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Sheryl Ferris-Little 07/12/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #3 As many reps as possible in 8min of:
50 Box Jumps/Step Ups 24/20"(20/16")
25 Push-ups (Mod. push-ups)
50 Walking Lunge steps
25 V-sits (sit-ups)
50 Wall Balls 20/15lbs(low targets)
25 Burpees

If you finish all reps with time left start again at beginning.
Post total reps!
 173 reps
Workout Scaled
Sheryl Ferris-Little 07/08/2014 Premier Martial Arts/Grand River CrossFit 07/08/2014 Push Press
5-5-5-5-5

Post heaviest load.		 85 lbs
Performed as RX
Sheryl Ferris-Little 07/07/2014 Premier Martial Arts/Grand River CrossFit 07/07/2014 3 rounds for time:
500m Row
10 Kettle bell swings 50/35lbs
10 V-sits

Post time!
LVL1M: 2 rounds,250m, light weight, sit-ups
LVL1: 3 rounds, 400m, 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd		 10m 42s
Performed as RX
Sheryl Ferris-Little 07/03/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #2 "The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press		 0 rounds 55 reps
Workout Scaled
Sheryl Ferris-Little 06/27/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #1 4 Rounds for Time of:
400m Run (200m scaled)
20 SDHP 75/55lbs (55/35lbs scaled)
20 Air Squats

Post time!
 10m 37s
Workout Scaled
Sheryl Ferris-Little 06/24/2014 Premier Martial Arts/Grand River CrossFit 06/24/2014 Deadlift
3-3-3-3-3-3-3

Post heaviest load.
 180 lbs
Performed as RX
Sheryl Ferris-Little 06/23/2014 Premier Martial Arts/Grand River CrossFit 06/23/2014 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
LVL1M: 25 & 12 reps each, single skips, sit-ups
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 9m 59s
Workout Scaled
Sheryl Ferris-Little 06/21/2014 Premier Martial Arts/Grand River CrossFit 06/21/2014 Vested Cindy
20min AMRAP with 20/10lbs Vest
5 Pull-ups
10 Push-ups
15 Squats

Post rounds & reps!
LVL1M: 10min, no weight, mod. pull-ups
LVL1M: 12min, no weight, mod. pull-ups
LVL2: 15min, weighted, mod. pull-ups
LVL3: RX'd		 15 rounds 7 reps
Workout Scaled
Sheryl Ferris-Little 06/19/2014 Premier Martial Arts/Grand River CrossFit 06/19/2014 Run 1mile
5 Push-ups for every minute it took to do the mile.
Post total time! Note number of push-ups

 11m 55s
Performed as RX
Sheryl Ferris-Little 06/17/2014 Premier Martial Arts/Grand River CrossFit 06/17/2014 Squat Clean
5-5-5-5-5

Post heaviest load.
 95 lbs
Performed as RX
Sheryl Ferris-Little 06/16/2014 Premier Martial Arts/Grand River CrossFit 06/16/2014 3 Rounds for time:
200m Row
5 Power Cleans 135/85lbs

Post time!
LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd
 4m 48s
Performed as RX
Sheryl Ferris-Little 06/13/2014 Premier Martial Arts/Grand River CrossFit 06/13/2014 4 rounds for time of:
5 Ground to Overhead 115/75lbs
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 95/55lbs, hang knee raise
LVL2: 105/65lbs, Knees to chest
LVL3: RX'd		 3m 05s
Workout Scaled
Sheryl Ferris-Little 06/12/2014 Premier Martial Arts/Grand River CrossFit 06/12/2014 Rowing
8 X30sec on 20sec off

Post total distance

 920 m
Performed as RX
Sheryl Ferris-Little 06/11/2014 Premier Martial Arts/Grand River CrossFit 06/11/2014 4 rounds for time.
20 Overhead Walking Lunges 45/25lbs
10 Power Cleans 95/65lbs

Post time!
LVL1M: 2 rounds, No weight lunges, light weight cleans
LVL1: 3 rounds, 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: RX'd
 7m 01s
Performed as RX
Sheryl Ferris-Little 06/10/2014 Premier Martial Arts/Grand River CrossFit 06/10/2014 Clean & Jerk
3-3-3-1-1		 105 lbs
Performed as RX
Sheryl Ferris-Little 06/09/2014 Premier Martial Arts/Grand River CrossFit 06-09/2014 4 rounds of:
6 Push-press @ 80% of Strict press 1RM
9 Sit-ups
12 Squats

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 60%
LVL2: 70%
LVL3: RX'd		 3m 01s
Performed as RX
Sheryl Ferris-Little 06/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 2-6th, 2014 10min AMRAP of:
10 Kettle bell Swings 50/35lb
10 Push-ups
10 Squats

Post rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 9 rounds 22 reps
Performed as RX
Sheryl Ferris-Little 06/04/2014 Premier Martial Arts/Grand River CrossFit 06/04/2014 4 rounds of:
10 Box Jumps 24/20
10 V-sits
10 Wall Balls 20/15lbs

Post time!
LVL1M: 2 rounds, 20"/16", sit-ups, low target
LVL1: 20"/16", sit-ups, low target
LVL2: RX'd
LVL3: RX'd
 7m 11s
Workout Scaled
Sheryl Ferris-Little 06/03/2014 Premier Martial Arts/Grand River CrossFit 06/03/2014 Front Squats
5-5-5-5-5

Post heaviest load!
 85 lbs
Performed as RX
Sheryl Ferris-Little 06/02/2014 Premier Martial Arts/Grand River CrossFit 06/02/2014 6 rounds for time of:
5 Power Cleans 70% of Bodyweight
7 Pull-ups

Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 50% BW, mod. pull-ups
LVL2: 60% BW, mod. pull-ups
LVL3: RX'd
 5m 22s
Workout Scaled
Sheryl Ferris-Little 05/27/2014 Premier Martial Arts/Grand River CrossFit 05/27/2014 Single Arm Dumbbell Snatch
5-5-5-5-5 each arm

Post heaviest load.		 40 lbs
Performed as RX
Sheryl Ferris-Little 05/26/2014 Premier Martial Arts/Grand River CrossFit 05/26/2014 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post rounds & reps
LVL1M: 6min
LVL1: 8min
LVL2: RX'd
LVL3: RX'd		 4 rounds 0 reps
Performed as RX
Sheryl Ferris-Little 05/20/2014 Premier Martial Arts/Grand River CrossFit 05/20/2014 12min AMRAP of:
10 Calorie Row
10 Toes to Bar
10 Wall-balls 20/15lbs

Post rounds & reps
LVL1M: 8min, hang knee raise
LVL1: 10min, hang knee raise
LVL2: Knees to chest
LVL3: RX'd		 5 rounds 3 reps
Workout Scaled
Sheryl Ferris-Little 05/20/2014 Premier Martial Arts/Grand River CrossFit 05/20/2014 12min AMRAP of:
10 Calorie Row
10 Toes to Bar
10 Wall-balls 20/15lbs

Post rounds & reps
LVL1M: 8min, hang knee raise
LVL1: 10min, hang knee raise
LVL2: Knees to chest
LVL3: RX'd		 5 rounds 3 reps
Workout Scaled
Sheryl Ferris-Little 05/13/2014 Premier Martial Arts/Grand River CrossFit 05/13/2014 Push Jerk
5-5-5-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
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