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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 09/04/2014 Premier Martial Arts/Grand River CrossFit 09/04/2014 Push Jerk
5-5-5-5-5

Post heaviest load!		 90 lbs
Performed as RX
Sheryl Ferris-Little 09/03/2014 Premier Martial Arts/Grand River CrossFit 09/03/2014 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time!
LVL1M: no weight lunges, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 35/15lbs
LVL3: RX'd		 4m 16s
Performed as RX
Sheryl Ferris-Little 09/02/2014 Premier Martial Arts/Grand River CrossFit 09/02/2014 5min AMRAP Ladder
1,1,2,2,3,3,etc.
Box Jumps 24/20
Wall Balls 20/15lbs

Score is total number of reps.
LVL1M; 20/16, Red & Yellow Targets
LVL1: Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd + 28/24 		79 reps
Workout Scaled
Sheryl Ferris-Little 08/29/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 25-Aug 29, 2014 5 Rounds for Time of:
5 Power Snatches 95/65lbs
15 Knees to Elbows

Post time!
LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 4 rounds, 75/45lbs, hang knee raise
LVL2: 85/55lbs, hang knee raise
LVL3: RX'd		 6m 01s
Workout Scaled
Sheryl Ferris-Little 08/26/2014 Premier Martial Arts/Grand River CrossFit 08/06/2014 Overhead Squat
5-5-5-5-5		 65 lbs
Performed as RX
Sheryl Ferris-Little 08/25/2014 Premier Martial Arts/Grand River CrossFit 08/25/2014 8min AMRAP of:
5 Thrusters 95/65lbs
5 Pull-ups

Post rounds and reps.
LVL1M: 5min, light weight, mod pull-ups
LVL1: 6min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod. pull-ups
LVL3: RX'd		 7 rounds 2 reps
Workout Scaled
Sheryl Ferris-Little 08/21/2014 Premier Martial Arts/Grand River CrossFit Tabatas Set timer for 8 rounds of 20sec on and 10 sec off. This is a total of 4min per exercise. Complete each 4min set before moving on to the next.

Jumping Jacks
Push-ups
Mountain Climbers
Leg Levers

Score is the total number reps for each exercise added together.		 647 reps
Workout Scaled
Sheryl Ferris-Little 08/20/2014 Premier Martial Arts/Grand River CrossFit Leg Day 4 rounds for time of:
25 Lunges
50 Squats

Post time!
Scale as needed.
 8m 23s
Performed as RX
Sheryl Ferris-Little 08/20/2014 Premier Martial Arts/Grand River CrossFit Run 15min run for distance.

Post distance!
Scale as needed.		 1.63 km
Performed as RX
Sheryl Ferris-Little 08/13/2014 Premier Martial Arts/Grand River CrossFit Wittman Seven rounds for time of:
15 Kettle bell swings 50/35lbs
15 Power Cleans 95/65lbs
15 Box Jumps 24"/20"

Scale as needed!		 19m 27s
Workout Scaled
Sheryl Ferris-Little 08/12/2014 Premier Martial Arts/Grand River CrossFit 08/12/2014 Power Snatch
5-5-5-5-5

Post heaviest load!		 75 lbs
Performed as RX
Sheryl Ferris-Little 08/11/2014 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95/65lbs Thruster
Pull-ups

Scale as needed!
 7m 54s
Workout Scaled
Sheryl Ferris-Little 08/09/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 5-9, 2014 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 GHD sit-ups
10 back extentions

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks.

Scale as needed for this one!		 22m 57s
Workout Scaled
Sheryl Ferris-Little 08/08/2014 Premier Martial Arts/Grand River CrossFit 08/08/2014 Clean & Jerk
5-5-5-5-5

Post heaviest load!		 75 lbs
Performed as RX
Sheryl Ferris-Little 08/07/2014 Premier Martial Arts/Grand River CrossFit 08/07/2014 Run or Row
Cover as much distance as possible in 10min.

Post distance!		 2,039 m
Performed as RX
Sheryl Ferris-Little 08/06/2014 Premier Martial Arts/Grand River CrossFit 08/06/2015 5 rounds for time of:
50 Double Unders
2 Rope climbs

Post time!
LVL1M: 3 rounds, singles, mod. rope climb
LVL1: 4 rounds, doubles, mod. rope climb
LVL2: triples, mod. rope climb.
LVL3: RX'd		 7m 12s
Workout Scaled
Sheryl Ferris-Little 07/31/2014 Premier Martial Arts/Grand River CrossFit 07/31/2014 Rowing
Row 100 Calories for time!

Post time!		 8m 35s
Performed as RX
Sheryl Ferris-Little 07/30/2014 Premier Martial Arts/Grand River CrossFit 07/30/2014 30-20-10 reps of:
Pull-ups
Squat Jumps
Sit-ups

Post time!
LVL1M: 15-10-5 reps, mod. pull-ups, squats,
LVL1: 25-15-5 reps, mod. pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 7m 43s
Workout Scaled
Sheryl Ferris-Little 07/29/2014 Premier Martial Arts/Grand River CrossFit 07/29/2014 Power Snatch
5-5-5-5-5

Post heaviest load!		 70 lbs
Performed as RX
Sheryl Ferris-Little 07/28/2014 Premier Martial Arts/Grand River CrossFit 07/28/2014 8min AMRAP of:
5 Deadlifts 185/115lbs
10 Wall Balls 20/15lbs
15 Double Unders

Post rounds & reps!
LVL1M: 5min light weight, single skips
LVL1: 6min, 155/95lbs, double skips
LVL2: 165/105lbs, triple skips
LVL3: RX'd
 5 rounds 28 reps
Workout Scaled
Sheryl Ferris-Little 07/22/2014 Premier Martial Arts/Grand River CrossFit 07/22/2014 Front Squat
5-5-5-5-5

Post heaviest load.		 110 lbs
Performed as RX
Sheryl Ferris-Little 07/21/2014 Premier Martial Arts/Grand River CrossFit 07/21/2014 4 rounds for time:
400m Run
10 Kettle Bell Swings 50/35lbs
10 Push-ups

Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
compare to July 16, 2013		 13m 05s
Performed as RX
Sheryl Ferris-Little 07/19/2014 Premier Martial Arts/Grand River CrossFit Summer Throwdown Workout #4 Throwdown Workout #4
21-15-9 reps of
Deadlifts 225/155 (185/95lbs scaled)
KB Swings 50/35lbs (40/25lbs)

Post time!
 3m 37s
Workout Scaled
Sheryl Ferris-Little 07/16/2014 Premier Martial Arts/Grand River CrossFit 07/16/2014 Every Minute on the minute for 10min
3 Clean & Jerks 115/75lbs
7 Toes to Bar

Perfect score is 10 rounds.
Post total rounds.

LVL1M: 6min, light weight, hanging knee raise
LVL1: 8min, 95/55lbs, hanging knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd

 10m 00s
Workout Scaled
Sheryl Ferris-Little 07/14/2014 Premier Martial Arts/Grand River CrossFit 07/14/2014 4 rounds for time of:
40 Double Unders
30 Sit-ups
20 Hand Release Push-ups
10 Burpees

Post time!
LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: Triple skips
LVL3: RX'd

 17m 57s
Workout Scaled
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