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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 01/11/2019 Premier Martial Arts/Grand River CrossFit 01/11/2019 For time:
12-9-6-3 reps of:
Back Squat (Body Weight)
Pull-ups

Post time!
Scale as needed.		 8m 36s
Workout Scaled
Sheryl Ferris-Little 01/09/2019 Premier Martial Arts/Grand River CrossFit 01/09/2019 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders

Post time!
Scale as needed
Compare to Jan 28, 2017
 12m 10s
Workout Scaled
Sheryl Ferris-Little 01/07/2019 Premier Martial Arts/Grand River CrossFit 01/07/2019 21-15-9 reps for time
Sumo-deadlift Highpull 75/55lbs
Box Jumps 24/20

Post time!
Scale as needed.		 6m 29s
Performed as RX
Sheryl Ferris-Little 01/04/2019 Premier Martial Arts/Grand River CrossFit 01/05/2019 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
6 Deadlifts @ BW 2nd minute
Workout finished at 100 calories

Post time!
Compare to Jan 22, 2018
 20m 46s
Performed as RX
Sheryl Ferris-Little 11/16/2018 Premier Martial Arts/Grand River CrossFit 11/16/2018 "Christine"
3 rounds of:
Row 500 meters
12 Deadlifts: body weight
21 Box jumps, 24/20

Post time!
Scale as needed.
 19m 37s
Performed as RX
Sheryl Ferris-Little 11/14/2018 Premier Martial Arts/Grand River CrossFit 11/14/2018 4 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alt. Dumbbell Snatches (50/35)
1 Minute Sit-ups
1 Minute Rest

Post total reps!
Scale as needed.
 246 reps
Workout Scaled
Sheryl Ferris-Little 11/13/2018 Premier Martial Arts/Grand River CrossFit 11/13/2018 Power Snatch
2-2-2-2-2-2-2-2

Post heaviest load!
 75 lbs
Performed as RX
Sheryl Ferris-Little 11/12/2018 Premier Martial Arts/Grand River CrossFit 11/12/2018 For Time:
20 Double Unders, 10 Dumbbell Power Cleans 35/20lbs
20 Sit-ups, 10 Dumbbell Hang Squat Cleans
20 Push-ups, 10 Dumbbell Push Presses
20 Air Squats, 10 Dumbbell Reverse Lunges
20 V-Sits, 10 Dumbbell Thrusters

Post time!
Scale as needed.		 5m 36s
Workout Scaled
Sheryl Ferris-Little 10/30/2018 Premier Martial Arts/Grand River CrossFit 10/30/2018 4 x 2min rounds of:
20/15 Cal row
Max Rep Push Jerks 115/75lbs
1min rest between rounds

Post total reps and calories.
Scale as needed!		 100 reps
Workout Scaled
Sheryl Ferris-Little 10/24/2018 Premier Martial Arts/Grand River CrossFit 10/24/2018 4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls 75/55lbs
9 Box Jumps

Post time!
Scale as needed.		 17m 53s
Performed as RX
Sheryl Ferris-Little 10/23/2018 Premier Martial Arts/Grand River CrossFit 10/23/2018 Floor Press
3-3-3-3-3-3-3

2x10@60% of 3rep

Post load!
 90 lbs
Performed as RX
Sheryl Ferris-Little 10/17/2018 Premier Martial Arts/Grand River CrossFit 10/17/2018 3-6-9-12-15-18 reps of:
Single arm push press each arm 35/20lbs
Box Jumps 24/20

Post time!
Scale as needed.		 10m 44s
Performed as RX
Sheryl Ferris-Little 10/15/2018 Premier Martial Arts/Grand River CrossFit 10/15/2018 5 rounds for Time
5 Overhead Squats 65/45lbs
7 V-sits
9 Pull-ups

Post time!
Scale as needed.		 11m 34s
Performed as RX
Sheryl Ferris-Little 10/09/2018 Premier Martial Arts/Grand River CrossFit 10/09/2018 21-18-15-12-9 reps of
Push Ups
Box Overs 24/20

Post time!
Scale as needed.		 9m 17s
Performed as RX
Sheryl Ferris-Little 10/01/2018 Premier Martial Arts/Grand River CrossFit 10/01/2018 12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 7 rounds 38 reps
Workout Scaled
Sheryl Ferris-Little 09/29/2018 Premier Martial Arts/Grand River CrossFit Prize WOD Sept 24-29, 2018 For Time:
25 Burpees
25 Power Cleans 115/85lbs
25 Burpees
EMOM do 5 wall balls 20/15lbs
10min Time Cap		 10m 00s
Performed as RX
Sheryl Ferris-Little 09/25/2018 Premier Martial Arts/Grand River CrossFit 09/25/2018 DB Straddle Press - Single Arm
5-5-5-5-5

Post heaviest load!
 25 lbs
Performed as RX
Sheryl Ferris-Little 09/24/2018 Premier Martial Arts/Grand River CrossFit 09/24/2018 3 Rounds For Time:
10 Bent row (95/65)
10 Hang clean (95/65)
10 Push Press (95/65)

Post time!
Scale as needed.		 6m 54s
Performed as RX
Sheryl Ferris-Little 09/19/2018 Premier Martial Arts/Grand River CrossFit 09/16/2018 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 14m 44s
Performed as RX
Sheryl Ferris-Little 09/17/2018 Premier Martial Arts/Grand River CrossFit 09/17/2018 3 Rounds for time:
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups


Post time!
Scale as needed.
 13m 47s
Performed as RX
Sheryl Ferris-Little 09/15/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 10-15, 2018 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.
Compare to Sept 30, 2017
 41 reps
Performed as RX
Sheryl Ferris-Little 09/12/2018 Premier Martial Arts/Grand River CrossFit 09/12/2018 21-15-9 reps of:
Sumo-deadlift highpull 75lbs/55lbs
Burpees

Post time!
 6m 48s
Performed as RX
Sheryl Ferris-Little 09/10/2018 Premier Martial Arts/Grand River CrossFit 09/10/2018 10min AMRAP:
3 Thrusters 95/65lbs
5 Toes to Bar
7 Box Jumps 24/20

Post rounds and reps!
Scale as needed.		 6 rounds 1 reps
Performed as RX
Sheryl Ferris-Little 09/06/2018 Premier Martial Arts/Grand River CrossFit 09/06/2018 Run or Row
2x1600m
Rest as needed between rounds.

Post total time.
 10m 12s
Performed as RX
Sheryl Ferris-Little 09/04/2018 Premier Martial Arts/Grand River CrossFit 09/04/2018 Push Press
5-5-5 @ 70% Strict Press 1RM
3-3-3 @ 80% Strict Press 1RM
2-2-2 @ 90% Strict Press 1RM
2x10 reps @ 50% Strict Press 1RM

Post heaviest load!
 68 lbs
Performed as RX
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