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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 06/17/2015 Premier Martial Arts/Grand River CrossFit 06/17/2015 3 Rounds for Time of:
20 Push Press 75/55lbs
20 Front Squats 75/55lbs
5 Burpees every minute. Start workout with 5 burpees.

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 15m 48s
Workout Scaled
Sheryl Ferris-Little 06/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 8-12, 2015 CrossFit Games Open 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55lb. power snatches, 15 reps

Post total rounds and reps!
Scale as needed.		 4 rounds 8 reps
Workout Scaled
Sheryl Ferris-Little 06/10/2015 Premier Martial Arts/Grand River CrossFit 06/10/2015 3 rounds for time of:
30 Squats
20 Box Jumps 24/20
10 kettlebell Swings 50/35lbs

Post time!
LVL1M: 2 rounds, 20/16", light weight
LVL1: 20"/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 8m 34s
Performed as RX
Sheryl Ferris-Little 06/09/2015 Premier Martial Arts/Grand River CrossFit 06/09/2015 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 95 lbs
Performed as RX
Sheryl Ferris-Little 06/08/2015 Premier Martial Arts/Grand River CrossFit 06/08/2015 6 rounds for time
15 Push-ups
200m Run or Row

Post time!
LVL1M: 3 rounds, mod. push-ups
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd
 10m 26s
Performed as RX
Sheryl Ferris-Little 06/04/2015 Premier Martial Arts/Grand River CrossFit 06/04/2015 3km Time Trial
Run or Row.

Post time!
 18m 31s
Performed as RX
Sheryl Ferris-Little 06/03/2015 Premier Martial Arts/Grand River CrossFit 06/03/2015 4 rounds for time
10 Box Jumps 24/20"
20 Single Arm DB Snatch Alternating 45/25lbs
30 Sit-ups

Post time!
LVL1M: 2rounds, light weight
LVL1: 3 rounds, 35/15lbs
LVL2: 40/20lbs
LVL3: RX'd		 11m 26s
Performed as RX
Sheryl Ferris-Little 06/01/2015 Premier Martial Arts/Grand River CrossFit 06/01/2015 5 min AMRAP Ladder (1, 1, 2, 2, 3, 3)
KB Swings 50/35lbs
KB Squat Jumps

Add 1 rep each round until timer sounds.
Post total reps!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 124 reps
Performed as RX
Sheryl Ferris-Little 05/30/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 25-30, 2015 "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
 3m 30s
Performed as RX
Sheryl Ferris-Little 05/26/2015 Premier Martial Arts/Grand River CrossFit 05/26/2015 Deadlift
3-3-3-3-3-3-3

Post heaviest load!		 200 lbs
Performed as RX
Sheryl Ferris-Little 05/25/2015 Premier Martial Arts/Grand River CrossFit 05/25/2015 21-15-9-15-21 reps
Overhead lunges 45/25lbs
push-ups (ring push ups LVL3)

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: Ring Push-ups
 6m 34s
Workout Scaled
Sheryl Ferris-Little 05/19/2015 Premier Martial Arts/Grand River CrossFit 05/19/2015 4 rounds for reps of:
60sec Max Burpees
30sec Rest
60sec Max Double Unders
30sec Rest

Post total reps added together!
Scale as needed.		 523 reps
Workout Scaled
Sheryl Ferris-Little 05/15/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 11-15, 2015 Rowing Cindy
20min AMRAP of:
15 Calorie Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds, reps/calories. Scale as needed. 		6 rounds 18 reps
Workout Scaled
Sheryl Ferris-Little 05/12/2015 Premier Martial Arts/Grand River CrossFit 05/12/2015 Bent Rows
5-5-5-5-5

Post load!
 100 lbs
Performed as RX
Sheryl Ferris-Little 05/11/2015 Premier Martial Arts/Grand River CrossFit 05/11/2015 3 rounds for time of:
10 Clean and jerks (95/65 )
50 Double unders

Post time.
LVL1M: light weight, single skips
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd
 7m 21s
Workout Scaled
Sheryl Ferris-Little 05/11/2015 Premier Martial Arts/Grand River CrossFit 05/11/2015 3 rounds for time of:
10 Clean and jerks (95/65 )
50 Double unders

Post time.
LVL1M: light weight, single skips
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd
 7m 21s
Workout Scaled
Sheryl Ferris-Little 05/06/2015 Premier Martial Arts/Grand River CrossFit 05/06/2015 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post Rounds & reps
LVL1M: 5 min
LVL1: 7min
LVL2: RX'd
LVL3: RX'd		 3 rounds 22 reps
Performed as RX
Sheryl Ferris-Little 05/06/2015 Premier Martial Arts/Grand River CrossFit 05/06/2015 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post Rounds & reps
LVL1M: 5 min
LVL1: 7min
LVL2: RX'd
LVL3: RX'd		 3 rounds 22 reps
Performed as RX
Sheryl Ferris-Little 05/04/2015 Premier Martial Arts/Grand River CrossFit 05/04/2015 10 Rounds for Time
10 Wall Balls 20/15lbs
7 Box Jumps 24/20
Post time!

LVL1M: 5 rounds, low targets, step ups 20"/16"
LVL1: 7 rounds, low targets, 20"/16"
LVL2: RX'd
LVL3: RX'd		 15m 48s
Performed as RX
Sheryl Ferris-Little 05/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 24-May 2, 2015 This workout is worth 10 points toward the "CTC Challenge".

For time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m

Post time!
Scale as needed.		 17m 53s
Workout Scaled
Sheryl Ferris-Little 04/30/2015 Premier Martial Arts/Grand River CrossFit 04/30/2015 Running
200m x 6
1min between intervals

Post fastest interval!		 0m 48s
Performed as RX
Sheryl Ferris-Little 04/28/2015 Premier Martial Arts/Grand River CrossFit 04/28/2015 Front Squat
5-5-5-5-5

Post heaviest load!
 100 lbs
Performed as RX
Sheryl Ferris-Little 04/27/2015 Premier Martial Arts/Grand River CrossFit 04/27/2015 3 rounds for time
20 Push Press 75/55lbs
20 Sit-ups

Post time!
LVL1M: 10 reps each, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 5m 30s
Workout Scaled
Sheryl Ferris-Little 04/18/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 13-18, 2015 This workout is worth 10 bonus points for the "Cut the Crap Challenge"!
10min Time Cap
400m Run
50 Back Squats 95/65lbs
40 Deadlifts 95/65lbs
30 Power Cleans 95/65lbs
Row for Max Calories

Score is total # reps/calories!
Scale as needed.		 120 reps
Performed as RX
Sheryl Ferris-Little 04/13/2015 Premier Martial Arts/Grand River CrossFit 04/13/2015 8min AMRAP:
4 Power Cleans 135/95lbs
6 Toes to Bar
8 KB Swings 50/35lbs

Post rounds and reps!
LVL1M: 5min, light weight, hang knee raise.
LVL1: 95/65lbs, hang knee, 40/25lbs
LVL2: 115/85lbs, knees to chest, 45/30lbs
LVL3: RX'd
 4 rounds 1 reps
Performed as RX
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