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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 12/18/2014 Premier Martial Arts/Grand River CrossFit 12/18/2014 Time Trial 1000m Row

Post time!		 3m 14s
Performed as RX
Sheryl Ferris-Little 12/15/2014 Premier Martial Arts/Grand River CrossFit 12/15/2014 4 rounds for time:
5 DB Thrusters 35/20lbs
10 Mountain Climbers
15 Sit-ups

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 3m 14s
Performed as RX
Sheryl Ferris-Little 12/12/2014 Premier Martial Arts/Grand River CrossFit 12/12/2014 4 rounds for max reps
30sec Hang Power Clean 95/65
15sec break
30sec Push-press 95/65lbs
30sec rest between rounds!

Post total reps!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 68 reps
Workout Scaled
Sheryl Ferris-Little 12/11/2014 Premier Martial Arts/Grand River CrossFit 12/11/2014 Row or Run
6 x 200m
1min Break Between

Post fastest Interval		 0m 58s
Performed as RX
Sheryl Ferris-Little 11/24/2014 Premier Martial Arts/Grand River CrossFit 11/24/2014 4 rounds for Time:
10 KB Swings 50/35lbs
10 Burpees

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 5m 12s
Performed as RX
Sheryl Ferris-Little 11/19/2014 Premier Martial Arts/Grand River CrossFit 11/19/2014 10min AMRAP
5 Snatch Grip Deadlift 185/115lbs
10 Ball Slams 20lbs

Post Rounds & Reps!
LVL1M: 5min, light wieght
LVL1: 8min, 155/85lbs
LVL2: 175/105lbs
LVL3: RX'd
 9 rounds 5 reps
Performed as RX
Sheryl Ferris-Little 11/17/2014 Premier Martial Arts/Grand River CrossFit 11/17/2014 4 Rounds for time:
3 1-Arm (RT) DB Snatches 50/35lbs
12 Diamond Pushups
3 1-Arm (LT) DB Snatches 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, regular push-ups
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 3m 29s
Performed as RX
Sheryl Ferris-Little 11/15/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 10-15, 2014 "Christine"
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps 24"/20"

Post time!
LVL1M: 2 rounds, light weight, 20"/16"
LVL1: 60% bodyweight, 20"/16"
LVL2: 75% Bodyweight,
LVL3: RX'd		 18m 14s
Workout Scaled
Sheryl Ferris-Little 11/12/2014 Premier Martial Arts/Grand River CrossFit 11/12/2014 Squat Clean
3-3-3-3-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Sheryl Ferris-Little 11/11/2014 Premier Martial Arts/Grand River CrossFit DG Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20lbs Dumbbell thruster, 8 reps
35/20lbs Dumbbell walking lunge, 12 steps

Post rounds & reps.
LVL1M: 5min, Hang knee raise, light weight
LVL1: 8min, Hang knee raise, 30/15lbs
LVL2: Knees to chest
LVL3: RX'd		 6 rounds 20 reps
Workout Scaled
Sheryl Ferris-Little 11/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 3-8, 2014 Cindy's Douchbag Cousin
20min AMRAP:
7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!
LVL1M: 10min, mod pull-ups, single skips
LVL1: 15min, mod pull-ups, double skips
LVL2: mod pull-ups, triple skips
LVL3: RX'd		 10 rounds 0 reps
Workout Scaled
Sheryl Ferris-Little 10/23/2014 Premier Martial Arts/Grand River CrossFit Prize WOD October 20-25, 2014 JACKIE
1000m Row
50 Thrusters 45lbs
30 Pull-ups

Post time!
LVL1M: 500m row, 25 thrusters(light weight) 15 mod. pull-ups
LVL1: 35lbs, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 13m 34s
Workout Scaled
Sheryl Ferris-Little 10/22/2014 Premier Martial Arts/Grand River CrossFit 10/22/2014 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd 		6m 34s
Workout Scaled
Sheryl Ferris-Little 10/21/2014 Premier Martial Arts/Grand River CrossFit 10/21/2014 Snatch Grip Push Press
5-5-5-5-5

Post heaviest load!
 75 lbs
Performed as RX
Sheryl Ferris-Little 10/20/2014 Premier Martial Arts/Grand River CrossFit 10/20/2014 10-9-8-7-6-5 reps of:
V-Sits
Chin Ups

Post time!
LVL1M: 8-5 reps, sit-ups, mod. chin ups
LVL1: Sit-ups, mod. chin ups
LVL2: Mod. chin ups
LVL3: RX'd
 4m 31s
Workout Scaled
Sheryl Ferris-Little 10/10/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 6-10, 2014 For Time:
Every minute on the minute do 5 Toes to Bar
100 Kettle Bell Swings 50/35lbs

Post time:
LVL1M: 50 KB swings, light weight, hang knee raise
LVL1: 75 Kb swings, 40/25lbs, hang knee raise
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 4m 26s
Workout Scaled
Sheryl Ferris-Little 10/08/2014 Premier Martial Arts/Grand River CrossFit 10/08/2014 30-30-30
For Time:
30 Shoulder to Overhead 95/65lbs
30 Front Squats 95/65lbs
30 Power Cleans 95/65lbs

Post time!
LVL1M: 15 reps each, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 7m 54s
Performed as RX
Sheryl Ferris-Little 10/06/2014 Premier Martial Arts/Grand River CrossFit 10/06/2014 10min AMRAP:
10 Pull-ups
20 Squats
30 Double Unders

Post rounds & reps!
LVL1M: 5min, mod pull-ups, single skips
LVL1: 8min, mod pull-ups, double skips
LVL2: Mod pull-ups, triple skips
LVL3: RX'd		 5 rounds 3 reps
Workout Scaled
Sheryl Ferris-Little 10/02/2014 Premier Martial Arts/Grand River CrossFit 10/02/2014 Row
8x20sec on, 10sec off

Post total distance!		 605 m
Performed as RX
Sheryl Ferris-Little 10/01/2014 Premier Martial Arts/Grand River CrossFit 10/01/2014 12min AMRAP:
5 Ground to Overhead 115/75lbs
7 Toes to Bar
9 Burpees

Post rounds and reps!
LVL1M: 6min, light weight, hang knee raise
LVL1: 10min, 95/55lbs, hang knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd		 5 rounds 19 reps
Workout Scaled
Sheryl Ferris-Little 09/20/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 15-20, 2014 For Time:
Row 500m
15 Pull-ups
15 Thrusters 95/65lbs
Run 400m
15 Box Jumps 24/20
15 KB Swings 50/35lbs
Run 400m
15 Push-ups
15 Power Cleans 95/65lbs
Row 500m

Post time!
LVL1M: 7 reps each, Half meters, light weight 20"/16", mod. pull-ups,
LVL1: 75/45lbs, 40/25lbs, mod pull-ups
LVL2: 85/55lbs, 45/30lbs, mod. pull-ups
LVL3: RX'd		 21m 59s
Workout Scaled
Sheryl Ferris-Little 09/18/2014 Premier Martial Arts/Grand River CrossFit 09/18/2014 Running
Run 400m
2min rest
Run 200m
2min rest
Run 400m

Post total time including rest.		 8m 44s
Performed as RX
Sheryl Ferris-Little 09/10/2014 Premier Martial Arts/Grand River CrossFit 09/10/2014 6 rounds for time of:
10 Kettle bell swings 50/35
200m Run or Row

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 9m 08s
Performed as RX
Sheryl Ferris-Little 09/08/2014 Premier Martial Arts/Grand River CrossFit 09/08/2014 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (Body weight)
Push-ups
Squats

Post Time!
LVL1M: 5-1 reps, light weight
LVL1M: 8-1 reps, 65% Body weight
LVL2: 75% Body weight,
LVL3: RX'd		 12m 57s
Performed as RX
Sheryl Ferris-Little 09/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 2-6, 2014 For Time!
21-15-9 reps
KB Swings 50/35lbs
Pull-ups

Post time!
LVL1M: light weight, mod pull-ups
LVL1: 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 5m 31s
Workout Scaled
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