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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 04/08/2015 Premier Martial Arts/Grand River CrossFit 04/08/2015 21-15-9 reps of:
Power Cleans 115/75lbs
Wall Balls 20/15lbs

Post time!
LVL1M: 15-9 reps, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 8m 55s
Performed as RX
Sheryl Ferris-Little 04/07/2015 Premier Martial Arts/Grand River CrossFit 04/07/2015 Floor Press
5-5-5-5-5

Post heaviest load!
 90 lbs
Performed as RX
Sheryl Ferris-Little 04/06/2015 Premier Martial Arts/Grand River CrossFit 04/06/2015 4 rounds for time:
8 KB Swings 50/35lbs
8 Box Jumps 24/20
8 Walking Lunges
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, 20"/16", hang knee
LVL1: 3 rounds, 40/25lbs, 20/16", hang knee
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 8m 35s
Performed as RX
Sheryl Ferris-Little 04/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 30-Apr 2, 2015 Tabatas 20sec on/10sec off
SA DB Snatch(alternate each set) 35/20lbs
V-Sits
SA DB Push Press 35/20lbs

Post total reps added together.
LVL1M: Light weight
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 368 reps
Performed as RX
Sheryl Ferris-Little 04/01/2015 Premier Martial Arts/Grand River CrossFit 04/01/2015 10min AMRAP
7 Push press 95/65lbs
7 Push-ups
7 Pull-ups

Post rounds and reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 6 rounds 14 reps
Workout Scaled
Sheryl Ferris-Little 03/28/2015 Premier Martial Arts/Grand River CrossFit Prize WOD March 23-28, 2015 8min Time Cap of:
25 Box jumps @ 20/16
25 Box Jumps @ 24/20
25 Push-up
25 Sit-ups
With time left Max rep wall balls

Post total reps!
Scale as needed.
 132 reps
Performed as RX
Sheryl Ferris-Little 03/26/2015 Premier Martial Arts/Grand River CrossFit 03/26/2015 3000m Time Trial Run or Row

Scale as needed.
Post time!
 21m 28s
Performed as RX
Sheryl Ferris-Little 03/24/2015 Premier Martial Arts/Grand River CrossFit 03/24/2015 Snatch Grip Deadlift
5-5-5-5-5

Post heaviest load!		 145 lbs
Performed as RX
Sheryl Ferris-Little 03/23/2015 Premier Martial Arts/Grand River CrossFit 03/23/2015 6 rounds for Time:
5 Chest to Bar Pull-ups
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M: 3 rounds, mod. pull-ups
LVL1: 4 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd
 10m 10s
Workout Scaled
Sheryl Ferris-Little 03/09/2015 Premier Martial Arts/Grand River CrossFit 03/09/2015 15min AMRAP
20 Air Squats
20/15 Calorie Row

Post rounds and reps!
LVL1M: 7min,
LVL1: 12min
LVL2: RX'd
LVL3: RX'd
 6 rounds 6 reps
Performed as RX
Sheryl Ferris-Little 02/27/2015 Premier Martial Arts/Grand River CrossFit 02/27/2015 21-15-9 reps of:
Deadlift @ 65% of 1RM
Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 40% 1RM
LVL2: 55% 1RM
LVL3: RX'd
 9m 42s
Workout Scaled
Sheryl Ferris-Little 02/25/2015 Premier Martial Arts/Grand River CrossFit 02/25/2015 10min AMRAP of:
10 Wall Balls 20/15lbs
10 KB Swings 50/35lbs

Post rounds and reps1
LVL1M: 5min, light weight
LVL1: 8min, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 6 rounds 16 reps
Performed as RX
Sheryl Ferris-Little 02/17/2015 Premier Martial Arts/Grand River CrossFit 02/17/2015 10min AMRAP of:
3 OHS 65/45lbs
6 Push-ups
9 V-sits

Post rounds & reps!
LVL1M: 5min, light weight,
LVL1: 8min, 55/35lbs
LVL2: RX'd
LVL3: RX'd		 9 rounds 9 reps
Performed as RX
Sheryl Ferris-Little 02/04/2015 Premier Martial Arts/Grand River CrossFit 02/04/2015 4 rounds for Time
10 Med ball sit-ups 20/15lbs
10 Med ball push-ups

Post time!
Scale as needed.
 80 reps
Performed as RX
Sheryl Ferris-Little 01/28/2015 Premier Martial Arts/Grand River CrossFit 01-28-2015 21-15-9 reps of:
Power Cleans 115lbs/75lbs
Leg Levers
Wall Balls 20/15lbs

Post time!
LVL1M: light weight
LVL1: 85/55lbs
LVL2: 105/65lbs
LVL3: RX'd 		11m 53s
Performed as RX
Sheryl Ferris-Little 01/27/2015 Premier Martial Arts/Grand River CrossFit 01-27-2015 Front Squats
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Sheryl Ferris-Little 01/22/2015 Premier Martial Arts/Grand River CrossFit 01/22/2015 4 rounds
90sec Max Reps Double Unders
45sec Rest

Post total reps!
Scale as needed.		 292 reps
Workout Scaled
Sheryl Ferris-Little 01/19/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 19-24, 2015 "Grace"

30 Clean & Jerk 135/85lbs

Post time!

Scale as needed!
 4m 27s
Workout Scaled
Sheryl Ferris-Little 01/15/2015 Premier Martial Arts/Grand River CrossFit 01/15/2015 200mx6 Rowing
30sec break

Post fastest interval!
 0m 51s
Performed as RX
Sheryl Ferris-Little 01/12/2015 Premier Martial Arts/Grand River CrossFit 01/12/2015 10min AMRAP of:
5 Push Jerks @ 80% of Shoulder Press 1RM
12 Squats with above weight

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd		 10 rounds 12 reps
Workout Scaled
Sheryl Ferris-Little 01/09/2015 Premier Martial Arts/Grand River CrossFit 01/09/2015 21-15-9 reps of:
Power Snatches 95/65lbs
Toes to Bar

Post time!
LVL1M: light weight, hang knee raise
LVL1: 75/45lbs, hang knee raise
LVL2: 85/55lbs, knees to chest
LVL3: RX'd		 6m 16s
Workout Scaled
Sheryl Ferris-Little 01/07/2015 Premier Martial Arts/Grand River CrossFit 01/07/2015 For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/25lbs
10 Box Jumps

LVL1M: 25 WB's, 20 Double Skips,15KB Swings(35lbs/20lbs),10 Lunges(25lbs/15lbs), 5 Box Jumps(20"/16")
LVL1: Triple Skips
LVL2: RX'd
LVL3: RX'd + 28"/24"		 7m 09s
Workout Scaled
Sheryl Ferris-Little 01/06/2015 Premier Martial Arts/Grand River CrossFit 01/06/2015 Overhead Squat
5-5-5-5-5

Post heaviest load!
 55 lbs
Performed as RX
Sheryl Ferris-Little 01/06/2015 Premier Martial Arts/Grand River CrossFit 01/06/2015 Overhead Squat
5-5-5-5-5

Post heaviest load!
 55 lbs
Performed as RX
Sheryl Ferris-Little 01/05/2015 Premier Martial Arts/Grand River CrossFit 01/05/2015 3 rounds for time
12 Ground to Overhead @ 65% BW
12 Air Squats

Post time!
LVL1M: light weight
LVL1: 50% body weight
LVL2: 60% body weight
LVL3: RX'd		 5m 15s
Workout Scaled
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