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Athlete	Date	Location	Workout Name	Description	Results
Greg Segui	05/11/2020	Premier Martial Arts/Grand River CrossFit	05/11/2020	Macho Taco 5 x 3min AMRAPs: 60 Hops/Skips/Double Unders 20 Jumping Lunges Max Rounds of Odd Object Macho Man Rest 1 Minute Between Rounds 1 Round of Macho Man = 3 odd object Cleans + 3 Front squats + 3 Shoulder to Overhead Post total reps!	580 reps Performed as RX
Greg Segui	05/09/2020	Premier Martial Arts/Grand River CrossFit	05/09/2020	AMRAP (with a Partner) in 18 minutes 6 Rounds of: 1 minute Plank Hold / Push-Ups 1 minute Wall Sit Hold / Jumping Squats 1 minute Odd Object Overhead Hold / Hollow Rocks One partner does the hold while the other does the movement. Swap after each completed 3 minute round. Partner one stays on the hold station for each of the three one minute stations in the three minute round. Once the three minute round is completed partner one and partner two switch places so partner two is doing the holds for each one minute station. Score is the total number of repetitions (Push-Ups, Jumping Squats, and Hollow Rocks) completed with partners scores combined.	552 reps Performed as RX
Greg Segui	05/06/2020	Premier Martial Arts/Grand River CrossFit	05/06/2020	Tabatas #1 Squats 1min Rest #2 Alt. V-Sits 1min Rest #3 Up down Plank Post total reps! Tabata= 8x20sec on/10sec rest. 4min total each Tabata.	277 reps Performed as RX
Greg Segui	05/04/2020	Premier Martial Arts/Grand River CrossFit	05/04/2020	Shenanigans 5 Rounds: 12 Odd-Object Ground to Overhead 6 Burpees over Odd-Object 12 Odd-Object Step Back Lunges 6 Burpees over Odd-Object Post time!	9m 45s Performed as RX
Greg Segui	05/01/2020	Premier Martial Arts/Grand River CrossFit	05/01/2020	15min AMRAP: 15 Air Squats 10 Push-ups 5 Reverse Burpees Post rounds & reps!	11 rounds 25 reps Performed as RX
Greg Segui	04/29/2020	Premier Martial Arts/Grand River CrossFit	04/29/2020	For Time 50-40-30-20-10: Hops/Skips or Double-Unders Sit-Ups Post time!	5m 13s Performed as RX
Greg Segui	04/27/2020	Premier Martial Arts/Grand River CrossFit	04/27/2020	7 rounds for time: 7 Burpees 7 Squats 7 Sit-ups Post time!	5m 22s Performed as RX
Greg Segui	04/24/2020	Premier Martial Arts/Grand River CrossFit	04/24/2020	Hannah Banana 15min AMRAP: 10 Flutter Kicks 20 Odd-Object Ground-to-Overhead 30 Hops Post rounds & reps! Change hops to double unders or skips if rope available. Scale as needed.	10 rounds 12 reps Performed as RX
Greg Segui	04/22/2020	Premier Martial Arts/Grand River CrossFit	04/22/2020	7 Rounds for Time 10 Alternating Lunges 20 Bicycle Crunches 30 Mountain Climbers Post time! Scale as needed.	6m 39s Performed as RX
Greg Segui	04/20/2020	Premier Martial Arts/Grand River CrossFit	04/20/2020	Cookie Monster 15min AMRAP: 20 Odd-Object Squats 20 Lateral Hops over Odd-Object 20 Sit-ups Post rounds & reps! Scale as needed.	7 rounds 45 reps Performed as RX
Greg Segui	04/17/2020	Premier Martial Arts/Grand River CrossFit	04/17/2020	"Pick it Up" AMRAP 15: 8 Odd-Object Rows 8 Odd-Object Ground to Overhead 12 Odd-Object Step-Back Lunges Post rounds & reps! Scale as needed.	11 rounds 8 reps Performed as RX
Greg Segui	04/15/2020	Premier Martial Arts/Grand River CrossFit	04/15/2020	Mashed Potatoes For Time! 5 Rounds of Sindee 50 Odd-object Ground to Shoulder rest 2min 4 Rounds of Sindee 40 Odd-Object Squats rest 2min 3 Rounds of Sindee 30 Odd-Object Thrusters *1 round of Sindee: 10 Push-ups, 20 Air Squats Post Time! Scale as needed.	20m 23s Performed as RX
Greg Segui	04/13/2020	Premier Martial Arts/Grand River CrossFit	04/13/2020	10min AMRAP: 1 Towel Roll Up 6 Straddle Press of Odd Object 8 Zercher Squats with Odd Object Post rounds and reps! SuperKids can do total workout.	10 rounds 12 reps Performed as RX
Greg Segui	04/11/2020	Premier Martial Arts/Grand River CrossFit	04/11/2020	15min Partner AMRAP: 1 person holds plank while other finishes round of: 5 Push-ups 5 Sit-ups 5 Squats Post total rounds & reps! Scale as needed.	30 rounds 5 reps Performed as RX
Greg Segui	04/08/2020	Premier Martial Arts/Grand River CrossFit	04/08/2020	6 rounds for time! 3 Table inverted rows 6 (per side) Bulgarian Split squats 9 V-sits Post time! Scale as needed.	5m 13s Performed as RX
Greg Segui	04/06/2020	Premier Martial Arts/Grand River CrossFit	04/06/2020	3x4min AMRAPs of 6 Push ups 9 Air Squats 12 Mountain Climbers 1min Rest between AMRAPs Post total reps! Scale as needed.	536 reps Performed as RX
Greg Segui	04/04/2020	Premier Martial Arts/Grand River CrossFit	04/04/2020	"Partner Problems" 15min AMRAP 5 One Arm Partner Rows(alt. each round) 7 Odd Object Squat and Pass 9 Push up Partner Taps Without Partner 15min AMRAP: 5 One arm Odd Object Rows 7 Odd Object Goblet Squats 9 Push up Shoulder Taps Post total rounds and reps! Scale as needed. SuperKids do full workout.	14 rounds 5 reps Performed as RX
Greg Segui	04/01/2020	Premier Martial Arts/Grand River CrossFit	04/01/2020	32-Pack Tabata: Single Arm Plank Glute Bridges Single Arm Plank Flutter Kicks *A tabata is 4 Minutes :20 Seconds of work, :10 Seconds of rest. Youll complete 8 rounds of each movement before moving on. Score is total numbers of Glute bridges and Flutter kicks added together.	369 reps Performed as RX
Greg Segui	03/31/2020	Premier Martial Arts/Grand River CrossFit	03/31/2020	Tic Tac Go AMRAP 20: 10 Air Squats + 400m Run 20 Air Squats + 400m Run 30 Air Squats + 400m Run Continue to add (10) squats per round Post total reps of squats! Scale as needed. SuperKids scale to 12min and 200m.	265 reps Performed as RX
Greg Segui	03/30/2020	Premier Martial Arts/Grand River CrossFit	03/30/2020	Deck of Cards Spades Odd-Object Zercher Squats Clubs Odd-Object to Shoulder Hearts Sit-Ups Diamonds Push ups Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees. Post time to complete total deck! Scale as needed.	17m 54s Performed as RX
Greg Segui	03/27/2020	Premier Martial Arts/Grand River CrossFit	03/27/2020	Cairo Ascending Ladder for 15:00: 2 Odd-Object to Shoulder 2 Odd-Object Goblet Squats 4 Odd-Object to Shoulder 4 Odd-Object Goblet Squats *Continue to add 2 reps to each movement Post total reps! Scale as needed. SuperKids shoot for 10min	344 reps Performed as RX
Greg Segui	03/24/2020	Premier Martial Arts/Grand River CrossFit	03/24/2020	Running 3x5min for distance 2min rest between intervals Post total distance! Use a running app or the track. Scale as needed. SuperKids can scale to 2min per round.	2.70 km Performed as RX
Greg Segui	03/23/2020	Premier Martial Arts/Grand River CrossFit	03/23/2020	Farmland 15min AMRAP: 15 Hand-release push-ups 18 Bent over Odd object Rows 21 Glute bridge Post rounds and reps! Scale as needed.	10 rounds 25 reps Performed as RX
Greg Segui	03/20/2020	Premier Martial Arts/Grand River CrossFit	03/20/2020	For time: 1 Push up 1 Squat 2 Push ups 2 Squats 3 Push ups 3 Squats 4 Push ups 4 Squats .. Until 10 reps of each 2min rest 10 Push ups 10 Squats 9 Push ups 9 Squats 8 Push ups 8 Squats .Until 1 reps of each completed. Post time including 2min rest!	8m 07s Performed as RX
Greg Segui	03/18/2020	Premier Martial Arts/Grand River CrossFit	03/18/2020	For Time: 3 Deadlifts 185/135lbs 3 Pull-ups 6 Deadlifts 6 Pull-ups 9 Deadlifts 9 Pull-ups 12 Deadlifts 12 Pull-ups Post time! Scale as needed.	2m 41s Performed as RX

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