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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 08/31/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 27-31, 2018 5 Rounds:
5 Power Clean and Jerks (115/75)
10 Pull-ups

Post time!
Scale as needed.		 15m 16s
Performed as RX
Sheryl Ferris-Little 08/29/2018 Premier Martial Arts/Grand River CrossFit 08/29/2018 2 rounds of:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Sumo-deadlift highpull (75/55lbs)

Rest 2 Minutes Between Rounds
Post total reps!
Scale as needed.		 116 reps
Performed as RX
Sheryl Ferris-Little 08/27/2018 Premier Martial Arts/Grand River CrossFit 08/27/2018 10min EMOM
2 Power cleans 135/95
4 Toes to Bar

Perfect score is 10 rounds.If you can't finish a round in the minute, you must wait until next minute to start.

Scale as needed.
 10 rounds 0 reps
Performed as RX
Sheryl Ferris-Little 08/22/2018 Premier Martial Arts/Grand River CrossFit 08/22/2018 Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

20sec work, 10sec rest.
Post total reps!
Scale as needed.
 486 reps
Workout Scaled
Sheryl Ferris-Little 08/21/2018 Premier Martial Arts/Grand River CrossFit 08/21/2018 Hang Clean
3-3-3-3-3-3-3
Followed by:
2x8 reps @60% of 3 rep

Post heaviest load!
 95 lbs
Performed as RX
Sheryl Ferris-Little 08/20/2018 Premier Martial Arts/Grand River CrossFit 08/20/2018 10min AMRAP of:
10 Overhead Walking Lunges 45/25lbs
8 Push-ups
6 Box Jumps 24/20

Post rounds and Reps!
Scale as needed.
Compare to August 26, 2016
 6 rounds 19 reps
Performed as RX
Sheryl Ferris-Little 08/10/2018 Premier Martial Arts/Grand River CrossFit 08/10/2018 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
10 Box Jumps 24"/20"

Post time!
Scale as needed.
 8m 46s
Performed as RX
Sheryl Ferris-Little 08/10/2018 Premier Martial Arts/Grand River CrossFit 08/10/2018 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
10 Box Jumps 24"/20"

Post time!
Scale as needed.
 8m 46s
Performed as RX
Sheryl Ferris-Little 08/08/2018 Premier Martial Arts/Grand River CrossFit 08/8/2018 4 rounds for time
6 Front Squat (115/85)
12 Kettlebell Swings (50/35)
400 Meter Run/Row

Post time!
Scale as needed.		 17m 07s
Performed as RX
Sheryl Ferris-Little 08/08/2018 Premier Martial Arts/Grand River CrossFit 08/8/2018 4 rounds for time
6 Front Squat (115/85)
12 Kettlebell Swings (50/35)
400 Meter Run/Row

Post time!
Scale as needed.		 17m 07s
Performed as RX
Sheryl Ferris-Little 08/07/2018 Premier Martial Arts/Grand River CrossFit 08/07/2018 10min AMRAP of:
5 Chest to Bar Pull-ups
10 Wall ball 20/14lbs
15 Push-ups

Post rounds & reps!
 4 rounds 11 reps
Workout Scaled
Sheryl Ferris-Little 08/07/2018 Premier Martial Arts/Grand River CrossFit 08/07/2018 10min AMRAP of:
5 Chest to Bar Pull-ups
10 Wall ball 20/14lbs
15 Push-ups

Post rounds & reps!
 4 rounds 11 reps
Workout Scaled
Sheryl Ferris-Little 07/24/2018 Premier Martial Arts/Grand River CrossFit 07/24/2018 Clean & Jerk
2-2-2-2-2-2-2-2

Push Jerk
2x10 @ 60% of 2 rep

Post heaviest load!




 100 lbs
Performed as RX
Sheryl Ferris-Little 07/23/2018 Premier Martial Arts/Grand River CrossFit 07/23/2018 4 rounds for time:
5 Box Jumps 24/20"
7 DB Split Cleans 40/25lbs
9 Toes to bar


Post time!
Scale as needed.		 10m 41s
Performed as RX
Sheryl Ferris-Little 07/20/2018 Premier Martial Arts/Grand River CrossFit 07/20/2018 3 Rounds For Time:
15 V-Sits
12 Power Cleans (95/65lbs)
9 Burpees

Post time!
Scale as needed.
 6m 39s
Performed as RX
Sheryl Ferris-Little 07/19/2018 Premier Martial Arts/Grand River CrossFit 07/19/2018 Run or Row
10min for Distance in meters

Post distance!
 1,480 m
Performed as RX
Sheryl Ferris-Little 07/17/2018 Premier Martial Arts/Grand River CrossFit 07/17/2018 Overhead Squat
5-5-5-5-5
2 x 10 @ 50% of 5 rep

Post heaviest load!
 70 lbs
Performed as RX
Sheryl Ferris-Little 07/16/2018 Premier Martial Arts/Grand River CrossFit 07/16/208 AMRAP 5:
15 Kettlebell Swing (50/35)
12 Front Squat (95/65)
9 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Kettlebell Swing (50/35)
12 Front Squat (115/85)
9 Calorie Row

Post total reps!		 125 reps
Performed as RX
Sheryl Ferris-Little 07/11/2018 Premier Martial Arts/Grand River CrossFit 07/11/2018 7min AMRAP
10 Thrusters 65/45lbs
30 Double Unders


Post rounds & reps!
Scale as needed.
 4 rounds 25 reps
Workout Scaled
Sheryl Ferris-Little 07/09/2018 Premier Martial Arts/Grand River CrossFit 07/09/2018 For Time:
21 Lateral Barbell Burpees
21 Power Cleans (95/65)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (95/65)
9 Lateral Barbell Burpees
9 Thrusters (95/65)

Post time!
Scale as needed.		 10m 47s
Performed as RX
Sheryl Ferris-Little 07/06/2018 Premier Martial Arts/Grand River CrossFit 07/06/2018 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
 9m 52s
Performed as RX
Sheryl Ferris-Little 07/05/2018 Premier Martial Arts/Grand River CrossFit 07/05/2018 Run or Row
4x400m
1min Rest
2x800
2min Rest

Post total time Including breaks!		 25m 39s
Performed as RX
Sheryl Ferris-Little 07/04/2018 Premier Martial Arts/Grand River CrossFit 07/04/2018 21-15-9 reps of:
Overhead Squats 65/45lbs
Dips on Parrallette

Post time!
Scale as needed.
 6m 33s
Performed as RX
Sheryl Ferris-Little 06/28/2018 Premier Martial Arts/Grand River CrossFit 06/28/2018 2 Rounds Run or Row
200m
1min Rest
400m
1:30min Rest
600m
2min Rest

Post total rowing time not including breaks.

 20m 47s
Performed as RX
Sheryl Ferris-Little 06/13/2018 Premier Martial Arts/Grand River CrossFit 06/13/2018 3 Rounds:
8 Power Snatch 75/45lbs
8 Box Jumps 24/20
400 Meter Run

Post Time!
Scale as needed.
 11m 14s
Performed as RX
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