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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 04/04/2018 Premier Martial Arts/Grand River CrossFit 04/04/2018 5 rounds for time of:
5 DB Thrusters 50/35lbs
5 Burpees over DBs
10 DB Front Rack walking lunges

Post time!
Scale as needed.		 10m 16s
Workout Scaled
Sheryl Ferris-Little 04/03/2018 Premier Martial Arts/Grand River CrossFit 04/03/2018 Deadlift
5-5-3-3-1

Post heaviest load!
 250 lbs
Performed as RX
Sheryl Ferris-Little 04/02/2018 Premier Martial Arts/Grand River CrossFit 04/02/2018 8min AMRAP of:
3 Clean & Jerks 115/75lbs
5 Hand Release Push-ups

Post rounds & reps!
Scale as needed.		 10 rounds 0 reps
Performed as RX
Sheryl Ferris-Little 03/28/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 26-29, 2018 Slap Happy
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Post total reps including double unders!
Scaling/modifications available on gym whiteboard.		 416 reps
Workout Scaled
Sheryl Ferris-Little 03/27/2018 Premier Martial Arts/Grand River CrossFit 03/27/2018 Box Squat
3-3-3-3-3-3-3 @75% of 1RM
Linear Sets

Post Load!

 135 lbs
Performed as RX
Sheryl Ferris-Little 03/26/2018 Premier Martial Arts/Grand River CrossFit 03/26/2018 For Time:
75 Clean & Jerk @ 50% Body weight
*Every 25 reps do 25 double unders.
Finish with double unders

Post Time!
Scaling/modifications shown at gym on whiteboard.

 11m 28s
Workout Scaled
Sheryl Ferris-Little 03/23/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.5 Complete as many rounds as possible in 7min of:
3 Thrusters 100/65lbs
3 Chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups
12 thrusters
12 chest to bar pull-ups
15 thrusters
15 chest to bar pull-ups
etc.. add 3 reps per round

Post total reps!		 94 reps
Workout Scaled
Sheryl Ferris-Little 03/16/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.4 For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.
Post total reps!		 145 reps
Workout Scaled
Sheryl Ferris-Little 03/10/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 5-10, 2018 3 x AMRAP in 4:00, rest 2:00 between
5 Hang Power Snatch 75/45lbs
5 pull-ups
5 box jumps, 24/20

Post reps!
Scale as needed.
 137 reps
Performed as RX
Sheryl Ferris-Little 03/09/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.3 2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes
If finished post time in comments.		 816 reps
Workout Scaled
Sheryl Ferris-Little 03/06/2018 Premier Martial Arts/Grand River CrossFit 03/06 Power Clean
5-5-3-3-1

Post heaviest load!		 115 lbs
Performed as RX
Sheryl Ferris-Little 03/05/2018 Premier Martial Arts/Grand River CrossFit 03/05/2018 4 rounds
12 DB Single Arm Snatch 50/35lbs (Alternating)
12 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 4m 28s
Performed as RX
Sheryl Ferris-Little 03/02/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees

12min Time Cap!

If not finished in 12min post reps in Comments.		 10m 26s
Workout Scaled
Sheryl Ferris-Little 03/02/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.2A Clean 1RM

Post heaviest load!
 115 lbs
Performed as RX
Sheryl Ferris-Little 02/28/2018 Premier Martial Arts/Grand River CrossFit 02/28/2018 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!
LVL1M: 4min, hang knee raise,light weight,
LVL1: 6min, knees to chest 75/45lbs
LVL2: Knees to chest, 85/55lbs
LVL3: RX'd		 7 rounds 4 reps
Performed as RX
Sheryl Ferris-Little 02/27/2018 Premier Martial Arts/Grand River CrossFit 02/27/2018 Strict Press
5-5-3-3-1-10-10

Post heaviest load!		 70 lbs
Performed as RX
Sheryl Ferris-Little 02/26/2018 Premier Martial Arts/Grand River CrossFit 02/26/2018 4 rounds for time of:
15 Air Squats
10 KB Swings 50/35lbs
5 V-sits

Post Time.

LVL1M: 3 rounds, light weight, sit-ups
LVL1: 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd 		3m 48s
Performed as RX
Sheryl Ferris-Little 02/23/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 247 reps
Workout Scaled
Sheryl Ferris-Little 02/21/2018 Premier Martial Arts/Grand River CrossFit 02/21/2018 5 rounds for time:
6 DB Clean & Jerk 40/25lbs
250m Row

Post Time.
LVL1M: 3 rounds, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 10m 58s
Performed as RX
Sheryl Ferris-Little 02/20/2018 Premier Martial Arts/Grand River CrossFit 02/20/2018 Deadlift
5-5-3-3-1 reps

Post heaviest load!

 240 lbs
Performed as RX
Sheryl Ferris-Little 01/31/2018 Premier Martial Arts/Grand River CrossFit 01/31/2018 1-2-3-4-5-6-7-8-9-10 reps
Deadlifts 185/135lbs
Burpees over bar

Post time!
LVL1M: light weight
LVL1: 135/95lbs
LVL2: 155/115lbs
LVL3: Rx'd		 12m 00s
Workout Scaled
Sheryl Ferris-Little 01/24/2018 Premier Martial Arts/Grand River CrossFit 01/24/2018 For time:
20-15-10 reps for time of:
SA DB Snatch (Alt) 40/25lbs
V-Sits
Air Squats

Post time!
LVL1M: light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: Rx'd
 4m 46s
Performed as RX
Sheryl Ferris-Little 01/17/2018 Premier Martial Arts/Grand River CrossFit 01/17/2018 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod pull-ups
LVL1: 8min, 95/65lbs, mod, pull-ups
LVL2: 115/85lbs, mod pull-ups
LVL3: Rx'd		 6 rounds 6 reps
Workout Scaled
Sheryl Ferris-Little 01/08/2018 Premier Martial Arts/Grand River CrossFit 01/08/2018 4 Rounds for time:
5 DB Push Press 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs

LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd		 5m 00s
Performed as RX
Sheryl Ferris-Little 01/05/2018 Premier Martial Arts/Grand River CrossFit 01/05/2018 10min AMRAP of
3 Thrusters 95/65lbs
5 Pull-ups
9 Med Ball sit-ups 20/14lbs

Post rounds and reps!
LVL1M: 6min, light weight, mod. pull-ups
LVL1: 8min, 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd		 5 rounds 10 reps
Performed as RX
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