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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 09/14/2019 Premier Martial Arts/Grand River CrossFit 09/14/2019 For time:
1 mile run/row
Then 10 rounds of:
7 Thrusters 75/45lbs
7 Pull-ups
7 Burpees

Post time!
Scale as needed.
 28m 06s
Performed as RX
Nyree Segui 09/09/2019 Premier Martial Arts/Grand River CrossFit 09/09/2019 AMRAP 7min:
Wallballs (20/14)
On the Minute: 5 Deadlifts (185/135)

Post total wall ball reps.
Scale as needed.
 67 reps
Performed as RX
Nyree Segui 09/07/2019 Premier Martial Arts/Grand River CrossFit 09/07/2019 3 Rounds
21/15 Calorie Row
75 Double Unders
Directly Into
3 Rounds:
10 Dumbbell Snatches (50/35)
6 Lateral Dumbbell Burpees

Post time!
Scale as needed.
 6m 25s
Performed as RX
Nyree Segui 09/06/2019 Premier Martial Arts/Grand River CrossFit 09/06/2019 7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
 12m 13s
Performed as RX
Nyree Segui 08/28/2019 Premier Martial Arts/Grand River CrossFit 08/28/2019 4 Rounds for time:
12 KB Swings 50/35lbs
9 Barbell-Facing Burpees
6 Power Snatches 75/45lbs

Post time!
Scale as needed.		 7m 35s
Performed as RX
Nyree Segui 08/21/2019 Premier Martial Arts/Grand River CrossFit 08/21/2019 3 Rounds:
75 Double-Unders
50 Air Squats
21/18 Calorie Row

Post time!
Scale as needed.		 11m 44s
Performed as RX
Nyree Segui 08/09/2019 Premier Martial Arts/Grand River CrossFit 08/09/2019 3 Rounds:
15 Power Cleans 95/65lbs
20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50 Air Squats

Post time!
Scale as needed.		 11m 52s
Performed as RX
Nyree Segui 08/02/2019 Premier Martial Arts/Grand River CrossFit 08/02/2019 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total reps!
Scale as needed.
 315 reps
Performed as RX
Nyree Segui 07/29/2019 Premier Martial Arts/Grand River CrossFit 07/29/2019 3 rounds for time of:
21 power cleans 95/65lbs
Run 400 m
Plank hold for time equal to run time

Post time!
Scale as needed.		 16m 54s
Performed as RX
Nyree Segui 07/22/2019 Premier Martial Arts/Grand River CrossFit 07/22/2019 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/135lbs

Post time!
Scale as needed.
 4m 26s
Performed as RX
Nyree Segui 07/13/2019 Premier Martial Arts/Grand River CrossFit 07/13/2019 Bel Air
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ 35/20lbs
40 Double-Unders
20/15 Calorie Row

Post rounds & reps!
 3 rounds 60 reps
Performed as RX
Nyree Segui 07/12/2019 Premier Martial Arts/Grand River CrossFit 07/12/2019 Tabata thruster 65/45
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

Post total reps!
Scale as needed.		 49 reps
Performed as RX
Nyree Segui 07/10/2019 Premier Martial Arts/Grand River CrossFit 07/10/2019 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.
 10 rounds 0 reps
Performed as RX
Nyree Segui 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 9 rounds 4 reps
Performed as RX
Nyree Segui 06/19/2019 Premier Martial Arts/Grand River CrossFit 06/19/2019 5 Rounds for Time of:
6 Thrusters 95/65lbs
200m Sprint

Post Time!
Scale as needed!
 8m 08s
Performed as RX
Nyree Segui 06/12/2019 Premier Martial Arts/Grand River CrossFit 06/12/2019 10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups

Post rounds & reps!
Scale as needed.
 7 rounds 11 reps
Performed as RX
Nyree Segui 06/11/2019 Premier Martial Arts/Grand River CrossFit 06/11/2019 Front Squat
3-3-3-3-3-3-3

Post heaviest load!
 125 lbs
Performed as RX
Nyree Segui 06/10/2019 Premier Martial Arts/Grand River CrossFit 06/10/2019 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
 5m 56s
Performed as RX
Nyree Segui 06/07/2019 Premier Martial Arts/Grand River CrossFit 06/072019 Lead Foot Part 1
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 2min

Lead Foot Part 2
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Rest 2min

Lead Foot Part 3
AMRAP 4
9 Calorie Row, 9 Burpees, 9 Power Cleans 115/85lbs

Post total reps!
Scale as needed.
 145 reps
Performed as RX
Nyree Segui 06/04/2019 Premier Martial Arts/Grand River CrossFit 06/04/2019 Split Jerk
5-5-3-3-1-1

Post heaviest load!
 95 lbs
Performed as RX
Nyree Segui 06/03/2019 Premier Martial Arts/Grand River CrossFit 06/03/2019 4 rounds for time:
400m Run/Row
2 rounds of Strict Cindy*

Post time!
*5 strict pull-ups, 10 push-ups, 15 squats

Scale as needed.
 17m 27s
Performed as RX
Nyree Segui 05/29/2019 Premier Martial Arts/Grand River CrossFit 05/29/2019 2x 6min AMRAP - 2min Rest between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
Compare to May 23, 2017
 189 reps
Performed as RX
Nyree Segui 05/27/2019 Premier Martial Arts/Grand River CrossFit 05/27/2019 For Time:
20 Curtis Press 95/65lbs
1 Curtis Press= 1 Hang clean +
Right leg lunge + Left Leg Lunge + Push Press

Post time!
Scale as needed.
 4m 40s
Performed as RX
Nyree Segui 05/25/2019 Premier Martial Arts/Grand River CrossFit 05/25/2019 For Time:
400 Meter Run/Row
26 Hand Release Push-ups
400 Meter Run/Row
26 Kettlebell Swings (50/35)
400 Meter Run/Row
26 Sit-ups
400 Meter Run/Row
26 Deadlifts (95/65)
400 Meter Run/Row
26 Air Squats
400 Meter Run/Row
26 Box Jumps (24/20)

Post time!
Compare to May 23, 2018
Scale as needed.		 18m 29s
Performed as RX
Nyree Segui 05/17/2019 Premier Martial Arts/Grand River CrossFit 05/17/2019 Waterproof
21 15 9
Row Calories
Front Squats (95/65)

15 12 9
Toes to Bar
Hang Squat Cleans (95/65)

12 9 6
Barbell Facing Burpees
Thrusters (95/65)

Post time!
Scale as needed.		 20m 49s
Performed as RX
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