Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 03/09/2017 Premier Martial Arts/Grand River CrossFit 03/09/2017 Run or Row
4x400m
1min rest between.

Post fastest interval!
 2m 13s
Performed as RX
Sheryl Ferris-Little 03/08/2017 Premier Martial Arts/Grand River CrossFit 03/08/2017 For time:
30 Clean & Jerks* 115/75lbs
*EMOM: Complete 3 T2B - starting with the T2B

Post time!
LVL1M; light weight, HKR
LVL1: 95/55lbs, HKR
LVL2: 105/65, HKR
LVL3: RX'd
 4m 47s
Performed as RX
Sheryl Ferris-Little 03/07/2017 Premier Martial Arts/Grand River CrossFit 03/07/2017 Behind the Neck Jerk
1-1-1-1-1-1
Push Jerk
10-8-6-4-2

Post heaviest load.
 95 lbs
Performed as RX
Sheryl Ferris-Little 03/04/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 27-Mar 4, 2017 CrossFit Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35lb and 20" Box
Scale as needed.

Time cap: 20 minutes		 20m 00s
Workout Scaled
Sheryl Ferris-Little 03/01/2017 Premier Martial Arts/Grand River CrossFit 03/01/2017 10min AMRAP of:
6 Hang Power Cleans 95/65lbs
6 Push Press 95/65lbs
6 Burpees over Bar

Post rounds & reps!
LVL1M: 8min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 5 rounds 12 reps
Performed as RX
Sheryl Ferris-Little 02/28/2017 Premier Martial Arts/Grand River CrossFit 02/28/2017 Sumo-Deadlift
3-3-3-3-3-3-3

Post heaviest load!
 200 lbs
Performed as RX
Sheryl Ferris-Little 02/27/2017 Premier Martial Arts/Grand River CrossFit 02/27/2017 For Time:
20 Calorie Row
20 Power Snatch 75lbs/45lbs
20 Calorie Row

Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd		 5m 33s
Performed as RX
Sheryl Ferris-Little 02/24/2017 Premier Martial Arts/Grand River CrossFit 02/24/2017 Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20 pound Dumbbell Push Jerk, 8 reps
35/20 pound Dumbbell walking lunge, 12 steps

Post rounds and reps
LVL1M: 5min, light weight, HKR
LVL1: 8min, 25/10lbs, HKR
LVL2: 30/15lbs, K2C
LVL3: RX'd		 5 rounds 12 reps
Performed as RX
Sheryl Ferris-Little 02/23/2017 Premier Martial Arts/Grand River CrossFit 02/23/2017 Pause Squats
Spend 2sec at bottom of Squat
5-5-5-5-5
Linear sets!

Post load!
 115 lbs
Performed as RX
Sheryl Ferris-Little 02/17/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 13-17, 2017 3x3min AMRAPs
3 Power clean 135/95lbs
6 Knees to elbows
1min Rest between AMRAPs

Post total reps!
LVL1M: light weight, HKR
LVL1: 95/65lbs, HKR
LVL2: 115/85lbs, HKR
LVL3: RX'd		 114 reps
Workout Scaled
Sheryl Ferris-Little 02/14/2017 Premier Martial Arts/Grand River CrossFit 02/14/2017 Deadlift
1-1-1-1-1-1-1

Post heaviest load!
 240 lbs
Performed as RX
Sheryl Ferris-Little 02/13/2017 Premier Martial Arts/Grand River CrossFit 02/13/2017 3 rounds
Total reps and calories = score
Row 2 minutes for calories
1 minute max reps V-sits
1min Rest

Post total reps!
Scale as needed.
 156 reps
Performed as RX
Sheryl Ferris-Little 02/11/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 6-11, 2017 1-3-5-7-9x reps for time
Push press (65% bw)
Pull-ups
Burpee box jumps 24"/20"

Post time!
Scale as needed.
 11m 22s
Workout Scaled
Sheryl Ferris-Little 02/09/2017 Premier Martial Arts/Grand River CrossFit 02/09/2017 Rowing Time Trial
9min

Post distance in meters!
 1,694 m
Performed as RX
Sheryl Ferris-Little 02/08/2017 Premier Martial Arts/Grand River CrossFit 02/08/2017 5 rounds for time of:
5 box jumps, 24"/20
5 power snatches, 95/65lbs
5 Atomic Sit-ups 35/25lbs

Post time!
LVL1M: 3 rounds, 20"/16", light weights, sit-ups(no weight)
LVL1: 20"/16", 75/45lbs, sit-ups light weight
LVL2: 85/55lbs
LVL3: RX'd
Compare to Feb 21, 2014		 8m 26s
Performed as RX
Sheryl Ferris-Little 02/07/2017 Premier Martial Arts/Grand River CrossFit 02/07/2017 Floor Press
5-5-3-3-1

Post heaviest load!
 105 lbs
Performed as RX
Sheryl Ferris-Little 02/06/2017 Premier Martial Arts/Grand River CrossFit 02/06/2017 6 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 35/20lbs. dumbbell thrusters
Rest 30 seconds

Post total reps.
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 121 reps
Performed as RX
Sheryl Ferris-Little 01/31/2017 Premier Martial Arts/Grand River CrossFit 01/31/2015 Box Squats
5-5-5-5-5
Linear Sets

Post load!
 95 lbs
Performed as RX
Sheryl Ferris-Little 01/30/2017 Premier Martial Arts/Grand River CrossFit 01/30/2017 21-15-9 reps of:
DB Thrusters 35/20lbs
Box Jumps 24/20

Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs,
LVL3: RX'd
 7m 32s
Performed as RX
Sheryl Ferris-Little 01/28/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 23-28, 2017 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of Shoulder to overhead 95/65lbs + toes to bar
100 Double-unders

Post time!
Scale as needed.
 14m 52s
Workout Scaled
Sheryl Ferris-Little 01/24/2017 Premier Martial Arts/Grand River CrossFit 01/24/2017 Hang Power Snatch
5-5-5-5-5

Post heaviest load!
 60 lbs
Performed as RX
Sheryl Ferris-Little 01/21/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 16-21, 2017 21-15-9 reps of:
Pull-ups
Squat Jumps
Hand Release Push-ups

Post time!
Scale as needed.
 7m 04s
Performed as RX
Sheryl Ferris-Little 01/17/2017 Premier Martial Arts/Grand River CrossFit 01/17/2017 Slow Squats
5-5-5-5-5

Take approx. 4 secs to get to bottom of squat. Spend 1 sec at bottom. You will use less weight than your 5RM.

Post load. Do as linear set.
 115 lbs
Performed as RX
Sheryl Ferris-Little 01/16/2017 Premier Martial Arts/Grand River CrossFit 01/16/2017 4 rounds of:
30 sec Sit-ups
30 sec rest
30 DB Push Press 35/20lbs
30 sec rest

Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
 202 reps
Performed as RX
Sheryl Ferris-Little 01/11/2017 Premier Martial Arts/Grand River CrossFit 01/11/2017 15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups

Post rounds and reps!

LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 14 rounds 0 reps
Performed as RX
Previous 1...131415161718192021...36Next