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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 10/18/2017 Premier Martial Arts/Grand River CrossFit 10/18/2017 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

Post Time!
LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd
Compare to Oct 21, 2015
 8m 13s
Workout Scaled
Sheryl Ferris-Little 10/10/2017 Premier Martial Arts/Grand River CrossFit 10/10/2017 3 rounds for time:
10 Pull-ups
15 KB Swings 50/35lbs
20 Push-ups

Post time!
LVL1M: mod. pull ups, light weight
LVL1: mod pull ups, 40/25lbs
LVL2: mod pull-ups, 45/30lbs
LVL 3: Rx'd		 7m 36s
Performed as RX
Sheryl Ferris-Little 10/04/2017 Premier Martial Arts/Grand River CrossFit 10/04/2017 3 rounds for time:
20 sit ups
15 Burpees
10 SDHP 75/55lbs

Post time!
LVL1M: light weight, 10reps each
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: Rx'd		 7m 29s
Performed as RX
Sheryl Ferris-Little 09/30/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 25-30, 2017 8min Timecap
5 rep Power Clean
75/45lbs
85/55lbs
95/65lbs
105/75lbs
115/85lbs
125/95lbs
130/100lbs
135/105lbs.add 5lbs each set.

Post total reps!
Scale as needed.
 40 reps
Performed as RX
Sheryl Ferris-Little 09/20/2017 Premier Martial Arts/Grand River CrossFit 09/20/2017 Annie
50-40-30-20-10 reps of:
Double Unders
Sit ups

Post time!
Scale as needed.
 8m 34s
Workout Scaled
Sheryl Ferris-Little 09/18/2017 Premier Martial Arts/Grand River CrossFit 09/18/2017 21-15-9 reps of
Front Squats 115/85lbs
Weighted Sit-ups 20/14lbs med balls

Post time!
LVL1M: 15-9 reps, light weight, sit-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 6m 30s
Workout Scaled
Sheryl Ferris-Little 09/16/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 11-16, 2017 8 Rounds of:
2min Intervals of:
250m Row
10 Deadlifts @ BW
Sit-ups (Get as many sit-ups as you can before the 2min is up)
30 sec break between rounds.

Score is the total number of sit-ups performed over 8 rounds.
LVL1M: 4 rounds, 1/2 BW
LVL1: 6 rounds, 3/4 BW
LVL2: RX'd
LVL3: Rx'd plus 10lbs		 46 reps
Performed as RX
Sheryl Ferris-Little 09/13/2017 Premier Martial Arts/Grand River CrossFit 09/13/2017 4 rounds
6 Hang Power cleans 95/65lbs
6 Front Squats 95/65lbs
12 V-sits

Post time!
LVL1M: 2 rounds, light weight, sit ups
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: Rxd
 3m 36s
Performed as RX
Sheryl Ferris-Little 09/11/2017 Premier Martial Arts/Grand River CrossFit 09/11/2017 For Time:
10 Squats at 60% Body Weight
200m Row
20 Squats
400m Row
30 Squats
600m Row

LVL1M; Air Squats,
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
Compare to Sept 21, 2015
 12m 11s
Performed as RX
Sheryl Ferris-Little 09/07/2017 Premier Martial Arts/Grand River CrossFit 09/07/2017 3 rounds of:
1min Max Calorie Row
1min Max Box Jumps 24/20
1min Max KB Swings 50/35lbs
1min Rest

Post total reps added together.
LVL1M: 2 rounds, 20/16, light weight
LVL1: 35/20lbs
LVL2: RX'd
LVL3: 28/24
Compare to Sept 16, 2013
 130 reps
Performed as RX
Sheryl Ferris-Little 09/05/2017 Premier Martial Arts/Grand River CrossFit 09/05/2017 4 rounds for time:
5 Power Cleans 135/85
2 Rope Climbs

Post time!
LVL1M: light weight, mod. rope climb
LVL1: 95/55lbs, mod, rope climb
LVL2: 115/65lbs, mod. rope climb
LVL3: RX'd
Compare to Spet 24, 2014
 4m 25s
Workout Scaled
Sheryl Ferris-Little 09/01/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 28-Sept 1, 2017 Tabata sit-ups 8 x 20sec on/10sec off
800m run
Tabata Bottom to Bottom Squats

Post total reps!
Scale as needed.
 209 reps
Performed as RX
Sheryl Ferris-Little 08/30/2017 Premier Martial Arts/Grand River CrossFit 08/30/2017 7min AMRAP
8 V-sits
4 Hang Power Snatch 75/45lbs

Post rounds & reps!
LVL1M: sit-ups, light weight
LVL1: sit-ups, 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd		 11 rounds 7 reps
Performed as RX
Sheryl Ferris-Little 08/28/2017 Premier Martial Arts/Grand River CrossFit 08/28/2017 5 rounds for Time:
3 Ground to Overhead 115/75lbs
6 toes to bar
9 Push ups

Post time!
LVL1M: 3 rounds, light weight HKR
LVL1: 4 rounds, 95/55lbs, HKR
LVL2: 105/65lbs, K2C
LVL3: Rx'd		 7m 09s
Performed as RX
Sheryl Ferris-Little 08/22/2017 Premier Martial Arts/Grand River CrossFit 08/22/2017 Push Jerk
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Sheryl Ferris-Little 08/21/2017 Premier Martial Arts/Grand River CrossFit 08/21/2017 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds

Post Rounds and reps!
 6 rounds 3 reps
Workout Scaled
Sheryl Ferris-Little 08/14/2017 Premier Martial Arts/Grand River CrossFit 08/14/2017 4 rounds for time of:
40 Mountain Climbers
20 Sit-ups

Post time!
 5m 19s
Performed as RX
Sheryl Ferris-Little 08/11/2017 Premier Martial Arts/Grand River CrossFit 08/11/2017 For Time:
7 Sumo-deadlift highpull 75/55lbs
9 Box Jumps 24/20"
12 Sit-ups
12 Sumo-deadlift highpull
9 Box Jumps
7 Sit-ups

Post time!
LVL1M: 7,9,12 reps. Light weight 20/16"
LVL1: 55/35lbs, 20"/16"
LVL2: 65/45
LVL3: RX'd
Compare to August 12, 2016
 2m 22s
Performed as RX
Sheryl Ferris-Little 08/09/2017 Premier Martial Arts/Grand River CrossFit 08/09/2017 For Time:
100 Kettle Bell Swings 50/35lbs
Every minute on the minute do 10 Push ups

Post time:
LVL1M: 50 KB swings, light weight
LVL1: 75 Kb swings, 40/25lbs,
LVL2: 45/30lbs
LVL3: RX'd		 5m 37s
Performed as RX
Sheryl Ferris-Little 08/04/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 31-Aug 4, 2017 4 rounds for time:
8 Hang Power cleans 95/65lbs
8 Front Rack walking lunges 95/65lbs

Post time!
Scale as needed.		 2m 24s
Performed as RX
Sheryl Ferris-Little 08/03/2017 Premier Martial Arts/Grand River CrossFit 08/03/2017 Run or Row
6x200m
1min Rest between.

Post fastest interval!
Scale as needed.
 0m 43s
Performed as RX
Sheryl Ferris-Little 08/02/2017 Premier Martial Arts/Grand River CrossFit 08/02/2017 3 rounds
15 DB snatch left arm 35/20lbs
15 v-sits
15 DB snatch right arm 35/20lbs

Post time!
LVL1M: 2 rounds, light weight, sit-ups
LVL1: 25/10lbs,
LVL2: 30/15lbs
LVL3: RX'd
 4m 36s
Performed as RX
Sheryl Ferris-Little 08/01/2017 Premier Martial Arts/Grand River CrossFit 08/01/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
Scale as needed.
 108 lbs
Performed as RX
Sheryl Ferris-Little 07/31/2017 Premier Martial Arts/Grand River CrossFit 07/31/2017 10min AMRAP
7 DB Thrusters 35/20lbs
21 Double Unders

Post rounds & reps!
LVL1M: 5min, light weight, singles
LVL1: 8min, 25/10lbs, double skips
LVL2: 30/15lbs, triple skips
LVL3: Rx'd		 8 rounds 51 reps
Workout Scaled
Sheryl Ferris-Little 07/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 24-29, 2017 Canadian Bacon
30 rounds for time:
5 Pull-ups
5 Push-ups
5 Squats

Post time!
Scale as needed.		 19m 48s
Workout Scaled
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