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Athlete	Date	Location	Workout Name	Description	Results
Sheryl Ferris-Little	02/06/2021	Premier Martial Arts/Grand River CrossFit	None	10:00 AMRAP 4 Push-ups 8 Triceps Dips 12 Mason Twists (6/side) 20 POINTS Post rounds and reps	13 rounds 4 reps Performed as RX
Sheryl Ferris-Little	02/03/2021	Premier Martial Arts/Grand River CrossFit	None	Triple Threat Part One 2 Burpees 10 Walking Lunges 4 Burpees 8 Walking Lunges 8 Burpees 4 Walking Lunges 10 Burpees 2 Walking Lunges Part Two 3 Rounds of: 10 Jump Squats 20 Mountain Climbers (10/side) Part Three 4 Rounds of: 5 Sit ups 10 Leg Levers 20 Bicycle Crunches 40 POINTS! Post total time	9m 01s Performed as RX
Sheryl Ferris-Little	02/02/2021	Premier Martial Arts/Grand River CrossFit	None	Pandemic Groundhog Day contributed by Toni 30 POINTS 20:00 EMOM 6 power cleans @55 lbs (or any odd object!) and 8 step ups with a hop at the top. Perfect score is 20!	20 rounds 0 reps Workout Scaled
Sheryl Ferris-Little	02/01/2021	Premier Martial Arts/Grand River CrossFit	None	Jens Making the Boys Mad contributed by Jen P. 30 POINTS 12:00 EMOM 1st minute 45 second plank 2nd minute 5 Odd object Ground to Overhead and 10 Weighted walking lunges	12 rounds 0 reps Performed as RX
Sheryl Ferris-Little	01/29/2021	Premier Martial Arts/Grand River CrossFit	None	"Lucky 7s" contributed by Jeanette T. 40 POINTS 7 rounds for time 7 air squats 7 sit-ups 7 push-ups 7 step-ups 7 triceps dips 7 burpees 7 leg levers	19m 17s Performed as RX
Sheryl Ferris-Little	01/28/2021	Premier Martial Arts/Grand River CrossFit	None	"The 100 Point Workout" contributed by Kathy G. 40 POINTS Buy in: 1:00 plank 100 squats 100 sit-ups 100 alternating lunges 100 single skips Cash out: 1:00 plank	14m 35s Performed as RX
Sheryl Ferris-Little	01/27/2021	Premier Martial Arts/Grand River CrossFit	None	Housebound contributed by Fiona A. 40 POINTS 5 rounds for time of: 10 weighted sit ups with odd object 20 pushups 30 air squats 40 step ups	22m 37s Performed as RX
Sheryl Ferris-Little	01/25/2021	Premier Martial Arts/Grand River CrossFit	None	Anger Management - Lockdown Style contributed by Sheryl F. 20 POINTS No reps to count, just let it all out. This was a heavy bag tabata workout, but could be done shadow boxing style. Tabata 1 - upper body/punches Tabata 2 - lower body/kicks Tabata 3 - upper and lower body Tabata = 8 rounds, 20 seconds work, 10 seconds rest. 1 min rest between tabatas.	1 reps Performed as RX
Sheryl Ferris-Little	01/23/2021	Premier Martial Arts/Grand River CrossFit	None	40 POINTS 15min AMRAP: 15 Air Squats 10 Push-ups 5 Reverse Burpees Post rounds & reps! Compare to May 1, 2020	9 rounds 2 reps Performed as RX
Sheryl Ferris-Little	01/20/2021	Premier Martial Arts/Grand River CrossFit	None	30 POINTS 10min AMRAP: 7 Odd Object Thrusters 7 Odd Object Ground to Overhead 7 Sit-ups Post rounds & reps! Compare to May 13, 2020	8 rounds 2 reps Performed as RX
Sheryl Ferris-Little	01/19/2021	Premier Martial Arts/Grand River CrossFit	None	Sk8ters Gonna Plank - 50 POINTS 5 Rounds for time: 60 Speed skaters (30/side) 20 Air Squats 2:00 Plank Post time	19m 46s Performed as RX
Sheryl Ferris-Little	01/18/2021	Premier Martial Arts/Grand River CrossFit	None	Heidi 50 POINTS (Compare to May 16, 2020) 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 61 reps Performed as RX
Sheryl Ferris-Little	01/15/2021	Premier Martial Arts/Grand River CrossFit	01/15/2021	Tabatas! - 40 POINTS 8 Rounds of 20 seconds work/10 seconds rest. There is a 1:00 rest between each tabata. Tabata 1 Squats Tabata 2 Sit-ups Tabata 3 Push-ups Tabata 4 Alternating V-Sits Score is total reps	353 reps Performed as RX
Sheryl Ferris-Little	01/14/2021	Premier Martial Arts/Grand River CrossFit	01/14/2021	Hannah Banana Compare to April 24, 2020 20 POINTS 15min AMRAP: 10 Flutter Kicks 20 Odd-Object Ground-to-Overhead 30 Hops or single skips Post rounds & reps!	5 rounds 44 reps Performed as RX
Sheryl Ferris-Little	01/12/2021	Premier Martial Arts/Grand River CrossFit	01/12/2021	30 POINTS For time: 5-10-15-20-25-30-35-40-45-50 Alternating Lunges 5 Burpees after each set Post time!	15m 10s Performed as RX
Sheryl Ferris-Little	01/11/2021	Premier Martial Arts/Grand River CrossFit	01/11/2021	Marguerita- 40 POINTS 50 Rounds for time: 1 Burpee 1Push-up 1 Jumping Jack 1 Hand Stand Post time!	20m 40s Performed as RX
Sheryl Ferris-Little	01/09/2021	Premier Martial Arts/Grand River CrossFit	01/09/2021	Ivan the Terrible - 40 POINTS For time: 90 Seconds Jump Rope 50 Lunges 50 Push-ups 50 Sit-ups 90 Seconds Jump Rope 40 Lunges 40 Push-ups 40 Sit-ups 90 Seconds Jump Rope 30 Lunges 30 Push-ups 30 Sit-ups 90 Seconds Jump Rope 20 Lunges 20 Push-ups 20 Sit-ups 90 Seconds Jump Rope 10 Lunges 10 Push-ups 10 Sit-ups Post time!	32m 10s Performed as RX
Sheryl Ferris-Little	01/08/2021	Premier Martial Arts/Grand River CrossFit	None	20 POINTS For Time: Buy-In 30 Jump Squats Followed by 4 rounds of: 15 Sit-ups 15 V-Sits 30 Bicycle Crunches 45 Second plank Cash Out 30 Jump Squats Post time!	13m 31s Performed as RX
Sheryl Ferris-Little	01/07/2021	Premier Martial Arts/Grand River CrossFit	01/07/2021	Chipper - 20 POINTS For Time: 50 Air Squats 10 Burpees 50 Sit-ups 10 Burpees 50 Lunges 10 Burpees 50 Jumping Jacks 10 Burpees Post time!	10m 26s Performed as RX
Sheryl Ferris-Little	01/06/2021	Premier Martial Arts/Grand River CrossFit	None	Lockdown - 30 POINTS For time: 10-9-8-7-6-5-4-3-2-1 Push Ups 20-18-16-14-12-10-8-6-4-2 V-Sits 30-27-24-21-18-15-12-9-6-3 Air Squats Post time!	14m 27s Performed as RX
Sheryl Ferris-Little	01/05/2021	Premier Martial Arts/Grand River CrossFit	01/05/2021	Cindys Cousin - 40 POINTS 20:00 AMPRAP 5 Burpees 10 Push-ups 15 Air Squats Post rounds & reps!	11 rounds 10 reps Performed as RX
Sheryl Ferris-Little	01/04/2021	Premier Martial Arts/Grand River CrossFit	01/04/2021	Monday January 4 Run 3K - 60 POINTS Post time	18m 39s Workout Scaled
Sheryl Ferris-Little	01/02/2021	Premier Martial Arts/Grand River CrossFit	None	Saturday January 2 Super Legs 30 POINTS 5 Rounds for time: 20 Air Squats 20 Alternating Lunges 20 Alternating Split Squat Jumps 10 Jump Squats Post time!	12m 37s Performed as RX
Sheryl Ferris-Little	01/01/2021	Premier Martial Arts/Grand River CrossFit	01/01/2021	Friday January 1st 20 POINTS For time: 10-20-30-40-50-40-30-20-10 Unbroken Air Squats 30 seconds Wall Sit between each set Post time!	14m 07s Performed as RX
Sheryl Ferris-Little	12/23/2020	Premier Martial Arts/Grand River CrossFit	12/23/2020	10min AMRAP: 5 Deadlifts 185/135lbs 7 HR Push-ups 9 Wall Balls 20/14lbs Post rounds and reps!	6 rounds 10 reps Performed as RX

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