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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 08/06/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 2-6, 2016 Max rounds in 5 minutes of
3 Handstand push-ups
6 Sumo deadlift high pulls 75/55lbs
Rest 2 minutes

Then, max rounds in 5 minutes of
4 Thrusters 75/55lbs
8 Pull-ups
Rest 2 minutes

Then, max rounds in 5 minutes of
5 KB swings 50/35lbs
10 Wall Balls

Post total reps for all added together!
Scale as needed.
Compare to August 8, 2015		 163 reps
Workout Scaled
Sheryl Ferris-Little 08/05/2016 Premier Martial Arts/Grand River CrossFit 08/05/2016 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

Post rounds & reps!

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
 6 rounds 6 reps
Performed as RX
Sheryl Ferris-Little 08/03/2016 Premier Martial Arts/Grand River CrossFit 08/03/2016 Deadlift
5-5-3-3-1 reps
Followed by
3x10 of 50% of 1 rep you achieved.

Post all loads!
 105 lbs
Performed as RX
Sheryl Ferris-Little 08/02/2016 Premier Martial Arts/Grand River CrossFit 08/02/2016 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
40 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 35/20lbs, double skips
LVL2: 40/25lbs, triple skips
LVL3: RX'd
Compare to August 31, 2015		 10m 59s
Workout Scaled
Sheryl Ferris-Little 07/29/2016 Premier Martial Arts/Grand River CrossFit Dave & Rachel Memorial Prize WOD! Filthy Fifty
50 Box jump, 24/20"
50 Jumping pull-ups
50 Kettlebell swings, 50/35lbs
50 steps Walking Lunge,
50 Knees to elbows
50 Push press, 45/35lbs
50 Back extensions
50 Wall ball shots, 20/14lbs
50 Burpees
50 Double unders

Post time!
Scale as needed.		 40m 40s
Workout Scaled
Sheryl Ferris-Little 07/27/2016 Premier Martial Arts/Grand River CrossFit 07/27/2016 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
For RX'd you cannot rack bar!		 20 reps
Performed as RX
Sheryl Ferris-Little 07/26/2016 Premier Martial Arts/Grand River CrossFit 07/26/2016 Thrusters
3-3-3-3-3-3-3

Post loads.
Post each weight with comma between. Let's see where you start and finish!
 90 lbs
Performed as RX
Sheryl Ferris-Little 07/25/2016 Premier Martial Arts/Grand River CrossFit 07/25/2016 For Max Reps
Tabata Wall Balls 20/14lbs
2min Rest
Tabata Box Jumps 24/20
2min Rest
Tabata KB Swings 50/35lbs

Post total reps!
Scale as needed.		 176 reps
Performed as RX
Sheryl Ferris-Little 07/12/2016 Premier Martial Arts/Grand River CrossFit 07/12/2016 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
Performed as RX
Sheryl Ferris-Little 07/11/2016 Premier Martial Arts/Grand River CrossFit 07/11/2016 5 Rounds for Time:
10 Deadlifts @ 135/95
20 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 105/75lbs, double skips
LVL2: 125/85lbs, triple skips
LVL3: RX'd		 4m 23s
Workout Scaled
Sheryl Ferris-Little 07/08/2016 Premier Martial Arts/Grand River CrossFit 07/08/2016 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Toes to bar

Post rounds and reps!
LVL1M: 6min, light weight, hkr
LVL1: 8min, 40/25lbs, Hkr
LVL2: 45/30lbs, K2C
LVL3: RX'd		 7 rounds 12 reps
Performed as RX
Sheryl Ferris-Little 07/05/2016 Premier Martial Arts/Grand River CrossFit 07/05/2016 Squat Cleans
5-5-5-5-5

Post heaviest load!
 95 lbs
Performed as RX
Sheryl Ferris-Little 07/04/2016 Premier Martial Arts/Grand River CrossFit 07/04/2016 4 rounds for time:
400m Run or Row
6 DB Thrusters 35/20lbs
10 Sit-ups

Post time!
LVL1M: 2 rounds, 200m, light weight, mod. sit-ups
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 12m 32s
Performed as RX
Sheryl Ferris-Little 06/29/2016 Premier Martial Arts/Grand River CrossFit 06/29/2016 21-15-9 reps of:
Power Cleans 95/65lbs
Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"16"
LVL1: 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL3: RX'd		 6m 15s
Performed as RX
Sheryl Ferris-Little 06/27/2016 Premier Martial Arts/Grand River CrossFit 06/27/2016 Snatch & Burpee Ladder
1-1-2-2-3-3 etc for 8min
Power Snatch 75/45lbs
Burpees

Add 1 Snatch and 1 Burpee each round for 8min.
Post total reps.
LVL1M: Ground to Overhead, light weight, 5min
LVL1: Ground to Overhead 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
Compare to July 13, 2015		 112 reps
Performed as RX
Sheryl Ferris-Little 06/21/2016 Premier Martial Arts/Grand River CrossFit 06/21/2016 Hang Clean
5-5-5-5-5

Post heaviest load!
 90 lbs
Performed as RX
Sheryl Ferris-Little 06/20/2016 Premier Martial Arts/Grand River CrossFit 06/20/2016 For Time
100 Squats @ 50% of 1 RM
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.

Post time!
LVL1M: 50 reps, light weight
LVL1: 75 reps, 35% of 1RM
LVL2: 40% 1RM
LVL3: RX'd		 10m 03s
Performed as RX
Sheryl Ferris-Little 06/14/2016 Premier Martial Arts/Grand River CrossFit 06/14/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Sheryl Ferris-Little 06/14/2016 Premier Martial Arts/Grand River CrossFit 06/14/2017 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Sheryl Ferris-Little 06/13/2016 Premier Martial Arts/Grand River CrossFit 06/13/2016 4 rounds for time:
6 Bar Facing Burpees
8 Power Snatch 75/45lbs
10 Wall balls 20/14lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 65/25lbs
LVL2: 75/35lbs
LVL3: RX'd		 9m 34s
Performed as RX
Sheryl Ferris-Little 06/07/2016 Premier Martial Arts/Grand River CrossFit 06/07/2016 Thrusters
5-5-3-3-1

Post heaviest load!
 90 lbs
Performed as RX
Sheryl Ferris-Little 06/07/2016 Premier Martial Arts/Grand River CrossFit 06/07/2016 Thrusters
5-5-3-3-1

Post heaviest load!
 90 lbs
Performed as RX
Sheryl Ferris-Little 06/06/2016 Premier Martial Arts/Grand River CrossFit 06/06/2016 10min AMRAP:
30 Double Unders
5 Hang Power Cleans 95/65lbs
5 Push Press 95/65lbs

Post rounds & reps!
LVL1M: single skips, light weight
LVL1: double skips, 75/45lbs
LVL2: triple skips, 85/55lbs
LVL3: RX'd		 7 rounds 18 reps
Workout Scaled
Sheryl Ferris-Little 06/04/2016 Premier Martial Arts/Grand River CrossFit 06/04/2016 For Time
15 Deadlifts 185/115lbs
1 round of Cindy
10 Deadlifts
2 round of Cindy
5 Deadlifts
3 round of Cindy

One round of Cindy is 5 pull-ups, 10 push-ups, 15 Squats.
Post time! Scale as needed.		 9m 34s
Performed as RX
Sheryl Ferris-Little 06/01/2016 Premier Martial Arts/Grand River CrossFit 06/01/2016 4 Rounds for time:
15 Sumo-Deadlift Highpulls 75lbs/55lbs
400m Run/row

Post time!
LVL1M: 2 rounds, light weight, 200m
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: Rx'd
 12m 16s
Performed as RX
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