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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 12/17/2011 Premier Martial Arts/Grand River CrossFit CrossFit Games Regional WOD#1 1Km Run
30 Handstand Push-ups
1000m Row		 11m 32s
Performed as RX
Nyree Segui 12/20/2011 Premier Martial Arts/Grand River CrossFit 12-20-2011 Deadlift

5-5-5-5-5

Post heaviest load.		 170 lbs
Performed as RX
Nyree Segui 12/21/2011 Premier Martial Arts/Grand River CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 24s
Performed as RX
Nyree Segui 12/28/2011 Premier Martial Arts/Grand River CrossFit 12-28-2011 10min AMRAP of:
5 Hang Power Cleans 95lbs/65lbs
250m Row

Scale as needed.		 5 rounds 5 reps
Performed as RX
Nyree Segui 12/29/2011 Premier Martial Arts/Grand River CrossFit Ben's Happy New Year's WOD For Time:
25 Burpees
50 Knees to Elbows
75 Wall Balls
100 Double Unders

Scale as needed.		 13m 42s
Performed as RX
Nyree Segui 01/02/2012 Premier Martial Arts/Grand River CrossFit 01-02-2012 5 Rounds for Time of:
5 Burpee Box Jumps 24"/20"
5 Sumo Deadlifts 75lbs/55lbs
5 Thrusters 75lbs/55lbs		 6m 04s
Performed as RX
Nyree Segui 01/03/2012 Premier Martial Arts/Grand River CrossFit 01-03-2012 4 Rounds for Time of:
6 Ground to Overhead (choose weight)
12 V-UPs
 3m 37s
Performed as RX
Nyree Segui 01/04/2012 Premier Martial Arts/Grand River CrossFit 01-04-2012 Front Squat
5-5-5-5-5		 110 lbs
Performed as RX
Nyree Segui 01/05/2012 Premier Martial Arts/Grand River CrossFit 01-05-2012 20min AMRAP of:
15 Wall Balls 20/15lbs
30 DB Swings 50/35lbs
45 Double Unders
 5 rounds 45 reps
Performed as RX
Nyree Segui 01/07/2012 Premier Martial Arts/Grand River CrossFit 01-07-2012 Deadlift
5-5-5-5-5		 175 lbs
Performed as RX
Nyree Segui 01/09/2012 Premier Martial Arts/Grand River CrossFit 01-09-2012 5 Rounds for Time of:
5 Back Squats @ 150lbs/95lbs
5 Clapping Push-ups

Scale as needed.		 2m 38s
Performed as RX
Nyree Segui 01/10/2012 Premier Martial Arts/Grand River CrossFit 01-10-2012 5 Rounds for Time of:
8 Hang Power Cleans 95lbs/65lbs
12 Sand Bag Step ups 40lbs/30lbs, 20" box

Scale as needed.
 6m 36s
Performed as RX
Nyree Segui 01/11/2012 Premier Martial Arts/Grand River CrossFit 01-11-2012 12min AMRAP of:
12 DB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Knees to Elbows

Scale as needed.
 8 rounds 0 reps
Performed as RX
Nyree Segui 01/12/2012 Premier Martial Arts/Grand River CrossFit 01-12-2012 3 Rounds for Time of:
20 Deadlifts @ 80% of Body Weight
20 Box Jumps 24"/20"

Scale as needed		 6m 04s
Performed as RX
Nyree Segui 01/16/2012 Premier Martial Arts/Grand River CrossFit 01-16-2012 Split Jerk
3-3-3-3-3-3-3

Post Heaviest Load.
 75 lbs
Performed as RX
Nyree Segui 01/17/2012 Premier Martial Arts/Grand River CrossFit 01-17-2012 20min AMRAP of:
5 C2B Pull-ups
10 Ring Dips
15 Overhead Squat (Choose Weight)

Scale as needed. 		9 rounds 0 reps
Workout Scaled
Nyree Segui 01/18/2012 Premier Martial Arts/Grand River CrossFit 01-18-2012 21-18-15-12-9 reps of:
Power Snatch (choose weight)
Wall Balls 20lbs/15lbs
K2E's

Scale as needed.		 17m 57s
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
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 01/24/2012 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 01/25/2012 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 01/27/2012 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 01/28/2012 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 01/30/2012 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 01/31/2012 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
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