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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 05/30/2016 Premier Martial Arts/Grand River CrossFit 05/30/2016 12min AMRAP
15 Calorie Row
10 Box Jumps 24/20
5 Toes to Bar

Post rounds and reps!
LVL1M: 6min, step ups,HKR
LVL1: 10min, step ups, HKR
LVL2: K2C
LVL3: RX'd
 4 rounds 0 reps
Performed as RX
Sheryl Ferris-Little 05/26/2016 Premier Martial Arts/Grand River CrossFit 05/26/2016 For Time
400-meter run or row
100 sit-ups
100 air squats
400-meter run or row

Post time!
Scale as needed.
 12m 19s
Performed as RX
Sheryl Ferris-Little 05/24/2016 Premier Martial Arts/Grand River CrossFit 05/24/2016 10min AMRAP
100 Walking Lunges
50 Deadlifts 75/45lbs
25 KB Swings 50/35lbs

Post total reps!
LVL1M: 5min, light weight, half reps
LVL1: 55/25lbs, 40/25lbs
LVL2: 65/35, 45/30lbs
LVL3: RX'd		 320 reps
Performed as RX
Sheryl Ferris-Little 05/20/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 16-20, 2016 For time
Use same bar load throughout
25 Sumo deadlift high pull 75/55lbs
Run or row 400m
25 Power snatch
Run or row 400m
25 Power clean
Run or row 400m
25 Deadlifts

Post time!
LVL1M: 12reps, light weight, 200m runs or rows
LVL1: 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd
Compare to May 20th, 2015		 13m 10s
Performed as RX
Sheryl Ferris-Little 05/18/2016 Premier Martial Arts/Grand River CrossFit 05/18/2016 As Many Reps as Possible in 10min:
2 Burpee
4 Calorie Row
3 Burpees
6 Calorie Row
4 Burpees
8 Calorie Row.
Add 1 burpee each round, double calories each round.

Post total reps & calories added together.		 92 reps
Performed as RX
Sheryl Ferris-Little 05/18/2016 Premier Martial Arts/Grand River CrossFit 05/18/2016 As Many Reps as Possible in 10min:
2 Burpee
4 Calorie Row
3 Burpees
6 Calorie Row
4 Burpees
8 Calorie Row.
Add 1 burpee each round, double calories each round.

Post total reps & calories added together.		 92 reps
Performed as RX
Sheryl Ferris-Little 05/17/2016 Premier Martial Arts/Grand River CrossFit 05/17/2016 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Sheryl Ferris-Little 05/16/2016 Premier Martial Arts/Grand River CrossFit 05/16/2016 AMRAP 10min
50 Double Unders
10 Back Squats 135/95lbs

Post total rounds and reps!
LVL1M; 6min, singles, light weight
LVL1: 8min, double skips, 95/65lbs
LVL2: triple skips, 115/85,
LVL3: Rx'd		 4 rounds 55 reps
Performed as RX
Sheryl Ferris-Little 05/16/2016 Premier Martial Arts/Grand River CrossFit 05/16/2016 AMRAP 10min
50 Double Unders
10 Back Squats 135/95lbs

Post total rounds and reps!
LVL1M; 6min, singles, light weight
LVL1: 8min, double skips, 95/65lbs
LVL2: triple skips, 115/85,
LVL3: Rx'd		 04 rounds 55 reps
Workout Scaled
Sheryl Ferris-Little 05/14/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 9-14, 2016 Christine
3 rounds
Row 500m
12 Deadlifts BW
21 Box jump 24/20

Post time!
Scale as needed.
 18m 53s
Performed as RX
Sheryl Ferris-Little 05/13/2016 Premier Martial Arts/Grand River CrossFit 05/13/2016 4 Rounds for time of:
4 Clean and Jerk 105lbs/75lbs
8 Toes to Bar
12 Box Jumps 24/20

Post time!
LVL1M: light weight, hang knee raise, step ups 20/16"
LVL1: 85/55lbs, hang knee raise, step ups 20/16"
LVL2: 95/65lbs, knees to chest, step ups 24/20"
LVL3: RX'd
 8m 49s
Performed as RX
Sheryl Ferris-Little 05/10/2016 Premier Martial Arts/Grand River CrossFit 05/10/2016 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Sheryl Ferris-Little 05/09/2016 Premier Martial Arts/Grand River CrossFit 05/09/2016 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 V-sits
20 Kettle Bell Swings 50lbs/35lbs

Post time!
LVL1M: light weight
LVL1: 15/8lbs, KBS 40/25lbs
LVL2: 20/12lbs, KBS 45/30lbs
LVL3: RX'd
 4m 32s
Performed as RX
Sheryl Ferris-Little 05/03/2016 Premier Martial Arts/Grand River CrossFit 05/03/2016 "Loaded"
Using the Deadlift Select a load and complete as many reps as necessary to complete the required load:
Men 8000lbs
Women 6000lbs
Once initial load has been set changes cannot be made. Complete reps until goal load is acquired.

Post Time!
LVL1M: 4000/2500lbs
LVL1: 5500/3500lbs
LVL2: 7000/5000lbs
LVL3: RX'd
Compare to May 30th, 2015		 2m 01s
Performed as RX
Sheryl Ferris-Little 04/27/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 25-27, 2016 For Time:
21 Power Cleans 95/65lbs
21 Pull-ups
21 Calorie Row
15 Power Cleans 95/65lb
15 Pull-ups
15 Calorie Row
9 Power Cleans 95/65lbs
9 Pull-ups
9 Calorie Row

Post time!
Scale as needed.
Compare to April 25, 2015		 13m 41s
Performed as RX
Sheryl Ferris-Little 04/25/2016 Premier Martial Arts/Grand River CrossFit 04/25/2016 Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time!
Scale as needed.		 14m 24s
Performed as RX
Sheryl Ferris-Little 04/20/2016 Premier Martial Arts/Grand River CrossFit 04/20/2016 4 Rounds for Time:
20 Push-ups
30 Double Unders

Post time!
LVL1M: 2 rounds, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 6m 46s
Workout Scaled
Sheryl Ferris-Little 04/18/2016 Premier Martial Arts/Grand River CrossFit 04/18/2016 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Ball Slams 20lbs

Post Time!
LVL1M: 10 reps of each, light weight.
LVL1: 55/35lbs,40/25lbs
LVL2: 65/45lbs, 45/30lbs
LVL3: RX'd		 7m 23s
Performed as RX
Sheryl Ferris-Little 04/16/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 11-16, 2016 4 rounds for time
Hands cannot leave bar throughout workout. If they do its a 3 burpee penalty added at end of workout. Clock does not stop until burpees are completed.
4 Deadlifts 95/65lbs
4 Hang Cleans 95/65lbs
4 Thrusters 95/65lbs

Post time!
LVL1M: 2 rounds, light weight.
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 2m 31s
Performed as RX
Sheryl Ferris-Little 04/09/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 4-9, 2016 Buy In: 15 deadlifts 185/135lbs
Followed by: 3 rounds of:
400m Run or Row
8 Box Jumps 24/20
16 Sit-ups
Cash Out: 15 deadlifts 185/135lbs

Post time!
LVL1M: 1 round, light weight, step ups 20"/16"
LVL1: 2 rounds, 135/95lbs, 20"/16"
LVL2: 155/115lbs
LVL3: RX'd		 12m 39s
Performed as RX
Sheryl Ferris-Little 04/02/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 28-Apr 2, 2016 21-15-9 reps of:
Power Snatch 75/45lbs
V-Sits
Box Jumps 24/20

Post time! This workout is worth 10 points for CTC.
LVL1M: 15-9 reps, light weight, sit-ups, step ups 20"/16"
LVL1: 65/35lbs, step ups 20/16"
LVL2: step ups, 24/20"
LVL3: RX'd Box Jumps!		 8m 55s
Performed as RX
Sheryl Ferris-Little 03/31/2016 Premier Martial Arts/Grand River CrossFit 03/31/2016 5min Max Double Unders

Post total reps!
 61 reps
Performed as RX
Sheryl Ferris-Little 03/31/2016 Premier Martial Arts/Grand River CrossFit 03/31/2016 5min Max Double Unders

Post total reps!
 61 reps
Performed as RX
Sheryl Ferris-Little 03/30/2016 Premier Martial Arts/Grand River CrossFit 03/30/2016 For Time
400m Run or Row
30 Deadlifts 115/85lbs
400m Run or Row
20 Power Cleans 115/85lbs
400m Run or Row
10 Push Jerks 115/85lbs

Post time!
LVL1M: 200m run or row, light weight,
LVL1: 85/65lbs
LVL2: 95/75lbs
LVL3: RX'd
 10m 24s
Workout Scaled
Sheryl Ferris-Little 03/28/2016 Premier Martial Arts/Grand River CrossFit 03/28/2016 12min AMRAP
10 KB Swings 50/35lbs
10 Pull-ups
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 5 rounds 5 reps
Performed as RX
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