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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 06/11/2018 Premier Martial Arts/Grand River CrossFit 06/11/2018 AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
.as far as you can go in 8min

Post total reps!
Scale as needed.		 56 reps
Performed as RX
Sheryl Ferris-Little 06/08/2018 Premier Martial Arts/Grand River CrossFit 06/08/2018 For Time:
400m Run
10 Box Jumps 24/20
10 Deadlifts 185/125lbs
200m Run
10 Box Jumps
10 Deadlifts
400m Run

Post time!
Scale as needed.		 9m 14s
Performed as RX
Sheryl Ferris-Little 06/04/2018 Premier Martial Arts/Grand River CrossFit 06/04/2018 EMOM 10min
Odd minutes 3 Back Squats 185/155lbs
Even minutes 30sec max pull-ups.

Score is total pull-ups!
Scale as needed.
 45 reps
Workout Scaled
Sheryl Ferris-Little 05/31/2018 Premier Martial Arts/Grand River CrossFit 05/31/2018 Run or Row
2400m Time Trial

Post time!		 14m 16s
Performed as RX
Sheryl Ferris-Little 05/28/2018 Premier Martial Arts/Grand River CrossFit 05/28/2018 Cool Runnings
For Time:
200 Meter Run/Row
21 Front Squats (115/85)
21 Burpee Box Jumps (24/20)
200 Meter Run/Row
15 Front Squats (115/85)
15 Burpee Box Jumps (24/20)
200 Meter Run/Row
9 Front Squats (115/85)
9 Burpee Box Jumps (24/20)

Post time!
Scale as needed.		 16m 39s
Performed as RX
Sheryl Ferris-Little 05/23/2018 Premier Martial Arts/Grand River CrossFit 05/23/2018 For Time:
400 Meter Run/Row
26 Hand Release Push-ups
400 Meter Run/Row
26 Kettlebell Swings (50/35)
400 Meter Run/Row
26 Sit-ups
400 Meter Run/Row
26 Deadlifts (95/65)
400 Meter Run/Row
26 Air Squats
400 Meter Run/Row
26 Box Jumps (24/20)

Post time!
Scale as needed.		 23m 33s
Performed as RX
Sheryl Ferris-Little 05/22/2018 Premier Martial Arts/Grand River CrossFit 05/22/2018 Squat Clean
2-2-2-2-2-2-2-2

Post heaviest load!
 105 lbs
Performed as RX
Sheryl Ferris-Little 05/18/2018 Premier Martial Arts/Grand River CrossFit 05/18/2018 Belt Buckle
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

Post time!
Scale as needed.
 16m 13s
Performed as RX
Sheryl Ferris-Little 05/17/2018 Premier Martial Arts/Grand River CrossFit 05/17/2018 Run or Row
3x800m
3min Rest between

Post total time including breaks!
 20m 15s
Performed as RX
Sheryl Ferris-Little 05/16/2018 Premier Martial Arts/Grand River CrossFit 05/16/2018 10min AMRAP:
18 Walking Lunges
15 Sit-ups
12 Hand Release Push-ups

Post rounds & reps!
Scale as needed.
 6 rounds 33 reps
Performed as RX
Sheryl Ferris-Little 05/14/2018 Premier Martial Arts/Grand River CrossFit 05/14/2018 4 Rounds for Time:
7 Power Cleans (115/85)
7 Burpees
400 Meter Run/Row

Post time!
Scale as needed.		 14m 48s
Performed as RX
Sheryl Ferris-Little 05/12/2018 Premier Martial Arts/Grand River CrossFit 05/12/2018 For Time:
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run/Row
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run/Row
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run/Row

Post time!
Scale as needed.		 10m 51s
Performed as RX
Sheryl Ferris-Little 05/07/2018 Premier Martial Arts/Grand River CrossFit 05/07/2018 For time:
27-21-15-9
Slam Balls 20lbs
Sumo Deadlift High Pulls (75/55)
Push Presses (75/55)

Post time!
Scale as needed.		 16m 49s
Performed as RX
Sheryl Ferris-Little 05/05/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 30-May 5, 2018 "Marston
AMRAP 20min:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

Post rounds and reps!
Scale as needed.		 5 rounds 10 reps
Performed as RX
Sheryl Ferris-Little 05/02/2018 Premier Martial Arts/Grand River CrossFit 05/02/2018 9min AMRAP:
2 Pull-ups
2 Power Snatches 85/55lbs
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches

Up by (2) reps until finish!
Post total reps.
Scale as needed.		 78 reps
Performed as RX
Sheryl Ferris-Little 04/30/2018 Premier Martial Arts/Grand River CrossFit 04/30/2018 10min AMRAP:
3 HSPU
6 DB Squats 50/35lbs
9 Box Jumps 24/20

Post rounds and reps!
Scale as needed.		 6 rounds 11 reps
Workout Scaled
Sheryl Ferris-Little 04/25/2018 Premier Martial Arts/Grand River CrossFit 04/25/2018 8min AMRAP of:
3 DB Push Press 50/35lbs
5 DB Squats
7 DB Burpees

Post rounds and reps!
Scale as needed.		 5 rounds 8 reps
Workout Scaled
Sheryl Ferris-Little 04/23/2018 Premier Martial Arts/Grand River CrossFit 04/23/2018 4 rounds of:
400m run/500m row (one or the other)
5 Deadlifts 185/135lbs
10 KB Swings 50/35lbs

Post time!
Scale as needed.		 13m 07s
Performed as RX
Sheryl Ferris-Little 04/18/2018 Premier Martial Arts/Grand River CrossFit 04/18/2018 12min AMRAP:
4 Burpees
4 Single Arm Clean & Jerk (alt) 50/35lbs
6 Knees to Elbows

Post rounds & reps!
Scale as needed.		 7 rounds 11 reps
Workout Scaled
Sheryl Ferris-Little 04/17/2018 Premier Martial Arts/Grand River CrossFit 04/17/2018 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Sheryl Ferris-Little 04/16/2018 Premier Martial Arts/Grand River CrossFit 04/16/2018 21-15-9 reps of:
Sumo-Deadlift highpull 75/55lbs
Box Overs 24/20
Wall Balls 20/15lbs

Post time!
Scale as needed.		 13m 10s
Performed as RX
Sheryl Ferris-Little 04/13/2018 Premier Martial Arts/Grand River CrossFit 04/13/2018 4 rounds for time.
21/18 Calorie Row
15 Wallballs 20/14
9 Power Cleans 95/65lbs

Post time! 		15m 31s
Performed as RX
Sheryl Ferris-Little 04/11/2018 Premier Martial Arts/Grand River CrossFit 04/11/2018 8min AMARAP
5 Power Snatch 95/65lbs
8 Toes to Bar

Post rounds & reps!
Scale as needed.		 5 rounds 1 reps
Performed as RX
Sheryl Ferris-Little 04/09/2018 Premier Martial Arts/Grand River CrossFit 04/09/2018 4 rounds for time:
3 Burpees
5 Deadlifts 225/185lbs
8 Box Jumps 28"/24"

Post time!
Scale as needed.
 6m 26s
Workout Scaled
Sheryl Ferris-Little 04/07/2018 Premier Martial Arts/Grand River CrossFit 04/07/2018 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

Post time!
Scale as needed.		 18m 09s
Performed as RX
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