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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 01/10/2017 Premier Martial Arts/Grand River CrossFit 01/10/2017 Hang Power Clean
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Sheryl Ferris-Little 01/07/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 2-7, 2017 For time!
Buy In: 500m Row
Followed by:
5 rounds of:
15 Squats
10 V-sits
5 Push-ups
Cash Out: 25 Burpees

Post time!
Scale as needed.		 9m 54s
Performed as RX
Sheryl Ferris-Little 01/06/2017 Premier Martial Arts/Grand River CrossFit 01/06/2017 6 rounds for time:
5 Front Squat 95/65lbs
5 Pull-ups
10 Sit-ups

Post time!
LVL1M: 3 rounds, light weight, mod pull-ups
LVL1: 4 rounds, 75/45lbs, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 7m 24s
Performed as RX
Sheryl Ferris-Little 01/04/2017 Premier Martial Arts/Grand River CrossFit 01/04/2017 21-15-9 reps of:
Sumo-Deadlift Highpull 75/55
Mountain Climber Push-ups

Post time!
LVL1M: 15-9 reps, light weight, reg push-ups
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 5m 58s
Performed as RX
Sheryl Ferris-Little 11/22/2016 Premier Martial Arts/Grand River CrossFit 11/22/2016 Deadlift
10min to find new 3RM
5x3reps at new 3RM weight.

Post load!		 215 lbs
Performed as RX
Sheryl Ferris-Little 11/12/2016 Premier Martial Arts/Grand River CrossFit 11/12/2016 "Christine"
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps 24"/20"


Post time!
LVL1M: 2 rounds, light weight, 20"/16"
LVL1: 60% bodyweight, 20"/16"
LVL2: 75% Bodyweight,
LVL3: RX'd		 19m 46s
Performed as RX
Sheryl Ferris-Little 11/02/2016 Premier Martial Arts/Grand River CrossFit 11/02/2016 4 rounds for time of:
5 Hang Squat cleans 95/65lbs
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 3m 04s
Performed as RX
Sheryl Ferris-Little 11/01/2016 Premier Martial Arts/Grand River CrossFit 11/01/2016 Split Jerk

3-3-3-3-3-3-3
Linear Sets
2x10 Shoulder Press at 50% of 3 rep

Post load.
 95 lbs
Performed as RX
Sheryl Ferris-Little 10/31/2016 Premier Martial Arts/Grand River CrossFit 10/31/2016 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!


LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd
Compare to October 9, 2015		 17m 01s
Performed as RX
Sheryl Ferris-Little 10/29/2016 Premier Martial Arts/Grand River CrossFit Partner Challenge Partner WOD#4 12:00 Amrap
Max Calorie Row
Wall Balls 20/14
Athletes will alternate as necessary.

Post total reps!
Scale as needed.
 278 reps
Performed as RX
Sheryl Ferris-Little 10/26/2016 Premier Martial Arts/Grand River CrossFit 10/26/2016 8 Rounds for Time:
3 Deadlifts @ 185/135lbs
6 Burpees
12 Offset Walking lunges 50/30lbs

Post Time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 10m 09s
Performed as RX
Sheryl Ferris-Little 10/25/2016 Premier Martial Arts/Grand River CrossFit 10/25/2016 Partner Strength 4
Power Cleans
10X2 Linear sets!

Post Load!
This is a Partner Challenge Strength WOD.
 105 lbs
Performed as RX
Sheryl Ferris-Little 10/24/2016 Premier Martial Arts/Grand River CrossFit 10/24/2017 10min AMRAP of:
5 Back Squats @ BW
10 HR push-ups
15 Sit-ups

Post total reps!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 192 reps
Workout Scaled
Sheryl Ferris-Little 10/22/2016 Premier Martial Arts/Grand River CrossFit Partner Challenge WOD #3 Partner WOD 3
4 Rounds of
800M Run
50 Wall Balls 20/14
4 Sled Pushes
30 Hang Power Snatch 65/45
Athlete 1 runs 800 M while athlete 2 completes wall balls. Teams will then alternate the sled push and snatch.
Athlete 2 will run while athlete 1 completes wall balls
40min Time Cap!		 34m 13s
Performed as RX
Sheryl Ferris-Little 10/19/2016 Premier Martial Arts/Grand River CrossFit 10/19/2016 21-15-9
Box Jumps 24/20
Kettle Bell Swings 50/35lbs
Sumo deadlift highpull 75/55lbs

This is a Partner Challenge Whiteboard workout.
Scale as needed.
 8m 43s
Performed as RX
Sheryl Ferris-Little 10/18/2016 Premier Martial Arts/Grand River CrossFit 10/18/2016 Partner Strength 3
Back Squats
5X5 Linear Sets
2X10 at 50% of 5X5

Post load!
This is a Partner Challenge Strength WOD.		 125 lbs
Performed as RX
Sheryl Ferris-Little 10/17/2016 Premier Martial Arts/Grand River CrossFit 10/17/2016 For Time:
30 Ring Rows
400m Run
21 Deadlifts 115/85lbs
400m Run
21 Deadlifts
400m Run
30 Ring Rows

Post Time!
This is a Partner Challenge Whiteboard workout.
Scale as needed.		 10m 42s
Performed as RX
Sheryl Ferris-Little 10/15/2016 Premier Martial Arts/Grand River CrossFit 10/15/2016 Partner WOD 2
25:00 Amrap
20 Wall balls 20/14
20 KB Swings 50/35
20 Jumping Lunges
20 Sit-ups
20 Push-ups
20 Squats
-Partners alternate exercises. Reps must be completed by one person before switching.
-At the 10:00 & 15:00 both must run 400M
Score is total reps		 644 reps
Performed as RX
Sheryl Ferris-Little 10/14/2016 Premier Martial Arts/Grand River CrossFit 10/14/2016 4 rounds for time of:
5 Single arm DB Snatch left 50/30lbs
5 Single arm DB snatch right 50/30lbs
30 Double Unders

Post time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 5m 17s
Workout Scaled
Sheryl Ferris-Little 10/11/2016 Premier Martial Arts/Grand River CrossFit 10/11/2016 Thrusters
5-5-5-5-5
Linear Sets!

Post Load!

Take total volume and divide by BW to give you points for Partner Challenge.


 70 lbs
Performed as RX
Sheryl Ferris-Little 10/07/2016 Premier Martial Arts/Grand River CrossFit Partner Workout #1 of Partner Challenge! 8 Rounds (alternating) for Time:
8 DB Thrusters 35/25
12 Toes-to-Bar
16 Calorie Row

Each partner must complete round before the other goes.

Post time!
Scale as needed.		 22m 16s
Performed as RX
Sheryl Ferris-Little 10/04/2016 Premier Martial Arts/Grand River CrossFit 10/04/2016 Partner Strength #1
Deadlifts
10 X 2 reps
Linear sets

Points = Total volume divided by body weight.
Post load!
 185 lbs
Performed as RX
Sheryl Ferris-Little 10/03/2016 Premier Martial Arts/Grand River CrossFit 10/03/2016 Partner Challenge Workout
Last Ascent
5-10-15
Back Squat 155/105lbs
Box Jumps 24/20

Post time!
LVL1M: light wieght, 20/16
LVL1: 115/85lbs, 20/16
LVL2: 135/95lbs
LVL3: RXd no step ups!		 5m 18s
Performed as RX
Sheryl Ferris-Little 09/30/2016 Premier Martial Arts/Grand River CrossFit 09/30/2016 10min AMRAP:
5 Thrusters 95/65lbs
5 Toes to Bar
5 Box Jumps 24/20

Post rounds and reps!
LVL1M: 5min, light weight, HKR, 20/16"
LVL1: 8min, 75/45lbs, HKR, 20"/16"
LVL2: 85/55lbs, K2C
LVL3: RX'd
 6 rounds 5 reps
Performed as RX
Sheryl Ferris-Little 09/29/2016 Premier Martial Arts/Grand River CrossFit 09/29/2016 Run or Row
4 x 600m
2min Rest between
'
Post fastest Interval.		 3m 00s
Performed as RX
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