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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 02/14/2020 Premier Martial Arts/Grand River CrossFit 02/14/2020 5 rounds for time:
6 DB Clean & Jerk 40/25lbs
250m Row

Post Time.
Scale as needed.
 9m 51s
Performed as RX
Nyree Segui 02/12/2020 Premier Martial Arts/Grand River CrossFit 02/12/2020 10-8-6-4-2 reps of:
Hang Power Clean 95/65lbs
Push-ups

Post time!
Scale as needed.
 1m 56s
Performed as RX
Nyree Segui 02/08/2020 Premier Martial Arts/Grand River CrossFit 02/08/2020 Rack City
For time:
10 Power Cleans 115/85lbs
50 Air Squats
10 Front Squats 115/85lbs
50 Air Squats
10 Push Jerks 115/85lbs
50 Air Squats

Post time!
Scale as needed.
 5m 21s
Performed as RX
Nyree Segui 02/05/2020 Premier Martial Arts/Grand River CrossFit 02/05/2020 5 rounds for Time:
10 Kettlebell Swings 50/35lbs
20 Push-ups
30 Double Unders

Post time
Scale as needed.		 7m 59s
Performed as RX
Nyree Segui 02/03/2020 Premier Martial Arts/Grand River CrossFit 02/03/2020 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!
Scale as needed.		 10 rounds 15 reps
Performed as RX
Nyree Segui 02/01/2020 Premier Martial Arts/Grand River CrossFit 02/01/2020 30min AMRAP:
500m Row
3 rounds of Strict Cindy

1 round of strict Cindy = 5 strict pull-ups, 10 push-ups, and 15 air squats

Post total rounds and reps!
Scale as needed.
 3 rounds 35 reps
Performed as RX
Nyree Segui 01/29/2020 Premier Martial Arts/Grand River CrossFit 01/29/2020 8min Timecap
1 Power Clean 135/95lbs
1 Burpee

Add 1 rep per round.
Post total reps!
Scale as needed.		 77 reps
Performed as RX
Nyree Segui 01/28/2020 Premier Martial Arts/Grand River CrossFit 01/28/2020 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 95 lbs
Performed as RX
Nyree Segui 01/27/2020 Premier Martial Arts/Grand River CrossFit 01/27/2020 15min AMRAP of:
3 Toes to bar
5 Wall Balls 20/14lbs
7 Sit-ups

Post rounds and reps!
Scale as needed.		 15 rounds 6 reps
Performed as RX
Nyree Segui 01/24/2020 Premier Martial Arts/Grand River CrossFit 01/24/2020 8min AMRAP:
6 Hang Power Cleans 95/65lbs
8 Push-ups
10 Walking lunges

Post rounds & reps!
Scale as needed.
 9 rounds 4 reps
Performed as RX
Nyree Segui 01/22/2020 Premier Martial Arts/Grand River CrossFit 01/22/2020 10min AMRAP of:
4 SA DB Push-press 50/35lbs
6 Toes to bar

Post rounds & reps!
Scale as needed.
 11 rounds 1 reps
Performed as RX
Nyree Segui 01/20/2020 Premier Martial Arts/Grand River CrossFit 01/20/2020 5 rounds for time of:
5 Power Snatch 75/45lbs
10 Sit-ups
5 Sumo-Deadlift Highpulls 75/45lbs

Post time!
Scale as needed.

 4m 01s
Performed as RX
Nyree Segui 01/13/2020 Premier Martial Arts/Grand River CrossFit 01/13/2020 12min AMRAP
5 Hang Cleans 95/65lbs
7 Box Jumps 24/20
9 Sit-ups

Post rounds and reps!
Scale as needed.		 10 rounds 6 reps
Performed as RX
Nyree Segui 01/11/2020 Premier Martial Arts/Grand River CrossFit 01/11/2020 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders

Post time!
Scale as needed
Compare to Jan 9, 2019
 10m 35s
Performed as RX
Nyree Segui 01/08/2020 Premier Martial Arts/Grand River CrossFit 01/08/2020 21-15-9 reps of:
DB Thrusters 35/20lbs
Box Jumps 24/20

Post time!
Scale as needed!		 5m 45s
Performed as RX
Nyree Segui 01/06/2020 Premier Martial Arts/Grand River CrossFit 01/06/2020 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
Scale as needed.		 7 rounds 3 reps
Performed as RX
Nyree Segui 12/30/2019 Premier Martial Arts/Grand River CrossFit 12/30/2019 10min AMRAP
5 Overhead Squats 65/45lbs
30 Double Unders
5 Power Snatch 65/45lbs
30 Double Unders

Post rounds & reps!
Scale as needed.		 6 rounds 26 reps
Performed as RX
Nyree Segui 12/27/2019 Premier Martial Arts/Grand River CrossFit 12/27/2019 For Time:
5 rounds of:
8 KB Swings 50/35
10 Push-ups
12 Air Squats

Post time!
Scale as needed.		 4m 31s
Performed as RX
Nyree Segui 12/23/2019 Premier Martial Arts/Grand River CrossFit 12/23/2019 EMOM for 15min
1st minute - 30 double unders
2nd minute - 15 kettlebell swings
3rd minute - 5 burpees

Post Rounds. Perfect score is 15!
 15 rounds 0 reps
Performed as RX
Nyree Segui 12/16/2019 Premier Martial Arts/Grand River CrossFit 12/16/2019 3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. DB Step-Ups 20"/16 35/20lbs
30 sec between each exercise.

Post total reps added together.
Scale as needed.
 312 reps
Performed as RX
Nyree Segui 12/11/2019 Premier Martial Arts/Grand River CrossFit 12/11/2019 Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

Post time! Put weight used in notes.
Scale as needed.
 4m 59s
Performed as RX
Nyree Segui 12/09/2019 Premier Martial Arts/Grand River CrossFit 12/09/2019 4 rounds for Time
6 SA DB Thrusters 50/35lbs
10 Mountain Climbers
10 Sit-ups

Post time!
Scale as needed.		 3m 46s
Performed as RX
Nyree Segui 12/06/2019 Premier Martial Arts/Grand River CrossFit 12/06/2019 5 rounds
20 Sit-ups
5 Push Jerk 115/75lbs

Post time!
Scale as needed.
 6m 49s
Performed as RX
Nyree Segui 12/02/2019 Premier Martial Arts/Grand River CrossFit 12/02/2019 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed
Compare to Dec. 5, 2018
 92 reps
Performed as RX
Nyree Segui 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 281 reps
Performed as RX
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