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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 03/14/2016 Premier Martial Arts/Grand River CrossFit 03/14/2016 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd		 8m 28s
Performed as RX
Sheryl Ferris-Little 03/07/2016 Premier Martial Arts/Grand River CrossFit 03/07/2016 6 rounds for time
5 Hang Power Cleans 95/65lbs
5 V-Sits
5 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, sit-ups, 20"/16 step ups
LVL1: 4 rounds, 75/45lbs, 20"/16" step ups
LVL2: 85/55lbs, step ups
LVL1: Rx'd		 5m 12s
Performed as RX
Sheryl Ferris-Little 03/03/2016 Premier Martial Arts/Grand River CrossFit 03/03/2016 Time Trial
2500m Row

Post time!
 13m 22s
Performed as RX
Sheryl Ferris-Little 03/03/2016 Premier Martial Arts/Grand River CrossFit 03/03/2016 Time Trial
2500m Row

Post time!
 13m 22s
Performed as RX
Sheryl Ferris-Little 02/26/2016 Premier Martial Arts/Grand River CrossFit 02/26/2016 7min Time Cap
2 Power cleans 95/65lbs starting point.
add 5lbs each round.

Post heaviest load!
Scale as needed!		 115 lbs
Performed as RX
Sheryl Ferris-Little 02/26/2016 Premier Martial Arts/Grand River CrossFit 02/26/2016 7min Time Cap
2 Power cleans 95/65lbs starting point.
add 5lbs each round.

Post heaviest load!
Scale as needed!		 115 lbs
Performed as RX
Sheryl Ferris-Little 02/09/2016 Premier Martial Arts/Grand River CrossFit 02/09/2016 Back Squat
3-3-3-3-3-3-3

Post heaviest load!
 135 lbs
Performed as RX
Sheryl Ferris-Little 02/05/2016 Premier Martial Arts/Grand River CrossFit 02/05/2016 5 rounds for time:
5 Power Cleans 135/85lbs
30 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 105/65lbs, double skips
LVL2: 115/75lbs, triple skips
LVL3: RX'd
 6m 06s
Workout Scaled
Sheryl Ferris-Little 02/02/2016 Premier Martial Arts/Grand River CrossFit 02/02/2016 Floor Press
5-5-5-5-5

Post heaviest load!
 75 lbs
Performed as RX
Sheryl Ferris-Little 01/26/2016 Premier Martial Arts/Grand River CrossFit 01/25/2016 Overhead Squat
5-5-5-5-5

Post heaviest load!
 55 lbs
Performed as RX
Sheryl Ferris-Little 12/30/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 28-30, 2016 For Time:
1000m Row
20 Deadlifts 135/95lbs
500m Row
10 Deadlifts
250m Row

Post time!
LVL1M: 1/2 Distance, light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 12m 08s
Performed as RX
Sheryl Ferris-Little 12/29/2015 Premier Martial Arts/Grand River CrossFit 12/29/2015 Dynamic Effort: EMOM 10min

Complete 2 Squat Cleans @ 70% of 1RM

Post load!
 70 lbs
Performed as RX
Sheryl Ferris-Little 12/28/2015 Premier Martial Arts/Grand River CrossFit 12/28/2015 For Time:
100 Pull-ups

Scale as needed!
 12m 28s
Workout Scaled
Sheryl Ferris-Little 12/23/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 21-23, 2015 For time
Use same bar load throughout
25x Sumo deadlift high pull 75/55lbs
Row 200m
25x Power snatch
Row 200m
25x Power clean
Row 200m
25x Deadlifts

Post time!
Scale as needed.
 9m 14s
Workout Scaled
Sheryl Ferris-Little 12/22/2015 Premier Martial Arts/Grand River CrossFit 12/22/2015 Thrusters
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
Performed as RX
Sheryl Ferris-Little 12/21/2015 Premier Martial Arts/Grand River CrossFit 12/21/2015 3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. Step-Ups 20"
30 sec between each exercise.

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips/divide by 2 for score
LVL2: triple skips/divide by 3 for score
LVL3: RX'd		 259 reps
Workout Scaled
Sheryl Ferris-Little 12/18/2015 Premier Martial Arts/Grand River CrossFit 12/18/2015 5 rounds for time:
10 Push Press @ 50% BW
10 Jumping Lunges Total alternating
10 Hand Release Push-ups

Post time!
LVL1M: 3 rounds, Light weight
LVL1: 4 rounds, 30% BW
LVL2: 40%BW
LVL3: RX'd		 6m 02s
Workout Scaled
Sheryl Ferris-Little 12/14/2015 Premier Martial Arts/Grand River CrossFit 12/14/2015 For Max Distance
10min Time Cap
30 Deadlifts 115/85
20 Front Squats 115/85lbs
10 Ground to Overhead 115/85lbs
Max Distance Row in remaining time!

Post total Distance!
Scale as needed.		 1,015 m
Workout Scaled
Sheryl Ferris-Little 11/21/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 16-21, 2015 Fight Gone Bad Warm-up
1min on Each for total reps. 1min break between
Wall Balls 20/15lbs
SDHP 75/55lbs
Box Jumps 24/20
Push Press 75/55lbs
Row for Calories

Post total reps and calories added together.		 94 reps
Performed as RX
Sheryl Ferris-Little 11/18/2015 Premier Martial Arts/Grand River CrossFit 11/18/2015 For Time:
21 Burpees
21 KB Swings 50/35lbs
21 Pull-ups
21 Box Jumps 24/20
21 Burpees

Post time!
Scale as needed.
 9m 48s
Performed as RX
Sheryl Ferris-Little 11/17/2015 Premier Martial Arts/Grand River CrossFit 11/17/2015 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!		 65 lbs
Performed as RX
Sheryl Ferris-Little 11/16/2015 Premier Martial Arts/Grand River CrossFit 11/16/2015 3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 8m 25s
Performed as RX
Sheryl Ferris-Little 11/09/2015 Premier Martial Arts/Grand River CrossFit 11/09/2015 10min AMRAP
5 Thrusters 95/65lbs
10 KB swings 50/35lbs
15 Sit-ups

Post rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs, 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd		 5 rounds 18 reps
Performed as RX
Sheryl Ferris-Little 11/05/2015 Premier Martial Arts/Grand River CrossFit 11/05/2015 4x400m Run or Row
1min Rest between intervals

Post fastest interval!

 1m 46s
Performed as RX
Sheryl Ferris-Little 11/02/2015 Premier Martial Arts/Grand River CrossFit 11/02/2015 For Time
500m Row
25 Push-ups
25 Squats
25 Sit-ups
500m Row

Post Time!
Scale as needed.
 7m 29s
Performed as RX
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