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Athlete	Date	Location	Workout Name	Description	Results
Sheryl Ferris-Little	10/23/2015	Premier Martial Arts/Grand River CrossFit	10/23/2015	For time: 100 double-unders 50-calorie row 25 step-ups with 45/25lbs. dumbbells to 20/16 Post time! LVL1M: Single skips, 25 cal, no weight 16"/12" LVL1: doubles, 35 cal, 30/15lbs LVL2: triples, LVL3: RX'd	15m 02s Performed as RX
Sheryl Ferris-Little	10/22/2015	Premier Martial Arts/Grand River CrossFit	10/22/2015	Running or Rowing Ladder 200m 30sec rest 400m 1min rest 600m 1:30min Rest 800m Post total time including breaks.	13m 30s Performed as RX
Sheryl Ferris-Little	10/21/2015	Premier Martial Arts/Grand River CrossFit	10/21/2015	5 Rounds for time of: 5 Front Squats 115lbs/85lbs 7 Box Jumps 24"/20" 9 Sit-ups Post Time! LVL1M: 3rounds,light weight, 20/16 LVL1: 4rounds, 95lbs/65lbs, 24/16 LVL2: 105/75lbs LVL3: RX'd Compare to Oct 22, 2014	7m 05s Performed as RX
Sheryl Ferris-Little	10/19/2015	Premier Martial Arts/Grand River CrossFit	10/19/2015	4 Rounds for Time of: 6 Ground to Overhead 115/85lbs 12 V-UPs Post time! LVL1M: 2 rounds, light weight, sit-ups LVL1: 3 rounds, 95/65lbs LVL2: 105/75lbs LVL3: RX'd	5m 02s Workout Scaled
Sheryl Ferris-Little	10/15/2015	Premier Martial Arts/Grand River CrossFit	10/15/2015	Time Trial 1mile run or 1600m Row Post time!	8m 32s Performed as RX
Sheryl Ferris-Little	10/14/2015	Premier Martial Arts/Grand River CrossFit	10/14/2015	15-12-9-6 reps of: Hang Dumbbell Cleans 40/25lbs Calorie Row Post time. LVL1M: 12-9-6 reps, light weight LVL1: 30/15lbs LVL2: 35/20lbs LVL3: RX'd	6m 37s Performed as RX
Sheryl Ferris-Little	10/13/2015	Premier Martial Arts/Grand River CrossFit	10/13/2015	Thrusters 5-5-5-5-5 Post heaviest load!	70 lbs Performed as RX
Sheryl Ferris-Little	10/09/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week for Oct 5-9, 2015	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	20m 35s Performed as RX
Sheryl Ferris-Little	10/03/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Sept 28-Oct 3, 2015	15min Time Cap: 100 Double Unders 10 Hang Power Snatches 85/55lbs 80 Double Unders 8 Hang Power Snatces 85/55lbs 60 Double Unders 6 Hang Power Snatches 40 Double Unders 4 Hang Power Snatches 20 Double Unders 2 Hang Power Snatches Post time! Scale as needed.	9m 03s Workout Scaled
Sheryl Ferris-Little	09/30/2015	Premier Martial Arts/Grand River CrossFit	09/30/2015	Max reps in 12min. 1x Pull-up 2x Push-ups 3x Squats Add 1 rep to all movements each successive round, continue until failure or time elapses. Post total reps! Scale as needed.	202 reps Performed as RX
Sheryl Ferris-Little	09/23/2015	Premier Martial Arts/Grand River CrossFit	Prize WOD for Sept 21-26,2015	Nyree's Happy Birthday WOD Buy in: 40 Burpees followed by 3 Rounds of: 9 Squat Cleans 95lbs/65lbs 23 KB Swings 50lbs/35lbs 75 Double Unders Cash out: 400m Run Post time! LVL1M: No Burpees, Front Squat light weight,DB Swings, Single Skips LVL1: 75/45lbs, Triple Skips LVL2: 85/55lbs LVL3: RX'd	25m 48s Workout Scaled
Sheryl Ferris-Little	09/21/2015	Premier Martial Arts/Grand River CrossFit	09/21/2015	For Time: 10 Squats at 60% Body Weight 200m Row 20 Squats 400m Row 30 Squats 600m Row LVL1M; Air Squats, LVL1: 40% body weight LVL2: RX'd LVL3: 65% Body weight	12m 21s Performed as RX
Sheryl Ferris-Little	09/16/2015	Premier Martial Arts/Grand River CrossFit	09/16/205	3 rounds for Time of: 21 Push Press 75/55lbs 21 Knees to Elbows 21 Back Squats 75/55lbs Post Time! LVL1M; 1 rounds, light weight, hang knee raise LVL1: 2 rounds, 55/35lbs, hang knee raise LVL2: 65/45, hang knee raise LVL3: RX'd	9m 49s Workout Scaled
Sheryl Ferris-Little	09/14/2015	Premier Martial Arts/Grand River CrossFit	09/14/2015	For max rounds 1x... Power clean (115/85lbs) 1x... Burpee Add one rep per round 8 minute time cap. Post total rounds. LVL1M: 4min, light weight LVL1: 6min, 95/65lbs LVL2: 105/75lbs LVL3: RX'd	8 rounds 14 reps Workout Scaled
Sheryl Ferris-Little	09/10/2015	Premier Martial Arts/Grand River CrossFit	09/10/2015	Cover max distance Run or Row in 10 minutes Post distance in meters!	1,750 m Performed as RX
Sheryl Ferris-Little	09/08/2015	Premier Martial Arts/Grand River CrossFit	09/08/2015	4 Rounds for Time of: 250m Row Burpees for the length of time it takes to row. Score is total number of burpees. LVL1M: 2 rounds LVL1: 3 rounds LVL2: RX'd LVL3: Rx'd	73 reps Performed as RX
Sheryl Ferris-Little	09/02/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Aug 31-Sept 3, 2015	21-15-9 reps of Power Clean 95/65lbs Front Rack Walking Lunge 95/65lbs Push Jerk Post Time: LVL1M: light weight LVL1: 75/45lbs LVL2: RXd LVL3: 105/75lbs	14m 17s Performed as RX
Sheryl Ferris-Little	09/01/2015	Premier Martial Arts/Grand River CrossFit	09/01/2015	Deadlift 5-5-3-3-1 Start at 65% of 1RM Post heaviest load!	225 lbs Performed as RX
Sheryl Ferris-Little	08/31/2015	Premier Martial Arts/Grand River CrossFit	08/31/2015	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	7m 46s Workout Scaled
Sheryl Ferris-Little	08/27/2015	Premier Martial Arts/Grand River CrossFit	08/27/2015	Running or Rowing Intervals Run or Row 400m Rest Run or Row 400m Rest Run or Row 400m Rest Run or Row400m Rest exactly how long it took you to run the interval. Post total time including breaks.	13m 59s Performed as RX
Sheryl Ferris-Little	08/26/2015	Premier Martial Arts/Grand River CrossFit	08/17/2015	7min of Burpees. Post total reps! Scale as needed.	73 reps Performed as RX
Sheryl Ferris-Little	08/25/2015	Premier Martial Arts/Grand River CrossFit	08/25/2015	Floor Press 5-5-5-5-5 Post heaviest load.	90 lbs Performed as RX
Sheryl Ferris-Little	08/24/2015	Premier Martial Arts/Grand River CrossFit	08/24/2015	EMOM 10min: 5 Power Cleans 115/85lbs 5 Front Squats Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again. Post total rounds. Perfect score is 10. LVL1M: 6min, light weight. LVL1: 8min, 95/55lbs LVL2: 105/65lbs LVL3: RX'd	10 rounds 0 reps Workout Scaled
Sheryl Ferris-Little	08/22/2015	Premier Martial Arts/Grand River CrossFit	Challenge of the Week Aug 17-22, 2015	Badger Complete three rounds for time of: 95/65lb Squat clean, 30 reps 30 Pull-ups Run 800 meters Post Time! Scale as needed.	49m 27s Workout Scaled
Sheryl Ferris-Little	08/20/2015	Premier Martial Arts/Grand River CrossFit	08/20/2015	4 x 800m Run or Row 3min Rest interval. Post fastest interval.	3m 52s Performed as RX

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