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Athlete
Date
Location
Workout Name
Description
Results
Nyree Segui
08/18/2020
Premier Martial Arts/Grand River CrossFit
08/18/2020
18min AMRAP of:
1 Burpee
2 Air Squats
3 Push-ups
4 Alt. Lunges
Post total reps!
461 reps
Performed as RX
Nyree Segui
08/12/2020
Premier Martial Arts/Grand River CrossFit
08/12/2020
5min
600m Run
1 Round of Cindy
Max Squat cleans 65/95lbs
1min Rest
5min
400m Run
2 Rounds of Cindy
Max Squat Cleans 65/95lbs
1min Rest
5min
200m Run
3 Rounds of Cindy
Max Squat Cleans
1 round of Cindy = 5 pull ups, 10 push ups, 15 Squats
Post total Squat cleans!
14 reps
Performed as RX
Nyree Segui
08/11/2020
Premier Martial Arts/Grand River CrossFit
08/11/2020
21-18-15-12--9 reps of:
KB Swings 35/50lbs
Push-ups
Post time!
5m 17s
Performed as RX
Nyree Segui
08/10/2020
Premier Martial Arts/Grand River CrossFit
08/10/2020
Back Squat
5-5-3-3-3-1
Rest 3min between sets
Post heaviest load!
175 lbs
Performed as RX
Nyree Segui
08/07/2020
Premier Martial Arts/Grand River CrossFit
08/07/2020
Run or Row
4 x 800m
3min Rest between
Post fastest interval!
3m 44s
Performed as RX
Nyree Segui
08/06/2020
Premier Martial Arts/Grand River CrossFit
08/06/2020
4 rounds for time of:
10 Deadlifts 115/155lbs
15 Wall Balls 14/20lbs
Post time!
5m 06s
Performed as RX
Nyree Segui
08/05/2020
Premier Martial Arts/Grand River CrossFit
08/05/2020
Thrusters
3-3-3-3-3-3-3
Core Work today!
85 lbs
Performed as RX
Nyree Segui
08/04/2020
Premier Martial Arts/Grand River CrossFit
08/04/2020
21-15-9 reps of:
Power Cleans 65/95lbs
Box Jumps 20"/24"
Post time!
5m 23s
Performed as RX
Nyree Segui
08/03/2020
Premier Martial Arts/Grand River CrossFit
08/03/2020
15min AMRAP:
6 SA DB Snatch 35/50lbs
8 Air Squats
10 Alt. V-sits
Post rounds & reps!
12 rounds 23 reps
Performed as RX
Nyree Segui
07/31/2020
Premier Martial Arts/Grand River CrossFit
07/31/2020
4 Rounds for Time!
200m Run
8 Power Cleans 65/95lbs
12 Jump Squats
Post time!
7m 43s
Performed as RX
Nyree Segui
07/29/2020
Premier Martial Arts/Grand River CrossFit
07/29/2020
10min AMRAP of:
5 Box Jumps 20"/24"
10 SA Push Press(5 per side) 25/35lbs
15 sit-ups
Post rounds & reps!
7 rounds 13 reps
Performed as RX
Nyree Segui
07/28/2020
Premier Martial Arts/Grand River CrossFit
07/28/2020
4 rounds for Time!
40 Double Unders
20 Thrusters 45/65lbs
Post time!
7m 47s
Performed as RX
Nyree Segui
07/27/2020
Premier Martial Arts/Grand River CrossFit
07/27/2020
5 rounds for Time
6 Sumo-deadlift Highpull 55/75lbs
8 Air Squats
10 Push-ups
Post time!
3m 40s
Performed as RX
Nyree 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
Nyree 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
Nyree 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.
267 reps
Performed as RX
Nyree 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!
10m 28s
Performed as RX
Nyree 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 19 reps
Performed as RX
Nyree 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!
8m 00s
Performed as RX
Nyree 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!
6m 12s
Performed as RX
Nyree 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.
7m 09s
Performed as RX
Nyree 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.
6 rounds 46 reps
Performed as RX
Nyree 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.
9 rounds 8 reps
Performed as RX
Nyree 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.
24m 58s
Performed as RX
Nyree 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.
8 rounds 3 reps
Performed as RX
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