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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 06/10/2019 Premier Martial Arts/Grand River CrossFit 06/10/2019 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
 5m 16s
Workout Scaled
Sheryl Ferris-Little 06/05/2019 Premier Martial Arts/Grand River CrossFit 06/05/2019 4 rounds of:
10 Box Jumps 24/20
10 Sit-ups
10 Wall Balls 20/15lbs

Post time!
Scale as needed.		 7m 52s
Performed as RX
Sheryl Ferris-Little 06/03/2019 Premier Martial Arts/Grand River CrossFit 06/03/2019 4 rounds for time:
400m Run/Row
2 rounds of Strict Cindy*

Post time!
*5 strict pull-ups, 10 push-ups, 15 squats

Scale as needed.
 24m 26s
Performed as RX
Sheryl Ferris-Little 05/29/2019 Premier Martial Arts/Grand River CrossFit 05/29/2019 2x 6min AMRAP - 2min Rest between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
Compare to May 23, 2017
 166 reps
Workout Scaled
Sheryl Ferris-Little 05/22/2019 Premier Martial Arts/Grand River CrossFit 05/22/2019 4 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 V-sits
20 Kettle Bell Swings 50lbs/35lbs

Post time!
Scale as needed.		 8m 36s
Performed as RX
Sheryl Ferris-Little 05/15/2019 Premier Martial Arts/Grand River CrossFit 05/15/2019 Tabata Bottom to Bottom Squats
8x20sec on/10sec of Squats followed by:
1 mile Run or Row 1600m.

Post total time
 14m 32s
Performed as RX
Sheryl Ferris-Little 05/13/2019 Premier Martial Arts/Grand River CrossFit 05/13/2019 5 Rounds:
30 Double Unders
5 Power Cleans (115/85lbs)
7 Push-ups

Post time!
 4m 10s
Workout Scaled
Sheryl Ferris-Little 05/06/2019 Premier Martial Arts/Grand River CrossFit 05/06/2019 Shut Down
On the 4:00 x 4 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Post total rounds. 4 is a perfect score.
Scale as needed.		 4 rounds 0 reps
Performed as RX
Sheryl Ferris-Little 05/01/2019 Premier Martial Arts/Grand River CrossFit 05/01/2019 4 Rounds for time of:
3 Clean and Jerk 115/85lbs
6 Toes to Bar
9 Push ups

Post time!
 4m 37s
Performed as RX
Sheryl Ferris-Little 04/29/2019 Premier Martial Arts/Grand River CrossFit 04/29/2019 6 rounds for time
5 Hang power cleans 95/65lbs
5 V-sits
5 Box Jumps 24"/20"

Post time!
Scale as needed.		 5m 45s
Performed as RX
Sheryl Ferris-Little 04/27/2019 Premier Martial Arts/Grand River CrossFit 04/27/2019 21-15-9:
Power Snatches (75/55)
Toes to Bar
Push-ups

Post time!
Scale as needed.
 9m 19s
Workout Scaled
Sheryl Ferris-Little 04/24/2019 Premier Martial Arts/Grand River CrossFit 04/242019 4 rounds for time:
3 Deadlifts 225/155lbs
5 Toes to bar
7 Burpees

Post time!
Scale as needed.
 4m 35s
Performed as RX
Sheryl Ferris-Little 04/22/2019 Premier Martial Arts/Grand River CrossFit 04/22/2019 For time:
10 Handstand push-ups
20 Box jumps 24/20
30 Pull-ups
30 Push-ups
20 Double unders
10 Knees to elbows

Post time!
Scale as needed.
 4m 50s
Workout Scaled
Sheryl Ferris-Little 04/17/2019 Premier Martial Arts/Grand River CrossFit 04/17/2019 3 Rounds:
10 Front Squats 95/65lbs
15 Pull-ups
20 Double-Unders

Post time!
Scale as needed.		 9m 16s
Workout Scaled
Sheryl Ferris-Little 04/15/2019 Premier Martial Arts/Grand River CrossFit 04/15/2019 4 rounds for time:
5 Toes to Bar
10 Box Jumps
15 Wall-balls 20/15

Post time!
Scale as needed.		 10m 17s
Performed as RX
Sheryl Ferris-Little 04/12/2019 Premier Martial Arts/Grand River CrossFit 04/12/2019 5 Rounds:
30 Double Unders
5 Power Cleans 115/85lbs

Post time!
 3m 37s
Workout Scaled
Sheryl Ferris-Little 04/10/2019 Premier Martial Arts/Grand River CrossFit 04/10/2019 12min AMRAP:
5 Burpees
6 SA DB Snatch 50/35
7 Goblet Squats 50/35lbs

Post rounds & reps!
 7 rounds 12 reps
Performed as RX
Sheryl Ferris-Little 04/08/2019 Premier Martial Arts/Grand River CrossFit 04/08/2019 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Push-ups

Post Time!
 6m 34s
Performed as RX
Sheryl Ferris-Little 04/05/2019 Premier Martial Arts/Grand River CrossFit 04/05/2019 EMOM 10min
3 Power Cleans 135/95lbs
8 V-Sits

Perfect Score is 10 rounds!

 10 rounds 0 reps
Performed as RX
Sheryl Ferris-Little 04/03/2019 Premier Martial Arts/Grand River CrossFit 04/03/2019 5 rounds for time of:
5 Deadlifts 225/155lbs
10 Push-ups

Post time!
Scale as needed.
 2m 49s
Performed as RX
Sheryl Ferris-Little 04/02/2019 Premier Martial Arts/Grand River CrossFit 04/02/2019 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Sheryl Ferris-Little 04/01/2019 Premier Martial Arts/Grand River CrossFit 04/01/2019 12min AMRAP:
4 Burpees over DB
4 Single Arm Clean & Jerk (alt) 50/35lbs
4 Knees to Elbows

Post rounds & reps!
Scale as needed.
 9 rounds 1 reps
Workout Scaled
Sheryl Ferris-Little 03/23/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 CrossFit Intramural Points Workout

For max reps
Back-squat choose weight
Rest 3 minutes
Push-press choose weight
Rest 3 minutes
Deadlift choose weight

3min Time Cap for each exercise.
Post total load divided by bodyweight = Points.		 70 reps
Performed as RX
Sheryl Ferris-Little 03/16/2019 Premier Martial Arts/Grand River CrossFit 03/16/2019 CrossFit Open Intramural Points Workout
10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

Posts total reps!

 257 reps
Performed as RX
Sheryl Ferris-Little 03/15/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.4 CrossFit Open 19.4 Our Version
3 rounds
10 Snatches 65/45lbs
12 Bar Facing burpees
3min Rest
3 rounds
10 Chin over bar pull-ups
12 Bar facing burpees

12min Time cap including 3min rest.
Post total reps!		 86 reps
Performed as RX
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