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Athlete Date Location Workout Name DescriptionSort Results
Nyree Segui 04/22/2015 Premier Martial Arts/Grand River CrossFit 04/22/2015 10 rounds of:
7 Burpees
7 Knees to elbows

Post time!
LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd 		11m 40s
Performed as RX
Nyree Segui 03/28/2013 Premier Martial Arts/Grand River CrossFit 03-28-2013 10min AMRAP of:
5 Push Press @70% of Strict Press 1RM
10 Sit-ups

LVL1M: 7min, light weight, Push-ups
LVL1: light weight
LVL2: RX'd
LVL3: RX'd + 75% of 1RM		 17 rounds 3 reps
Performed as RX
Nyree Segui 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 13 rounds 3 reps
Performed as RX
Nyree Segui 10/23/2013 Premier Martial Arts/Grand River CrossFit 10/23/2013 20min Time Cap
1 Squat Clean 95/65lbs
5 Burpees

Add one Squat Clean each round
until failure.
Post rounds and reps.

LVL1M: 10min cap, Power clean, light weight
LVL1: 15min cap, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 14 rounds 0 reps
Performed as RX
Nyree Segui 04/16/2013 Premier Martial Arts/Grand River CrossFit 04-16-2013 3km Running Time Trial

LVL1M: 1km
LVL1: 2km
LVL2: RX'd
LVL3: Sub 20min		 14m 54s
Performed as RX
Nyree Segui 06/26/2013 Premier Martial Arts/Grand River CrossFit 06-26-2013 4 rounds for time
50 Double Unders
10 Pull-ups

LVL1M: 2 rounds, single skips, mod. Pull-ups
LVL1: 3 rounds, double skips, mod. Pull-ups
LVL2: Triple skips, mod. Pull-ups
LVL3: RX'd		 4m 49s
Performed as RX
Nyree Segui 05/11/2013 Premier Martial Arts/Grand River CrossFit 05-11-2013 4 Rounds for Time:
30 Double Unders
20 Wall Balls 20/15lbs
10 Deadlifts @ body weight

LVL1M: 2 rounds, single skips, red target/yellow target, light weight
LVL1: 3 rounds, double skips, red target/yellow target, 75% body weight
LVL2: triple skips
LVL3: RX'd		 8m 38s
Performed as RX
Nyree Segui 04/05/2013 Premier Martial Arts/Grand River CrossFit 04/05/2013 4x2min on/2min off Rowing

All levels.

Post total distance.
 1,751 m
Performed as RX
Nyree Segui 05/17/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 13-17, 2013 Buy in: 100 Double Unders
3 rounds of:
10 Push-ups
10 Sit-ups
10 Squats
Cash out: 20 deadlifts @ 70% of 1RM

LVL1M: Single skips, 2 rounds, light weight
LVL1: Double skips, 60% of 1RM
LVL2: Triple skips
LVL3: RX'd		 4m 05s
Performed as RX
Nyree Segui 03/22/2013 Premier Martial Arts/Grand River CrossFit 03-22-2013 Buy In: 1000m Row
Followed By:
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Cash Out: 100 Double Unders
For Time:

LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd		 11m 20s
Performed as RX
Nyree Segui 09/09/2013 Premier Martial Arts/Grand River CrossFit 09/09/2013 Buy In: 400m Run
12-10-8-6-4-2 reps of:
Pull-ups
Burpees
Sit-ups
Cash Out: 30 Double Unders

Post Time:
LVL1M: 200m, 8-2 reps, Mod. Pull-ups, single skips
LVL1: Mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 8m 26s
Performed as RX
Nyree Segui 02/15/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb. 11-16, 2013 Buy in: Max Rep Pull-ups
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max Rep Double Unders
Score is total of Pull-ups and Double Unders added together

LVL1M: Asst. Pull-ups, light weight,
LVL1: Asst. Pull-ups, 60% Bodyweight,
LVL2: Asst. Pull-ups,
LVL3: RX'd		 76 reps
Performed as RX
Nyree Segui 10/05/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Card Workout-For Time
Clubs=Mountain Climbers ( rep per leg)
Diamonds=Kettlebell Swings 50/35lbs
Spades=Alternating lunges
Hearts=Mason Twist ( rep per side)8lb ball
Joker=10 burpees

LVL1M: half deck, light weight swings, body weight mason twist
LVL1: Deck, 40/25lbs
LVL2: RX'd
LVL3: RX'd + 15lbs ball		 14m 10s
Performed as RX
Nyree Segui 05/28/2013 Premier Martial Arts/Grand River CrossFit 05-28-2013 Diane
21-15-9 reps of:
Deadlift 225/155lbs
Handstand Push-ups

LVL1M: Light deadlift, push-ups
LVL1: 135/95lbs, Pike Push-ups
LVL2: Modified Handstand push-ups
LVL3: RX'd		 4m 30s
Performed as RX
Nyree Segui 06/15/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 10-15, 2013 For Time:
400m Run
10 Box Jumps 24/20
10 Deadlifts 185/115lbs
200m Run
10 Box Jumps
10 Deadlifts
400m Run

LVL1M: 200m, 1st half, step ups 20/16, light weight, 200m
LVL1: box jumps 20/16, 135/85lbs
LVL2: RX'd
LVL3: RX'd + 28/24		 6m 47s
Performed as RX
Nyree Segui 10/15/2013 Premier Martial Arts/Grand River CrossFit 10/15/2013 For Time:
Buy In: 20 calorie row
30 Wall Balls 20/15lbs
20 Toes to Bar
30 Box Jumps 24/20
20 Sumo-deadlift Highpull 75/55lbs
30 Burpees
20 Shoulder to Overhead 75/55lbs
Cash Out: 20 calorie row

LVL1M: 15,10 reps, light weight, 10 calorie row
LVL1: Light weight
LVL2: RX'd
LVL3: 28/24		 13m 57s
Performed as RX
Nyree Segui 12/10/2012 Premier Martial Arts/Grand River CrossFit 12-10-2012 For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

LVL1: 50-25 squats, 2-1 modified climbs
LVL1: 75-50-25 squats, 3-2-1 modified climbs
LVL2: Modified climbs
LVL3: RX'd

Strength Development
Shoulder Press
5-5-5-5-5		 10m 28s
Performed as RX
Nyree Segui 04/22/2013 Premier Martial Arts/Grand River CrossFit 04-22-2013 Running:
2x200m/1min rest between
2x400m/2min rest between
1x800m
Record total time including rest

LVL1M: 2x200m
LVL1: 2x200, 1x400m
LVL2: RX'd
LVL3:RX'd		 14m 12s
Performed as RX
Nyree Segui 04/09/2012 Premier Martial Arts/Grand River CrossFit 7's "7's"
7 Pull-ups
7 Ring Dips

7 rounds for time
Courtesy of CrossFit Alaska

Post time. Scale as needed.

Strength Development
Overhead Squat
5-5-5-5-5

 6m 58s
Performed as RX
Nyree Segui 02/22/2021 Premier Martial Arts/Grand River CrossFit 02/22/2021 "8th Wonder"
8 Rounds
8 Push Jerks 95/65lbs
8 Bar facing burpees

Post time!		 11m 16s
Performed as RX
Nyree Segui 09/22/2020 Premier Martial Arts/Grand River CrossFit None "Dirt Nap"
3 rounds for time
12 Hang squat cleans 95/65lbs
12 Lateral burpees

Post time!
 6m 09s
Performed as RX
Nyree Segui 04/23/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 22-27, 2013 "Fran"
21-15- and 9 reps, for time of:
95/65lb Thruster
Pull-ups

LVL1M: Light weight, asst. pull-ups
LVL1: 75/45lbs, asst pull-ups
LVL2: asst. pull-ups
LVL3: RX'd		 6m 06s
Performed as RX
Nyree Segui 11/26/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 21-26 #2 "Hope"
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24" box
75/55 pound Thruster
Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 219 reps
Performed as RX
Nyree Segui 06/13/2012 Premier Martial Arts/Grand River CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m DB Farmer carry 50lbs/35lbs
20x Squats
50m DB Farmer carry
20 Push ups

Post total number of reps for all rounds. Scale as needed.

Skill Development
Rope Climb
5x		 318 reps
Performed as RX
Nyree Segui 05/30/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 25-30, 2015 "Loaded"
Using the Deadlift Select a load and complete as many reps as necessary to complete the required load:
Men 8000lbs
Women 6000lbs
Once initial load has been set changes cannot be made. Complete reps until goal load is acquired.

Post Time!
LVL1M: 4000/2500lbs
LVL1: 5500/3500lbs
LVL2: 7000/5000lbs
LVL3: RX'd
 1m 44s
Performed as RX
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