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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 08/18/2015 Premier Martial Arts/Grand River CrossFit 08/18/2015 Sumo-deadlift
5-5-3-3-1

Post heaviest load!
 205 lbs
Performed as RX
Sheryl Ferris-Little 08/17/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 Row 25-20-15-10-5 calories
Double unders 50-40-30-20-10

Post time!
LVL1M: 15-5, 10-30, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 12m 14s
Workout Scaled
Sheryl Ferris-Little 08/13/2015 Premier Martial Arts/Grand River CrossFit 08/13/2015 2x 1km Run
4 min Rest between

Post total time with breaks.		 014m 37s
Performed as RX
Sheryl Ferris-Little 08/10/2015 Premier Martial Arts/Grand River CrossFit 08/10/2015 5 rounds for time
40 Squats
30 Push-ups
20 V-sits

Post Time!		 17m 25s
Performed as RX
Sheryl Ferris-Little 08/07/2015 Premier Martial Arts/Grand River CrossFit 08/07/2015 4 rounds for time
5 Deadlifts 185/155lbs
7 Knees to elbows
9 Push-ups

Post Time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 155/125lbs, hang knee raise
LVL2: 175/145lbs, hang knee raise
LVL3: RX'd
 4m 24s
Performed as RX
Sheryl Ferris-Little 08/06/2015 Premier Martial Arts/Grand River CrossFit 08/06/2015 10min Time Trial Run or Row

Post distance.
 2,084 m
Performed as RX
Sheryl Ferris-Little 08/05/2015 Premier Martial Arts/Grand River CrossFit 08/05/2015 4 rounds for time
15 Calorie row
15 KB Swings 50/35lbs

Post Time!

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 9m 21s
Performed as RX
Sheryl Ferris-Little 08/04/2015 Premier Martial Arts/Grand River CrossFit 08/04/2015 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
Performed as RX
Sheryl Ferris-Little 07/29/2015 Premier Martial Arts/Grand River CrossFit 07/29/2015 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/155lbs

LVL1M: 2 rounds, single skips, light weight on all.
LVL1: 3 rounds, double skips, 25/15lbs, 155/115lbs
LVL2: Triple skips
LVL3:RX'd		 6m 30s
Workout Scaled
Sheryl Ferris-Little 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #1 Run 2000m
Run will be timed to 100th of a second.

5min Rest before Combine Workout #2.
Post Time!
 11m 51s
Performed as RX
Sheryl Ferris-Little 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #2 5min AMRAP:
3 Hand Release Push-ups
6 Sit-ups
9 Squats

5min Rest before Combine Workout #3
Post total reps!		 155 reps
Performed as RX
Sheryl Ferris-Little 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #3 You have 5min to obtain your 1RM for Deadlift.

This is scored by the load compared to your body weight. You must weight in before the workout begins.
Post heaviest load!
 220 lbs
Performed as RX
Sheryl Ferris-Little 07/15/2015 Premier Martial Arts/Grand River CrossFit 07/15/2015 5 rounds for time of:
15 kettlebell swings, 50/35lbs
15 deficit push-ups, hands on 25-lb. plates
Run or Row 400 meters

Post time!
Scale as needed!		 19m 20s
Performed as RX
Sheryl Ferris-Little 07/14/2015 Premier Martial Arts/Grand River CrossFit 07/14/2015 Squat Clean
5-5-5-5-5

Post heaviest load!
 75 lbs
Performed as RX
Sheryl Ferris-Little 07/13/2015 Premier Martial Arts/Grand River CrossFit 07/13/2015 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		 98 reps
Performed as RX
Sheryl Ferris-Little 07/11/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 6-11, 2015 21-18-15-12-9-6-3 reps of:
Wall Balls 20/15lbs
Sit-ups

Post time!
LVL1M: 12 to 3 reps, Yellow/Red targets
LVL1: 18-3 reps, Yellow/Red Targets
LVL2: Yellow/Red Targets
LVL3: RX'd Blue/Red Targets 		8m 13s
Performed as RX
Sheryl Ferris-Little 07/08/2015 Premier Martial Arts/Grand River CrossFit 07/08/2015 3 rounds for time:
400m run
10 squat tire jumps
10 V-sits

Post time!
Scale as needed!
 11m 32s
Performed as RX
Sheryl Ferris-Little 07/07/2015 Premier Martial Arts/Grand River CrossFit 07/07/2015 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!
 90 lbs
Performed as RX
Sheryl Ferris-Little 07/06/2015 Premier Martial Arts/Grand River CrossFit 07/06/2015 10min AMRAP of:
5 Power cleans 95/65
10 Pistols/Alternating
15 Double unders

Post rounds & reps!
LVL1M: 5min. light weight, squats, single skips
LVL1: 8min, 75/45lbs, mod. pistols, double skips
LVL2: 85/55lbs, mod. pistols, triple skips
LVL3: RX'd 		8 rounds 5 reps
Workout Scaled
Sheryl Ferris-Little 07/04/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 29-July 4, 2015 4 rounds for time:
10 Calorie Row
10 Push-ups
10 Clean & Jerk 95/65lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 13m 23s
Performed as RX
Sheryl Ferris-Little 06/29/2015 Premier Martial Arts/Grand River CrossFit 06/29/2015 10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups


Post rounds & reps!
LVL1M: back squats, light weight, mod pull-ups
LVL1: 45/25lbs, mod pull-ups
LVL2: 55/35lbs, mod pull-ups
LVL3: RX'd		 9 rounds 0 reps
Workout Scaled
Sheryl Ferris-Little 06/27/2015 Premier Martial Arts/Grand River CrossFit Prize WOD for week of June 22-27, 2015 Murph
For Time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Post time!
Scale as needed.		 57m 44s
Workout Scaled
Sheryl Ferris-Little 06/23/2015 Premier Martial Arts/Grand River CrossFit 06/23/2015 Front Squat
5-5-3-3-1

Post heaviest load!
 130 lbs
Performed as RX
Sheryl Ferris-Little 06/22/2015 Premier Martial Arts/Grand River CrossFit 06/22/2015 3 rounds for time of:
5 Floor Press @ 50% BW
10 Hang Power cleans @ 50% BW
15 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds light weight
LVL1: 30% body weight
LVL2: 40% body weight
LVL3: RX'd		 7m 40s
Performed as RX
Sheryl Ferris-Little 06/20/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 15-20, 2015 Helen
3 rounds for time:
400m Run
21 kettle bell swings 50/35lbs
12 Pull-ups

Post time!
Scale as needed.
 14m 26s
Workout Scaled
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