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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 05/12/2014 Premier Martial Arts/Grand River CrossFit 05/12/2014 3 Rounds for Time:
400m Run
20 Wall Balls
20 Sit-ups

Post time!
LVL1M: 2 rounds, 200m runs
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 13m 54s
Performed as RX
Sheryl Ferris-Little 05/10/2014 Premier Martial Arts/Grand River CrossFit TK -Challenge of the Week May 5-10, 2014 Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 28/24" box
12 Kettlebell swings, 50/35lbs

Post total rounds and reps!
LVL1M: 10min, mod. pull-ups, 20/16", light weight
LVL1: 15min, mod. pull-ups, 20/16", 40/25lbs
LVL2: mod. pull-ups, 24/20", 45/30lbs
LVL3: RX'd		 10 rounds 4 reps
Workout Scaled
Sheryl Ferris-Little 05/07/2014 Premier Martial Arts/Grand River CrossFit 05/07/2014 5 Rounds for Time of:
5 Ground to Overhead 115/75lbs
10 Ab rollouts
15 Lateral Hops Over Bar

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 11m 54s
Workout Scaled
Sheryl Ferris-Little 05/05/2014 Premier Martial Arts/Grand River CrossFit Back to Basics 21-15-9 reps of
Pull-ups
Push-ups
Sit-ups
Squats

Post time1
LVL1M:15-9 reps, mod. pull-ups
LVL1: mod. pull-ups
LVL2: RX'd
LvL3: RX'd
 4m 52s
Workout Scaled
Sheryl Ferris-Little 04/30/2014 Premier Martial Arts/Grand River CrossFit 04/30/2014 4 Rounds for Time:
250m Row
20 Push-ups
30 Double Unders
Compare to April 17, 2013

Post time!
LVL1M: 2 rounds, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 11m 25s
Workout Scaled
Sheryl Ferris-Little 04/29/2014 Premier Martial Arts/Grand River CrossFit 04/29/2014 Strict Shoulder Press
5-5-3-3-1

Post heaviest load.
 65 lbs
Performed as RX
Sheryl Ferris-Little 04/28/2014 Premier Martial Arts/Grand River CrossFit 04/28/2014 4 rounds for time:
8 Box Jumps 24"/28"
5 Deadlifts 225/185lbs
3 Burpees

Post time!
LVL1M: 20/16", light weight
LVL1: 20"/16", 185/135lbs
LVL2: 205/155lbs, 24/20"
LVL3: RX'd 		4m 43s
Workout Scaled
Sheryl Ferris-Little 04/24/2014 Premier Martial Arts/Grand River CrossFit 04/24/2014 Running!
4x400m
1min break between intervals.

Post fastest time!


 2m 04s
Performed as RX
Sheryl Ferris-Little 04/23/2014 Premier Martial Arts/Grand River CrossFit 04/23/2014 3 rounds for time:
40 Walking Lunges
30 Sit-ups
20 Push-ups
10 Burpees

Post time!
LVL1M: 1 round.
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 9m 50s
Performed as RX
Sheryl Ferris-Little 04/16/2014 Premier Martial Arts/Grand River CrossFit Chelsea 04/16/2014 Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and reps!
LVL1: 10min, mod. pull-ups
LVL1: 15min, mod. pull-ups
LVL2: 20min, mod. pull-ups
LVL3: RX'd		 19 rounds 0 reps
Workout Scaled
Sheryl Ferris-Little 04/15/2014 Premier Martial Arts/Grand River CrossFit 04/15/2014 Shoulder Press
5-5-3-3-1

Post heaviest load!
 70 lbs
Performed as RX
Sheryl Ferris-Little 04/09/2014 Premier Martial Arts/Grand River CrossFit 04/09/2014 For Time:
75 Squats
4 Rope climbs
50 Squats
2 Rope Climbs

Post Time!
LVL1M: 35 squats, 2 mod rope climbs, 25 squats, 1 mod rope climb
LVL1: 50 squats, mod rope climb, 35 squats, mod rope climb
LVL2: Mod rope climb
LVL3: RX'd		 3m 44s
Workout Scaled
Sheryl Ferris-Little 04/08/2014 Premier Martial Arts/Grand River CrossFit 04/08 Push Press
5-5-3-3-1

Post heaviest load.		 90 lbs
Performed as RX
Sheryl Ferris-Little 04/03/2014 Premier Martial Arts/Grand River CrossFit 04/03/2014 Rowing: Cover Max Distance
1:30 x6
1min break

Post total distance.
 2,004 m
Performed as RX
Sheryl Ferris-Little 04/02/2014 Premier Martial Arts/Grand River CrossFit 04/02/2014 3 rounds for time:
30 Box Jumps 24/20
20 Goblet squats with kettlebell 50/35lbs
10 Kettle bell swings 50/35lbs

Post time!
LVL1M: 15 Box jumps 20/16",10 Squats, light weight, 5 KB swings light weight
LVL1: 20/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 8m 43s
Performed as RX
Sheryl Ferris-Little 04/01/2014 Premier Martial Arts/Grand River CrossFit 04/01/2014 Squat Clean
5-5-5-5-5

Post heaviest load.
 95 lbs
Performed as RX
Sheryl Ferris-Little 03/28/2014 Premier Martial Arts/Grand River CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb./95lbs
20 muscle-ups

Post total reps.
LVL1M;7min, 30 calories, 25 HKR, 20 wall balls, 15 cleans/light weight.
LVL1: HKR, 95/65lbs, mod. muscle-ups
LVL2: K2C, 115/75lbs, mod. muscle-ups
LVL3: RX'd 		164 reps
Workout Scaled
Sheryl Ferris-Little 03/25/2014 Premier Martial Arts/Grand River CrossFit 03/25/2014 Power Snatch
3-3-3-3-3-3-3

Post heaviest load.

 75 lbs
Performed as RX
Sheryl Ferris-Little 03/21/2014 Premier Martial Arts/Grand River CrossFit 03/21/2014 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd

 2m 57s
Workout Scaled
Sheryl Ferris-Little 03/19/2014 Premier Martial Arts/Grand River CrossFit 03/19/2014 4 rounds for time:
250m row
7 Pull-ups (Strict)
7 Push-ups (Hand release)
7 DB Push-Press 40/25lbs

Post Time!
LVL1M: 2 rounds, Mod. pull-ups, light weight
LVL1: Mod. Pull-ups, 30/15lbs
LVL2: Mod. Pull-ups, 35/20lbs
LVL3: RX'd		 9m 48s
Workout Scaled
Sheryl Ferris-Little 03/18/2014 Premier Martial Arts/Grand River CrossFit 03/18/2014 Deadlift
3-3-3-3-3-3-3

Post heaviest load!		 205 lbs
Performed as RX
Sheryl Ferris-Little 03/17/2014 Premier Martial Arts/Grand River CrossFit 03/17/2014 3 rounds for time:
8 Power Snatch 95/65lbs
12 Wall Balls 20/15lbs

Post Time!
LVL1M: Ground to Overhead, choose ball weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 4m 22s
Workout Scaled
Sheryl Ferris-Little 03/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 3-8, 2014 CrossFit Open 14.1

10min AMRAP of:
30 Double Unders
15 Power Snatches 75/55lbs
Post total reps!

LVL1M: 8min, single skips, light weight
LVL1: Double skips, 55/35lbs
LVL2: Triple skips, 65/45lbs
LVL3: RX'd		 247 reps
Workout Scaled
Sheryl Ferris-Little 03/07/2014 Premier Martial Arts/Grand River CrossFit 03/07/2014 8min AMRAP of:
5 Front Squats 115/75lbs
10 Box Jumps 24/20

Post rounds & reps!

LVL1M: 4min, light weight, 20"/16"
LVL1: 85/55lbs, 20"/16"
LVL2: 95/65lbs
LVL3: RX'd
 6 rounds 2 reps
Workout Scaled
Sheryl Ferris-Little 03/06/2014 Premier Martial Arts/Grand River CrossFit 03/06/2014 Rowing
20/20 x8 rounds
Post distance
20secs on/20sec off

 653 m
Performed as RX
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