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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 08/31/2020 Premier Martial Arts/Grand River CrossFit 08/31/2020 4 rounds for time
200m Run/Row
7 Thrusters 95/65lbs

Post time!		 8m 26s
Performed as RX
Sheryl Ferris-Little 08/27/2020 Premier Martial Arts/Grand River CrossFit 08/27/2020 5 rounds for Time:
10 Push Press 95/65lbs
10 Box Jumps 24/20"
10 V-sits

Post time!
 9m 33s
Workout Scaled
Sheryl Ferris-Little 08/26/2020 Premier Martial Arts/Grand River CrossFit 08/26/2020 8 Rounds for time:
5 Overhead Squats 65/45lbs
20 Double Unders

Post time!
Compare to November 2, 2018

 5m 25s
Workout Scaled
Sheryl Ferris-Little 08/24/2020 Premier Martial Arts/Grand River CrossFit 08/24/2020 10 EMOM
2 Power Cleans 135/95lbs
4 Push ups

Post total rounds. Perfect score is 10.		 10 rounds 0 reps
Performed as RX
Sheryl Ferris-Little 08/14/2020 Premier Martial Arts/Grand River CrossFit 08/14/2020 2 Rounds For Time:
30 SA DB Snatch 20/35lbs
30 DB Goblet Squats 20/35lbs
30 SA Push Press 20/35lbs
30 DB Lunges 20/35lbs
30 SA DB Hang Cleans 20/35lbs
30 DB Sit-ups 20/35lbs

Post time!		 16m 01s
Performed as RX
Sheryl Ferris-Little 08/13/2020 Premier Martial Arts/Grand River CrossFit 08/13/2020 Run or Row
2x1000m
4min Rest between.

Post Fastest interval!
 5m 44s
Performed as RX
Sheryl Ferris-Little 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!		 7m 23s
Performed as RX
Sheryl Ferris-Little 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!
 8m 11s
Performed as RX
Sheryl Ferris-Little 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!
 11 rounds 18 reps
Performed as RX
Sheryl Ferris-Little 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!
 10m 40s
Workout Scaled
Sheryl Ferris-Little 07/20/2020 Premier Martial Arts/Grand River CrossFit 07/20/2020 4 rounds for time
15 Push-ups
20 Odd Object Squats
25 Hops/Skips/Double Unders

Post time!		 7m 45s
Performed as RX
Sheryl Ferris-Little 07/16/2020 Premier Martial Arts/Grand River CrossFit 07/16/2020 Run
15min Time Trial
Post distance!

or

Bike
30min Time Trial
Post distance!		 2.20 km
Performed as RX
Sheryl Ferris-Little 07/15/2020 Premier Martial Arts/Grand River CrossFit 07/15/2020 8 rounds for Time:
6 Odd Object Clean & Jerks
8 Odd Object Squats
10 Odd Object Rows

Post time!		 12m 36s
Performed as RX
Sheryl Ferris-Little 07/13/2020 Premier Martial Arts/Grand River CrossFit None 10min AMRAP of:
8 Odd Object Thrusters
12 Walking lunges

Post rounds & reps!
 9 rounds 0 reps
Performed as RX
Sheryl Ferris-Little 07/08/2020 Premier Martial Arts/Grand River CrossFit 07/08/2020 10 rounds for time!
8 Odd Object Swings (like KB Swings)
8 Odd Object Goblet squats
8 Odd Object Sit-ups

Post time!
 9m 53s
Performed as RX
Sheryl Ferris-Little 07/06/2020 Premier Martial Arts/Grand River CrossFit 07/06/2020 15min AMRAP:
12 Overhead Walking Lunges
8 Odd Object Ground to Overhead
4 Burpees

Post rounds & reps!
 8 rounds 20 reps
Performed as RX
Sheryl Ferris-Little 06/24/2020 Premier Martial Arts/Grand River CrossFit 06/24/2020 12min AMRAP:
3 Burpees
6 Odd Object Ground to Overhead
9 Odd Object Bent Rows

Post rounds & reps!
 15 rounds 1 reps
Performed as RX
Sheryl Ferris-Little 06/11/2020 Premier Martial Arts/Grand River CrossFit None Run
6x400m
2min rest between

or

Bike
6x2km
2min rest between

Post fastest interval!

 2m 04s
Performed as RX
Sheryl Ferris-Little 06/05/2020 Premier Martial Arts/Grand River CrossFit 06/05/2020 8min AMRAP:
8 Odd Object Thrusters
12 Step Ups

Post rounds & reps!
 9 rounds 1 reps
Performed as RX
Sheryl Ferris-Little 06/03/2020 Premier Martial Arts/Grand River CrossFit 06/03/2020 Flex Seal
16 Rounds:
20 Seconds Odd Object Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest

Post total reps of deadlifts and sit-ups!
 418 reps
Performed as RX
Sheryl Ferris-Little 05/16/2020 Premier Martial Arts/Grand River CrossFit Heidi Heidi
23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 4 rounds 69 reps
Performed as RX
Sheryl Ferris-Little 05/13/2020 Premier Martial Arts/Grand River CrossFit 05/13/2020 10min AMRAP;
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Sit-ups

Post rounds & reps!
 11 rounds 5 reps
Performed as RX
Sheryl Ferris-Little 05/08/2020 Premier Martial Arts/Grand River CrossFit 05/08/2020 Sandpaper
Climb the Ladder for 12:00:
2 Odd-Object Ground to Overhead
2 Odd-Object Thrusters [
30 Hops/Skipping/Double Unders
4s + 30 Hops/skipping/double unders
6s + 30 Hops/skipping/double unders

Continue to add (2) reps per round.
Post total reps of odd-object lifts not double unders!		 200 reps
Performed as RX
Sheryl Ferris-Little 04/28/2020 Premier Martial Arts/Grand River CrossFit 04/28/2020 For time:
1 Mile Run or Bike
Into
10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Push-ups
Into
1 Mile Run or Bike

Post time!		 30m 40s
Performed as RX
Sheryl Ferris-Little 04/27/2020 Premier Martial Arts/Grand River CrossFit 04/21/2020 Rancy
5 Rounds For Time:
400m Run
20 Odd-Object Ground-to-Overhead
20 Odd-Object Squats

Post time!
Scale as needed.
 22m 38s
Performed as RX
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