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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 05/11/2017 Premier Martial Arts/Grand River CrossFit 05/11/2017 Run/Row
2x200m
1min Rest between
2x400m
2min Rest between
800m

Post total time including breaks
Scale as needed.		 16m 07s
Performed as RX
Sheryl Ferris-Little 05/10/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 8-11, 2017 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post rounds & reps!
Scale as needed.
 3 rounds 11 reps
Performed as RX
Sheryl Ferris-Little 05/09/2017 Premier Martial Arts/Grand River CrossFit 05/09/2017 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Sheryl Ferris-Little 05/03/2017 Premier Martial Arts/Grand River CrossFit 05/03/2017 3 Rounds for Time:
400m Run
20 Wall Balls
20 Sit-ups

Post time!
LVL1M: 2 rounds, 200m runs
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 14m 52s
Performed as RX
Sheryl Ferris-Little 05/02/2017 Premier Martial Arts/Grand River CrossFit 05/02/2017 Squat Clean
3-3-3-3-3-3-3

Post heaviest load!
 115 lbs
Performed as RX
Sheryl Ferris-Little 05/01/2017 Premier Martial Arts/Grand River CrossFit 05/01/2017 10min AMRAP:
6 Hang Power Snatch 65/45lbs
6 Burpees
6 Push Press 65/45lbs

Post rounds & reps!
LVL1M: light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 7 rounds 2 reps
Performed as RX
Sheryl Ferris-Little 04/28/2017 Premier Martial Arts/Grand River CrossFit 04/28/2017 5 rounds of:
8 Floor press 95lbs/65lbs
250m row

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 10m 26s
Performed as RX
Sheryl Ferris-Little 04/25/2017 Premier Martial Arts/Grand River CrossFit 04/25/2017 Front Squat
5-5-3-3-1 reps

Post heaviest load!
 145 lbs
Performed as RX
Sheryl Ferris-Little 04/24/2017 Premier Martial Arts/Grand River CrossFit 04/24/2017 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
8 Burpees over bar

Post time!
LVL1M: Light weight, push-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 10m 11s
Performed as RX
Sheryl Ferris-Little 04/22/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 17-22, 2017 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

LVL1M: 10 reps each, 55/35lbs, 20/16 step ups, asst. pull-ups
LVL1: 15 reps each, asst. pull-ups, 20/16 box jumps
LVL2: asst. pull-ups
LVL3: RX'd		 16m 08s
Performed as RX
Sheryl Ferris-Little 04/20/2017 Premier Martial Arts/Grand River CrossFit 04/20/2017 Run or Row
3km/3000m

Post time!
 22m 32s
Performed as RX
Sheryl Ferris-Little 04/19/2017 Premier Martial Arts/Grand River CrossFit 04/19/2017 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Pull-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod. pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 7 rounds 3 reps
Performed as RX
Sheryl Ferris-Little 04/19/2017 Premier Martial Arts/Grand River CrossFit 04/19/2017 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Pull-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod. pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 7 rounds 3 reps
Performed as RX
Sheryl Ferris-Little 04/12/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 10-15, 2017 4 rounds for time
20 Overhead walking lunges 45/25lbs
10 Hang squat clean 95/65lbs

Post Time!
LVL1M: light weight
LVL1: 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: Rx'd
 10m 01s
Performed as RX
Sheryl Ferris-Little 04/11/2017 Premier Martial Arts/Grand River CrossFit 04/11/2017 Push Jerk
3-3-3-3-3-3-3
Followed by 2x10 @ 50% of 3R

Post heaviest load!
 110 lbs
Performed as RX
Sheryl Ferris-Little 04/10/2017 Premier Martial Arts/Grand River CrossFit 04/10/2017 7 Rounds for Time:
10 Deadlifts @ 135/95
10 V-Sits

Post time!
LVL1M: 4 rounds, light weight, sit-ups
LVL1: 115/75lbs, sit-ups
LVL2: 125/85lbs
LVL3: RX'd		 5m 04s
Performed as RX
Sheryl Ferris-Little 04/03/2017 Premier Martial Arts/Grand River CrossFit 04/03/2017 21-15-9 reps of:
Row for Calories
Back Squats 135/95lbs
Sit-ups

LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 10m 27s
Performed as RX
Sheryl Ferris-Little 03/30/2017 Premier Martial Arts/Grand River CrossFit 03/30/2017 Run or Row
6x200m
Rest as needed between.

Post fastest interval!
Scale as needed.
 0m 47s
Performed as RX
Sheryl Ferris-Little 03/28/2017 Premier Martial Arts/Grand River CrossFit 03/28/2017 Power Cleans
2-2-2-2-2-2-2-2-2-2

Post heaviest load!
 120 lbs
Performed as RX
Sheryl Ferris-Little 03/27/2017 Premier Martial Arts/Grand River CrossFit 03/27/2017 3 rounds for time of:
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups

Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.

Post time!
Scale as needed.		 16m 53s
Performed as RX
Sheryl Ferris-Little 03/23/2017 Premier Martial Arts/Grand River CrossFit 03/23/2017 Run or Row
2 x 1000m
4min Rest between.

Post fastest interval!
 5m 55s
Performed as RX
Sheryl Ferris-Little 03/21/2017 Premier Martial Arts/Grand River CrossFit 03/21/2017 Floor Press
3-3-3-3-3-3-3
2 x 10 @ 50% of heaviest 3 rep.

Post heaviest load!
 100 lbs
Performed as RX
Sheryl Ferris-Little 03/20/2017 Premier Martial Arts/Grand River CrossFit 03/20/2017 CrossFit Games Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:

9 deadlifts, 155/115lbs
12 push-ups
15 box jumps, 24/20

Post rounds & reps!
LVL1M: 10min, light weight, 20"/16" step ups
LVL1: 12min, 115/65lbs, 20/16" step ups,
LVL2: 135/95lbs, step ups permitted.
LVL3: RX'd no step ups.		 5 rounds 30 reps
Performed as RX
Sheryl Ferris-Little 03/17/2017 Premier Martial Arts/Grand River CrossFit 03/17/2017 8min AMRAP of:
20 Double Unders
10 OHS 65/45lbs
5 Burpees

Post rounds & reps!
LVL1M: 5min, single skips,light weight
LVL1: double skips, 45/25lbs
LVL2: triple skips, 55/35lbs
LVL3: RX'd
 4 rounds 0 reps
Workout Scaled
Sheryl Ferris-Little 03/15/2017 Premier Martial Arts/Grand River CrossFit 03/15/2017 For time:
2-4-6-8-10-12-14 reps of:
Clusters 75/45lbs
Sit ups

Post time!
LVL1M: 2-8 reps. light weight
LVL1: 2-12 reps 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 9m 26s
Performed as RX
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