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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 05/15/2019 Premier Martial Arts/Grand River CrossFit 05/15/2019 Tabata Bottom to Bottom Squats
8x20sec on/10sec of Squats followed by:
1 mile Run or Row 1600m.

Post total time
 11m 59s
Performed as RX
Nyree Segui 05/13/2019 Premier Martial Arts/Grand River CrossFit 05/13/2019 5 Rounds:
30 Double Unders
5 Power Cleans (115/85lbs)
7 Push-ups

Post time!
 4m 44s
Performed as RX
Nyree Segui 05/10/2019 Premier Martial Arts/Grand River CrossFit 05/10/2019 3 Rounds:
1:00 Max Burpee Box Jumps (24/20)
1:00 Power Cleans 115/85lbs
1:00 V-sits
1:00 Rest

Post total reps!
Scale as needed.
 120 reps
Performed as RX
Nyree Segui 05/08/2019 Premier Martial Arts/Grand River CrossFit 05/08/2019 10min AMRAP:
5 DB deadlifts 50/35
5 Handstand push-ups
5 DB Front squats 50/35

Post rounds & reps!
Scale as needed.
 10 rounds 5 reps
Performed as RX
Nyree Segui 05/07/2019 Premier Martial Arts/Grand River CrossFit 05/07/2019 Sumo-Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 165 lbs
Performed as RX
Nyree Segui 05/06/2019 Premier Martial Arts/Grand River CrossFit 05/06/2019 Shut Down
On the 4:00 x 4 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Post total rounds. 4 is a perfect score.
Scale as needed.		 4 rounds 0 reps
Performed as RX
Nyree Segui 05/06/2019 Premier Martial Arts/Grand River CrossFit 05/06/2019 Shut Down
On the 4:00 x 4 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Post total rounds. 4 is a perfect score.
Scale as needed.		 4 rounds 0 reps
Performed as RX
Nyree Segui 05/03/2019 Premier Martial Arts/Grand River CrossFit 05/03/2019 3 rounds for time of:
500-m row
100 double-unders
20 thrusters 65/45lbs

Post time!
Scale as needed.		 16m 15s
Performed as RX
Nyree Segui 05/01/2019 Premier Martial Arts/Grand River CrossFit 05/01/2019 4 Rounds for time of:
3 Clean and Jerk 115/85lbs
6 Toes to Bar
9 Push ups

Post time!
 4m 00s
Performed as RX
Nyree Segui 04/29/2019 Premier Martial Arts/Grand River CrossFit 04/29/2019 6 rounds for time
5 Hang power cleans 95/65lbs
5 V-sits
5 Box Jumps 24"/20"

Post time!
Scale as needed.		 5m 56s
Performed as RX
Nyree Segui 04/24/2019 Premier Martial Arts/Grand River CrossFit 04/242019 4 rounds for time:
3 Deadlifts 225/155lbs
5 Toes to bar
7 Burpees

Post time!
Scale as needed.
 3m 35s
Performed as RX
Nyree Segui 04/23/2019 Premier Martial Arts/Grand River CrossFit 04/23/2019 Thrusters
3-3-3-3-3-3-3

Post heaviest load!
 90 lbs
Performed as RX
Nyree Segui 04/22/2019 Premier Martial Arts/Grand River CrossFit 04/22/2019 For time:
10 Handstand push-ups
20 Box jumps 24/20
30 Pull-ups
30 Push-ups
20 Double unders
10 Knees to elbows

Post time!
Scale as needed.
 6m 38s
Performed as RX
Nyree Segui 04/18/2019 Premier Martial Arts/Grand River CrossFit 04/18/2019 4 Rounds for Time
10 Barbell-Facing Burpees
8 Deadlifts 115/85lbs
6 Power Cleans 115/85lbs

Post time!
Scale as needed.
 7m 18s
Performed as RX
Nyree Segui 04/17/2019 Premier Martial Arts/Grand River CrossFit 04/17/2019 3 Rounds:
10 Front Squats 95/65lbs
15 Pull-ups
20 Double-Unders

Post time!
Scale as needed.		 6m 52s
Performed as RX
Nyree Segui 04/16/2019 Premier Martial Arts/Grand River CrossFit 04/16/2019 Hang Power Clean
10-10-5-5-4-3-2-1
5 Push-ups between each set.

Post heaviest load!
 100 lbs
Performed as RX
Nyree Segui 04/15/2019 Premier Martial Arts/Grand River CrossFit 04/15/2019 4 rounds for time:
5 Toes to Bar
10 Box Jumps
15 Wall-balls 20/15

Post time!
Scale as needed.		 8m 35s
Performed as RX
Nyree Segui 04/10/2019 Premier Martial Arts/Grand River CrossFit 04/10/2019 12min AMRAP:
5 Burpees
6 SA DB Snatch 50/35
7 Goblet Squats 50/35lbs

Post rounds & reps!
 9 rounds 11 reps
Performed as RX
Nyree Segui 04/09/2019 Premier Martial Arts/Grand River CrossFit 04/09/2019 Deadlift

10-10-5-5-4-3-2-1

After each set do 15 abmat sit-ups

Post heaviest load!
 205 lbs
Performed as RX
Nyree Segui 04/08/2019 Premier Martial Arts/Grand River CrossFit 04/08/2019 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Push-ups

Post Time!
 6m 11s
Performed as RX
Nyree Segui 04/05/2019 Premier Martial Arts/Grand River CrossFit 04/05/2019 EMOM 10min
3 Power Cleans 135/95lbs
8 V-Sits

Perfect Score is 10 rounds!

 10 rounds 0 reps
Performed as RX
Nyree Segui 04/03/2019 Premier Martial Arts/Grand River CrossFit 04/03/2019 5 rounds for time of:
5 Deadlifts 225/155lbs
10 Push-ups

Post time!
Scale as needed.
 3m 00s
Performed as RX
Nyree Segui 04/01/2019 Premier Martial Arts/Grand River CrossFit 04/01/2019 12min AMRAP:
4 Burpees over DB
4 Single Arm Clean & Jerk (alt) 50/35lbs
4 Knees to Elbows

Post rounds & reps!
Scale as needed.
 8 rounds 6 reps
Performed as RX
Nyree Segui 03/30/2019 Premier Martial Arts/Grand River CrossFit 03/30/2019 Funny Bone
10min AMRAP:
9 Kettlebell Swings 50/35lbs
7 Box Jumps 24/20
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 7 rounds 10 reps
Performed as RX
Nyree Segui 03/27/2019 Premier Martial Arts/Grand River CrossFit 03/27/2019 21-15-9 reps of:
SA DB Snatch 50/35lbs
Offset walking lunges 50/35lbs


Post time!
Scale as needed.
 6m 11s
Performed as RX
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