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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 11/25/2019 Premier Martial Arts/Grand River CrossFit 11/25/2019 10min AMRAP:
8 Hang Power Cleans 105/75
8 Box overs 24/20"
8 Push Jerks 105/75lbs

Post rounds & reps!

 5 rounds 6 reps
Performed as RX
Nyree Segui 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 7m 12s
Performed as RX
Nyree Segui 11/18/2019 Premier Martial Arts/Grand River CrossFit 11/18/2019 Ascending Ladder in 8min
2 Wall Balls 20/14lbs
2 KB Swings 50/35lbs
2 Sit-ups

Add 2 reps each round. Post total reps added together.
Scale as needed.		 138 reps
Performed as RX
Nyree Segui 11/15/2019 Premier Martial Arts/Grand River CrossFit 11/15/2019 5 rounds for time
10 Walking lunge steps -Front rack position 75/55lbs
30 Double unders

Post time!
Scale as needed.
 4m 59s
Performed as RX
Nyree Segui 11/13/2019 Premier Martial Arts/Grand River CrossFit 11/13/2019 10min AMRAP:
3 Push Press 115/75lbs
5 Box Jumps
7 Push Ups

Post rounds & reps!
Scale as needed.
 9 rounds 5 reps
Performed as RX
Nyree Segui 11/08/2019 Premier Martial Arts/Grand River CrossFit 11/08/2019 10min AMRAP:
5 pull-ups
10 Burpees
15 Double unders

Post rounds and reps!
Scale as needed.
 6 rounds 15 reps
Performed as RX
Nyree Segui 11/06/2019 Premier Martial Arts/Grand River CrossFit 11/06/2019 10min AMRAP:
10 Wall balls 20/14lbs
8 DB Snatch 50/35lbs
6 Toes to bar

Post rounds & reps!
Scale as needed.
 5 rounds 4 reps
Performed as RX
Nyree Segui 11/04/2019 Premier Martial Arts/Grand River CrossFit 11/04/2019 For Time:
21 Push ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20"
21 V-sits

Post time!
Scale as needed.

 3m 50s
Performed as RX
Nyree Segui 11/02/2019 Premier Martial Arts/Grand River CrossFit 11/02/2019 Cindy's Douchbag Cousin
20min AMRAP:
7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!
Compare to Nov 8, 2014
Scale as needed.		 12 rounds 3 reps
Performed as RX
Nyree Segui 10/30/2019 Premier Martial Arts/Grand River CrossFit 10/30/2019 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
DB Squats 40/25lbs

Post time!
Scale as needed.

 3m 10s
Performed as RX
Nyree Segui 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlifts 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 7 rounds 14 reps
Performed as RX
Nyree Segui 10/26/2019 Premier Martial Arts/Grand River CrossFit 10/26/2019 3 rounds for time of:
15 hang power snatches 75/45lbs
50 squats for time
Plank for time equal to squat time

Post time!
Scale as needed.
 9m 49s
Performed as RX
Nyree Segui 10/25/2019 Premier Martial Arts/Grand River CrossFit 10/25/2019 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar

Post time!
 10m 20s
Performed as RX
Nyree Segui 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 10 rounds 0 reps
Performed as RX
Nyree Segui 10/16/2019 Premier Martial Arts/Grand River CrossFit 10/16/2019 Tummy Time
15-12-9-12-15:
Toes to Bar
Deadlifts 185/135lbs

Post time!
 10m 27s
Performed as RX
Nyree Segui 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/09/2019 5 rounds for time
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders

Post time!
Scale as needed.		 7m 51s
Performed as RX
Nyree Segui 10/07/2019 Premier Martial Arts/Grand River CrossFit 10/07/2019 7min AMRAP
3 Power Cleans 115/85lbs
6 Renegade Rows 35/20lbs
9 Ab mat sit-ups

Post rounds & reps!
Scale as needed
 8 rounds 1 reps
Performed as RX
Nyree Segui 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/30/2019 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 10m 21s
Performed as RX
Nyree Segui 09/28/2019 Premier Martial Arts/Grand River CrossFit 09/28/2019 Prize WOD
Frank the Tank Part 1 (On the 0:00)
AMRAP 5min:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts 155/115lbs
12 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 2 (On the 10:00)
AMRAP 5min:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts 185/135lbs
9 Barbell Facing Burpees

Rest 5 Minutes

Frank the Tank Part 3 (On the 20:00)
AMRAP 5min:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts 225/155lbs
6 Barbell Facing Burpees

Post total reps!
Scale as needed.
 221 reps
Performed as RX
Nyree Segui 09/25/2019 Premier Martial Arts/Grand River CrossFit 09/25/2019 3 rounds for time:
21 DB Push Presses 35/20lbs
14 V-sits
7 Burpees

Post time!
Scale as needed.		 5m 58s
Performed as RX
Nyree Segui 09/24/2019 Premier Martial Arts/Grand River CrossFit 09/24/2019 Power Clean
5-5-3-3-1
10 reps @ 60% of 1 Rep using Hang power clean.

Post heaviest load.

 110 lbs
Performed as RX
Nyree Segui 09/23/2019 Premier Martial Arts/Grand River CrossFit 09/23/2019 Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor

Post rounds and reps!
Scale as needed
Compare to 9/26/2018
 8 rounds 10 reps
Performed as RX
Nyree Segui 09/20/2019 Premier Martial Arts/Grand River CrossFit 09/20/2019 3 Rounds:
400 Meter Run/Row
20 Dumbell Hang Clean & Jerks 35/20lbs
5 Toes to bar

Post time!
Scale as needed.
 10m 59s
Performed as RX
Nyree Segui 09/18/2019 Premier Martial Arts/Grand River CrossFit 09/18/2019 3 rounds for time of:
25 squats
7 Pull-ups
10 hang power cleans 95/65lbs

Post time!
Scale as needed.
 4m 20s
Performed as RX
Nyree Segui 09/16/2019 Premier Martial Arts/Grand River CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 7m 08s
Performed as RX
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