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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 09/14/2019 Premier Martial Arts/Grand River CrossFit 09/14/2019 For time:
1 mile run/row
Then 10 rounds of:
7 Thrusters 75/45lbs
7 Pull-ups
7 Burpees

Post time!
Scale as needed.
 45m 51s
Performed as RX
Sheryl Ferris-Little 09/11/2019 Premier Martial Arts/Grand River CrossFit 09/11/2019 12min AMRAP:
21 Kettlebell Swings 50/35lbs
14 Kettlebell Reverse Lunges 50/35
7 Push Jerks 115/75lbs

Post rounds & reps!
Scale as needed.
 4 rounds 17 reps
Performed as RX
Sheryl Ferris-Little 09/09/2019 Premier Martial Arts/Grand River CrossFit 09/09/2019 AMRAP 7min:
Wallballs (20/14)
On the Minute: 5 Deadlifts (185/135)

Post total wall ball reps.
Scale as needed.
 65 reps
Performed as RX
Sheryl Ferris-Little 09/07/2019 Premier Martial Arts/Grand River CrossFit 09/07/2019 3 Rounds
21/15 Calorie Row
75 Double Unders
Directly Into
3 Rounds:
10 Dumbbell Snatches (50/35)
6 Lateral Dumbbell Burpees

Post time!
Scale as needed.
 6m 36s
Workout Scaled
Sheryl Ferris-Little 09/04/2019 Premier Martial Arts/Grand River CrossFit 09/04/2019 12min AMRAP of:
400-m run
15 body-weight deadlifts

Post rounds and reps. Run counts as 1 rep.
Scale as needed.

 2 rounds 5 reps
Performed as RX
Sheryl Ferris-Little 08/28/2019 Premier Martial Arts/Grand River CrossFit 08/28/2019 4 Rounds for time:
12 KB Swings 50/35lbs
9 Barbell-Facing Burpees
6 Power Snatches 75/45lbs

Post time!
Scale as needed.		 10m 16s
Performed as RX
Sheryl Ferris-Little 08/26/2019 Premier Martial Arts/Grand River CrossFit 08/26/2019 3 rounds
400m Run/row
10 Deadlifts 185/135lbs
10 Pull-ups

Post time!
Scale as needed.		 16m 30s
Performed as RX
Sheryl Ferris-Little 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 16m 50s
Performed as RX
Sheryl Ferris-Little 08/02/2019 Premier Martial Arts/Grand River CrossFit 08/02/2019 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total reps!
Scale as needed.
 241 reps
Workout Scaled
Sheryl Ferris-Little 07/31/2019 Premier Martial Arts/Grand River CrossFit 07/31/2019 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

Post time!
Scale as needed.		 16m 19s
Performed as RX
Sheryl Ferris-Little 07/29/2019 Premier Martial Arts/Grand River CrossFit 07/29/2019 3 rounds for time of:
21 power cleans 95/65lbs
Run 400 m
Plank hold for time equal to run time

Post time!
Scale as needed.		 23m 14s
Workout Scaled
Sheryl Ferris-Little 07/20/2019 Premier Martial Arts/Grand River CrossFit 07/201/2019 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
 7 reps
Performed as RX
Sheryl Ferris-Little 07/17/2019 Premier Martial Arts/Grand River CrossFit 07/17/2019 30 rounds for time:
5 Sit-ups
5 Push-ups
5 Squats

Post time!
Scale as needed.
 18m 45s
Performed as RX
Sheryl Ferris-Little 07/09/2019 Premier Martial Arts/Grand River CrossFit 07/09/2019 Floor Press
5-5-3-3-1

Post heaviest load!
 95 lbs
Performed as RX
Sheryl Ferris-Little 07/08/2019 Premier Martial Arts/Grand River CrossFit 07/08/2019 For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (50/35), 12 Pull-ups


Post time!
Scale as needed.
Compare to July 14, 2018
 29m 43s
Performed as RX
Sheryl Ferris-Little 07/05/2019 Premier Martial Arts/Grand River CrossFit 07/05/2019 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
 8m 12s
Workout Scaled
Sheryl Ferris-Little 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 8 rounds 8 reps
Workout Scaled
Sheryl Ferris-Little 07/02/2019 Premier Martial Arts/Grand River CrossFit 07/02/2019 Back Squat
8-8-8-8
1 set -As many reps as possible.

These are linear sets. Use the same weight for your fifth set to failure.

Post load!
 65 lbs
Performed as RX
Sheryl Ferris-Little 06/26/2019 Premier Martial Arts/Grand River CrossFit 06/26/2019 For Time
200m Run/Row
12 Overhead Squats 65/45lbs
12 Sit-ups
200m Run/Row
9 Overhead Squats
9 Sit-ups
200m Run/Row
6 Overhead Squats
6 Sit-ups

Post time!
Scale as needed.		 6m 43s
Performed as RX
Sheryl Ferris-Little 06/24/2019 Premier Martial Arts/Grand River CrossFit 06/24/2019 For Time:
200m Row
2 Power Clean & Jerks 95/65lbs
200m Row
4 Power Clean & Jerks
200m Row
6 Power Clean & Jerks
200m Row
8 Power Cleans & Jerks
200m Row
10 Power Clean & Jerks
 12m 11s
Performed as RX
Sheryl Ferris-Little 06/20/2019 Premier Martial Arts/Grand River CrossFit 06/20/2019 Run or Row
200m
1min Rest
400m
1min rest
200m
1min Rest
400m

Post total time including rest!
 9m 18s
Performed as RX
Sheryl Ferris-Little 06/18/2019 Premier Martial Arts/Grand River CrossFit 06/18/2019 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Sheryl Ferris-Little 06/17/2019 Premier Martial Arts/Grand River CrossFit 06/17/2019 Tabata Bad Day
Tabata Double unders
8x20sec on, 10sec off
2min rest
Tabata BW Deadlifts
8x20sec on, 10sec off

Post total reps added together!
Scale as needed.
 462 reps
Workout Scaled
Sheryl Ferris-Little 06/14/2019 Premier Martial Arts/Grand River CrossFit 06/14/2019 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 95/65lbs
Push-ups

Post time!
Compare to June 28, 2017
Scale as needed.		 6m 42s
Performed as RX
Sheryl Ferris-Little 06/12/2019 Premier Martial Arts/Grand River CrossFit 06/12/2019 10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups

Post rounds & reps!
Scale as needed.
 5 rounds 0 reps
Performed as RX
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