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Athlete Date Location Workout NameSort Description Results
Greg 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		 5m 09s
Performed as RX
Greg Segui 01/02/2013 Premier Martial Arts/Grand River CrossFit 01-02-2013 7 Rounds for time of:
250m Row
7 Hang Power Cleans 95lbs/65lbs
7 Burpees

LVL1M: 3 Rounds, 65lbs/45lbs
LVL1: 5 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 115lbs/75lbs
 14m 16s
Performed as RX
Greg 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 57s
Performed as RX
Greg Segui 01/03/2013 Premier Martial Arts/Grand River CrossFit 01-03-2012 3 Rounds for Time of:
200m Run
20 Push-ups
30 Sit-ups

LVL1M: 2 rounds, 10 push-ups, 10 sit-ups
LVL1: 15 Push-ups, 15 sit-ups
LVL2: RX'd
LVL3: RX'd
 5m 54s
Performed as RX
Greg Segui 01/04/2012 Premier Martial Arts/Grand River CrossFit 01-04-2012 Front Squat
5-5-5-5-5		 145lbs lbs
Performed as RX
Greg 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
 6 rounds 22 reps
Performed as RX
Greg Segui 01/07/2012 Premier Martial Arts/Grand River CrossFit 01-07-2012 Deadlift
5-5-5-5-5		 255 lbs
Performed as RX
Greg Segui 01/07/2013 Premier Martial Arts/Grand River CrossFit 01-07-2013 3 Rounds for Time of:
6 Clean and Jerk 115lbs/75lbs
400m Run

LVL1M: light weight 200m run
LVL1: 95lbs/55lbs
LVL2:RX'd
LVL3: RX'd sub. 10Min		 7m 41s
Performed as RX
Greg 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 50s
Performed as RX
Greg 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.
 5m 44s
Performed as RX
Greg 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.
 10 rounds 19 reps
Performed as RX
Greg 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 00s
Performed as RX
Greg Segui 01/14/2013 Premier Martial Arts/Grand River CrossFit 01-14-2013 For Time:
1 Mile Run
20 Knees to Elbow
20 Deadlifts (Body weight)
20 KB Swings 50lbs/35lbs
400m Run

LVL1M: 400m, 10 reps each, hang knee raise, light weight, 35lbs/20lbs, 200m
LVL1: 800m, knees to chest,15 reps each, 60% BW, 400m
LVL2: RX'd
LVL3: RX'd + Body weight plus 20lbs		 12m 34s
Performed as RX
Greg Segui 01/15/2013 Premier Martial Arts/Grand River CrossFit 01-15-2013 12min AMRAP of:
250m Row
10 Push Press @ 60% of Shoulder Press 1RM

LVL1M: 8min, light weight
LVL1: 10min, light weight
LVL2: RX'd
LVL3: RX'd shoot for 5 rounds
 6 rounds 0 reps
Performed as RX
Greg 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.
 120 lbs
Performed as RX
Greg 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 18s
Performed as RX
Greg Segui 01/21/2013 Premier Martial Arts/Grand River CrossFit 01-21-2013 4 Rounds for Max Reps
30sec Double Unders
30sec Push-ups
30sec Break
Record total number of reps added together.

LVL1M: Single Skips
LVL1: Double skips (2 skips =1rep)
LVL2: Triple skips (3skips =1rep)
LVL3: RX'd		 338 reps
Performed as RX
Greg Segui 01/22/2013 Premier Martial Arts/Grand River CrossFit 01-22-2013 Split Jerk
5-5-5-5-5

Post heaviest load.
 125 lbs
Performed as RX
Greg 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.		 21m 31s
Performed as RX
Greg 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 08s
Performed as RX
Greg 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		 12m 03s
Performed as RX
Greg 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 13s
Performed as RX
Greg Segui 01/29/2013 Premier Martial Arts/Grand River CrossFit 01-29-2013 Shoulder Press
5-5-3-3-1

Post heaviest load.		 105 lbs
Performed as RX
Greg 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.		 6m 42s
Performed as RX
Greg Segui 01/30/2013 Premier Martial Arts/Grand River CrossFit 01-30-2013 5 Rounds for Time:
1 Rope Climb
10 Pull-ups
20 Sit-ups
30 Decline Push-ups

LVL1M: 3 rounds, Jump Pull-ups
LVL1: 4 rounds, Band Assist pullups
LVL2: Band Assist Pull-ups
LVL3: RX'd		 8m 36s
Performed as RX
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