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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 07/27/2017 Premier Martial Arts/Grand River CrossFit 07/27/2017 Run or Row
9min Time Trial

Post distance!		 1.53 km
Performed as RX
Sheryl Ferris-Little 07/25/2017 Premier Martial Arts/Grand River CrossFit 07/25/2017 Deadlift
3-3-3-3-3-3-3
Linear sets
2x10 @ 60% of 3 rep

Post load!
Scale as needed.


 155 lbs
Performed as RX
Sheryl Ferris-Little 07/24/2017 Premier Martial Arts/Grand River CrossFit 07/24/2017 4 rounds for time of:
20 Sit ups
15 Front Squats 95/65lbs
10 Push Press 95/65lbs


Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 11m 42s
Performed as RX
Sheryl Ferris-Little 07/15/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 10-17, 2017 10min AMRAP:
10 Box Jumps 24/20
8 Toes to Bar
6 Front Squats 95/65lbs

Post rounds and reps!
LVL1M: 6min, 20"/16" step ups,Hkr, light weight
LVL1: 8min, 20/16", Hkr, 75/45lbs
LVL2: K2C, 85/55lbs
LVL3: RX'd		 3 rounds 20 reps
Performed as RX
Sheryl Ferris-Little 07/10/2017 Premier Martial Arts/Grand River CrossFit 07/10/2017 6min EMOM
Minutes 1-3 3 Power Snatch 105/75lbs
Minutes 4-6 Clean & Jerks 105/75lbs

For the first 3 rounds do Power Snatch. For the last 3 rounds do clean & jerk.

Post total rounds. Perfect score is 6.
Scale as needed.		 6 rounds 0 reps
Performed as RX
Sheryl Ferris-Little 06/29/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 26-29, 2017 4 Rounds for Time of:
400m Run
50 Squats

Post time!
LVL1M: 2 rounds
LVL1: 3 Rounds
LVL2: RX'd
LVL3: RX'd		 14m 58s
Performed as RX
Sheryl Ferris-Little 06/28/2017 Premier Martial Arts/Grand River CrossFit 06/28/2017 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 95/65lbs
Push-ups

Post time!
LVL1M: 5-1 reps, light weight
LVL1: 8-1 reps, 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd 		5m 40s
Performed as RX
Sheryl Ferris-Little 06/27/2017 Premier Martial Arts/Grand River CrossFit 06/27/2016 Floor Press
5-5-3-3-1
Followed by:
2 x 10 @ 50% 1rep

Post heaviest load!
 100 lbs
Performed as RX
Sheryl Ferris-Little 06/19/2017 Premier Martial Arts/Grand River CrossFit 06/19/2017 EMOM for 10min
4 sumo deadlift high pulls, 75/55lbs
8 push-ups
12 mountain climbers

Post total rounds. Perfect score is 10!
LVL1M; 6min, light weight
LVL1: 8min, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 10 rounds 0 reps
Performed as RX
Sheryl Ferris-Little 06/16/2017 Premier Martial Arts/Grand River CrossFit 06/16/2017 10min AMRAP of:
10 KB Swings 50/35lbs
8 Deadlifts @ Bodyweight

Post rounds & reps!

LVL1M: 5min, light weight
LVL1: 7min, 35/20lbs, 50% bodyweight Deadlift
LVL2: 75% Bodyweight Deadlift
LVL3: RX'd

 6 rounds 14 reps
Performed as RX
Sheryl Ferris-Little 06/14/2017 Premier Martial Arts/Grand River CrossFit 06/14/2017 "Surfer on Acid"
3RFT:
400m Run
21 Burpees

Post time!
Scale as needed.

 13m 26s
Performed as RX
Sheryl Ferris-Little 06/13/2017 Premier Martial Arts/Grand River CrossFit 06/13/2017 Split Jerk
5-5-3-3-1

Post heaviest load!
 105 lbs
Performed as RX
Sheryl Ferris-Little 06/12/2017 Premier Martial Arts/Grand River CrossFit 06/12/2017 3 Rounds for time:
15 Calorie Row
10 Box Jumps 24"/20"
5 Power Cleans 115/85lbs

Post time!
LVL1M: 20"/16", light weight
LVL1: 20"/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 10m 01s
Performed as RX
Sheryl Ferris-Little 06/07/2017 Premier Martial Arts/Grand River CrossFit 06/07/2017 21 Thrusters 95/65lbs
21 KB Swings 50/35lbs
15 Thrusters
15 KB Swings
9 Thrusters
9 KB Swings

Post time!
Scale as needed.		 8m 20s
Performed as RX
Sheryl Ferris-Little 06/06/2017 Premier Martial Arts/Grand River CrossFit 06/06/2017 Power Snatch
5-5-3-3-1

Post heaviest load!
 85 lbs
Performed as RX
Sheryl Ferris-Little 06/05/2017 Premier Martial Arts/Grand River CrossFit 06/05/2017 8min AMRAP
7 clean and jerks 95/65lbs
15 double-unders

Post rounds and reps!
LVL1M: 5min, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 6 rounds 0 reps
Workout Scaled
Sheryl Ferris-Little 06/05/2017 Premier Martial Arts/Grand River CrossFit 06/05/2017 8min AMRAP
7 clean and jerks 95/65lbs
15 double-unders

Post rounds and reps!
LVL1M: 5min, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 6 rounds 0 reps
Performed as RX
Sheryl Ferris-Little 05/31/2017 Premier Martial Arts/Grand River CrossFit 05/31/2017 3 Rounds for Time of:
20 Deadlifts @ of Body Weight
20 Burpees

Post time!
LVL1M: light weight
LVL1: 60% BW
LVL2: 70% BW
LVL3: RX'd
 13m 51s
Performed as RX
Sheryl Ferris-Little 05/30/2017 Premier Martial Arts/Grand River CrossFit 05/30/2017 Power Cleans
5-5-3-3-1

Post heaviest load!
 120 lbs
Performed as RX
Sheryl Ferris-Little 05/29/2017 Premier Martial Arts/Grand River CrossFit 05/29/2017 5 rounds for time:
15 Calorie row
10 Box Jumps 24/20"
5 Floor Press 115/85

Post time!
LVL1M: 3 rounds, 20"16", light weight
LVL1: 4 rounds, 20/16", 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 16m 11s
Performed as RX
Sheryl Ferris-Little 05/25/2017 Premier Martial Arts/Grand River CrossFit 05/25/2017 Run or Row
4x800m
3min Rest Between

Post fastest interval!
 4m 09s
Performed as RX
Sheryl Ferris-Little 05/23/2017 Premier Martial Arts/Grand River CrossFit 05/23/2017 2 x AMRAP in 6:00, rest 2:00 in between
3 Power cleans 115/85lbs
6 V-sits
9 Wall Balls 20/14lbs

Post total reps!
LVL1M: light weight, sit-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 176 reps
Performed as RX
Sheryl Ferris-Little 05/19/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 15-19, 2017 For Time:
400m Run
25 Hand Release Push-ups
400m Run
25 KBS 50/35lbs
400m Run
25 Deadlifts (135/95)
400m Run
25 Wallballs (20/15)
400m Run
25Box Jumps (24/20")

Post time!
Scale as needed.		 21m 38s
Performed as RX
Sheryl Ferris-Little 05/18/2017 Premier Martial Arts/Grand River CrossFit 05/18/2017 Run or Row
4x400m
1min Rest between

Post fastest interval!
 1m 39s
Performed as RX
Sheryl Ferris-Little 05/17/2017 Premier Martial Arts/Grand River CrossFit 05/17/2017 For Time:
20 Curtis Press 95/65lbs
1 Curtis Press= 1 Hang clean +
Right leg lunge + Left Leg Lunge + Push Press

Post time!
LVL1M: 10 reps, light weight
LVL1: 15 reps, 75/45lbs
LVL2: 85/55lb
LVL3: RX'd + 3 Burpee penalty every time bar touches floor added on to end of workout. Post number of burpees performed.
Compare to May 16, 2014		 7m 04s
Performed as RX
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