needed.

Strength Development
Overhead Squat
5-5-5-5-5
 8m 52s
Performed as RX
Nyree Segui 05/05/2012 Premier Martial Arts/Grand River CrossFit Manion Seven rounds for time of:
Run 400m
29 Back Squats 135lbs/95lbs

Post time. Scale as needed.		 36m 00s
Performed as RX
Nyree Segui 05/03/2012 Premier Martial Arts/Grand River CrossFit 05-03-2012 10min AMRAP of:
10x Deadlifts 185lbs/120lbs
10x Ring dips

Post rounds. Scale as needed.		 7 rounds 0 reps
Performed as RX
Nyree Segui 05/02/2012 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of: Thruster 95lbs/65lbs
Pull-ups

Post time. Scale as needed.

Skill Development
Rope climb		 7m 30s
Performed as RX
Nyree Segui 04/30/2012 Premier Martial Arts/Grand River CrossFit 04-30-2012 5 Rounds for time of:
15 Power Cleans 95lbs/65lbs
30 Sit-ups

Strength Development
Deadlift
5-5-5-5-5		 10m 56s
Performed as RX
Nyree Segui 04/27/2012 Premier Martial Arts/Grand River CrossFit Rowing Cindy Rowing Cindy

20min AMRAP of:
150m Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds. Scale as needed.		 9 rounds 25 reps
Performed as RX
Nyree Segui 04/26/2012 Premier Martial Arts/Grand River CrossFit 04-26-2012 Thrusters
5-5-5-5-5

Post heaviest load. Scale as needed.

Skill Development
Double Unders
3x30		 82 lbs
Performed as RX
Nyree Segui 04/25/2012 Premier Martial Arts/Grand River CrossFit 04-25-2012 For Time:
1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of
Push Press 70% of 1RM strict press
Box Jumps 24"/20"

Post time. Scale as needed.

Skill Development
Handstand holds		 13m 36s
Performed as RX
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