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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 03/12/2012 Premier Martial Arts/Grand River CrossFit 03-12-2012 Five rounds for time of:
7 Squat Clean Thrusters 35lbs/20lbs Dumbbells
10 Pull-ups

Skill Development
3x20 Double Unders		 8m 56s
Performed as RX
Nyree Segui 03/08/2012 Premier Martial Arts/Grand River CrossFit 03-08-2012 Front Squats
5-5-5-5-5

Post heaviest load.

Skill Development
Ring Pull-ups
3x8		 105 lbs
Performed as RX
Nyree Segui 02/28/2012 Premier Martial Arts/Grand River CrossFit Ass'n Abs Annie 50-40-30-20-10x reps
Walking lunge steps
Sit-ups

Post time. Scale as needed.

Skill Development
Ring Push-ups
3x8		 8m 44s
Performed as RX
Nyree Segui 02/27/2012 Premier Martial Arts/Grand River CrossFit 02-27-2012 5 rounds of:
8 power cleans 95lbs/65lbs
250m row

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5

 10m 50s
Performed as RX
Nyree Segui 02/23/2012 Premier Martial Arts/Grand River CrossFit 02-23-2012 Max rounds
Perform one set every minute on the minute, add 10lbs per round until failure
2x Back squat (starting weight 135lbs/85lbs)

Post total rounds.		 9 rounds 0 reps
Performed as RX
Nyree Segui 02/22/2012 Premier Martial Arts/Grand River CrossFit 02-22-2012 20 minute AMRAP:
5x Front squat 95lbs/65lbs
7x Handstand push-ups
9x Pull-ups

Strength Development
Bench Press
5-5-5-5-5

Post total rounds 		11 rounds 20 reps
Performed as RX
Nyree Segui 02/21/2012 Premier Martial Arts/Grand River CrossFit 02-21-2012 5 rounds for time of:
8x Sumo deadlift high pull 75lbs/55lbs
10x Push-press 75lbs/55lbs
12x Sit-ups

Skill Development
Overhead Squat
3x8 dowel or light weight		 7m 09s
Performed as RX
Nyree Segui 02/16/2012 Premier Martial Arts/Grand River CrossFit 02-16-2012 For Time:

30 Calorie Row
30 Walking Lunges 45lbs/35lbs
30 Box Jumps 24"/20"
30 Toes to Bar
30 Sit-ups
30 DB Swings 50lbs/35lbs
30 Calorie Row

Scale as needed.		 14m 11s
Performed as RX
Nyree Segui 02/15/2012 Premier Martial Arts/Grand River CrossFit 02-15-2012 Power Clean

5-5-5-5-5

Post heaviest load.		 82 lbs
Performed as RX
Nyree Segui 02/14/2012 Premier Martial Arts/Grand River CrossFit 02-14-2012 5 Rounds for Time of:

10 Front Squats 95lbs/65lbs
10 Box Jumps 24"/20"
10 Sit-ups

Scale as needed.		 7m 00s
Performed as RX
Nyree Segui 02/13/2012 Premier Martial Arts/Grand River CrossFit 02-13-2012 4 Rounds for Time of:

400m Run

21 Push-ups

Scale as needed.		 11m 33s
Performed as RX
Nyree Segui 02/10/2012 None Erin Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups		 24m 34s
Performed as RX
Nyree Segui 02/08/2012 Premier Martial Arts/Grand River CrossFit Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Scale as needed.		 5 rounds 20 reps
Performed as RX
Nyree Segui 02/07/2012 Premier Martial Arts/Grand River CrossFit 02-07-2012 10 Rounds for Time of:

8 Push-ups

10 Double-unders

Scale as needed.		 4m 59s
Performed as RX
Nyree Segui 02/06/2012 Premier Martial Arts/Grand River CrossFit 02-06-2012 3 Rounds for Time of:

15 DB Swings 50lbs/35lbs

30 Sit-ups

Scale as needed.		 4m 53s
Performed as RX
Nyree Segui 02/04/2012 None The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 32m 42s
Workout Scaled
Nyree Segui 02/01/2012 Premier Martial Arts/Grand River CrossFit 02-01-2012 For Time:
50 Back Squats 75lbs/50lbs
5 Rope Climbs
40 Back Squats
4 Rope Climbs
30 Back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 Back Squats
1 Rope Climb

Scale as needed.


 12m 30s
Performed as RX
Nyree Segui 01/31/2012 Premier Martial Arts/Grand River CrossFit 01-31-2012 7 Rounds for Time:

10 Deadlifts @ 135/95
20 Double Unders

Scale as needed.		 5m 48s
Performed as RX
Nyree Segui 01/30/2012 Premier Martial Arts/Grand River CrossFit 01-30-2012 5 Rounds for Time:

12 Wall Balls 20lbs/15lbs
12 Toes to Bar

Scale as needed.		 8m 42s
Performed as RX
Nyree Segui 01/28/2012 Premier Martial Arts/Grand River CrossFit 01-28-2012 Run 4x400m, 2min break between
or
Row 4x500m, 2min break between

Post fastest interval. Scale as needed.
 1m 29s
Performed as RX
Nyree Segui 01/27/2012 Premier Martial Arts/Grand River CrossFit 01-27-2012 15min AMRAP of:
1 Rope Climb
10 HSPU's
20 Alternating Pistol Squats

Scale as needed.		 10 rounds 0 reps
Performed as RX
Nyree Segui 01/25/2012 Premier Martial Arts/Grand River CrossFit 01-25-2012 5 rounds for time of:

45lbs/35lbs Overhead Walking Lunge 50ft.
21 Burpees		 14m 15s
Performed as RX
Nyree Segui 01/24/2012 Premier Martial Arts/Grand River CrossFit 01-24-2012 For Time:

30 Clean and Jerks 95lbs/65lbs

Scale as needed.
 3m 10s
Performed as RX
Nyree Segui 01/23/2012 Premier Martial Arts/Grand River CrossFit 01-23-2012 5 rounds for time of:

500m Row
50 Squats
30 Back Extensions

Scale as needed.		 25m 46s
Performed as RX
Nyree Segui 01/20/2012 Premier Martial Arts/Grand River CrossFit 01-20-2012 Deadlift
3-3-3-3-3-3-3

Post heaviest set.
Scale as needed.
 190 lbs
Performed as RX
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