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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 03/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 24-March 1, 2014 "Prize WOD"
For Time:
3 Deadlifts 185/135lbs
3 Toes to Bar
6 Deadlifts
6 Toes to Bar
9 Deadlifts
9 Toes to Bar
12 Deadlifts
12 Toes to Bar
Post Time!

LVL1M: light weight, hanging knee raise
LVL1: 135/95lbs, hanging knee raise
LVL2: 155/115lbs, knees to chest
LVL3: RX'd		 2m 45s
Workout Scaled
Sheryl Ferris-Little 02/28/2014 Premier Martial Arts/Grand River CrossFit 02/28/2014 10 minute AMRAP:
3 thrusters 105/75lbs
6 burpees

Post rounds and reps.
LVL1M: 5min, light weight
LVL1: 8min, 85/55lbs
LVL2: 95/65lbs
LVL3: RX'd		 8 rounds 7 reps
Workout Scaled
Sheryl Ferris-Little 02/27/2014 Premier Martial Arts/Grand River CrossFit 02/27/2014 3 rounds for time of:
10 Pull-ups
10 Ground to Overhead 105/75lbs
10 Sit-ups

LVL1M: 2 rounds, mod. Pull-ups, light weight
LVL1: mod. Pull-ups, 85/55lbs
LVL2: mod. Pull-ups, 95/65lbs
LVL3: RX'd
 6m 02s
Workout Scaled
Sheryl Ferris-Little 02/25/2014 Premier Martial Arts/Grand River CrossFit 02/25/2014 Power Cleans
3-3-3-3-3-3-3

Post heaviest load.
 105 lbs
Performed as RX
Sheryl Ferris-Little 02/10/2014 Premier Martial Arts/Grand River CrossFit 02/10/2014 21-15-9 reps for time:
Power Clean and Jerk 95/65lbs
Pullups

Post time.

LVL1M: light weight, mod. Pull-ups
LVL1: 75/45lbs, mod. Pull-ups
LVL2: 85/55lbs, mod. Pull-ups
LVL3: RX'd		 7m 11s
Workout Scaled
Sheryl Ferris-Little 02/04/2014 Premier Martial Arts/Grand River CrossFit 02/04/2014 Sumo-deadlift
5-5-3-3-1

Post heaviest load.
 165 lbs
Performed as RX
Sheryl Ferris-Little 01/29/2014 Premier Martial Arts/Grand River CrossFit 01/29/2014 3 rounds
1 minute max reps weighted pull-ups 20/10lbs
1 minute max reps weighted dips 20/10lbs
1 minute rest
Post total reps added together.
Scale as needed!		 164 reps
Workout Scaled
Sheryl Ferris-Little 01/27/2014 Premier Martial Arts/Grand River CrossFit 01/27/2014 10min AMRAP of:
10 Jump Squats (50%bw)
10 Behind the Neck Push-Jerk (50% bw)

Post rounds and reps!

LVL1M: 5min, light weight
LVL1: 8min, 35% BW
LVL2: 40% BW
LVL3: RX'd		 5 rounds 11 reps
Workout Scaled
Sheryl Ferris-Little 01/22/2014 Premier Martial Arts/Grand River CrossFit 01/22/2014 4 rounds
15 Wall ball 20/15lbs
15 Push-ups
15 Sumo deadlift high-pull 75/55lbs

Post time!

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 9m 38s
Workout Scaled
Sheryl Ferris-Little 01/21/2014 Premier Martial Arts/Grand River CrossFit 01/21/2014 2 rounds
Row 3min for distance
Rest 3min

Post total distance of both rounds added together!		 1,277 m
Performed as RX
Sheryl Ferris-Little 01/18/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 13-18, 2014 5 rounds for time:
6 Parallette Push-ups
6 Burpees over hurdle
6 Atomic Sit-ups 35/25lbs

LVL1M: 3 rounds, standard push-ups, standard burpees, sit-up to stand
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd		 9m 04s
Performed as RX
Sheryl Ferris-Little 01/14/2014 Premier Martial Arts/Grand River CrossFit 01/14/2014 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.		 85 lbs
Performed as RX
Sheryl Ferris-Little 01/11/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 6-11, 2014 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!

LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd		 9m 38s
Workout Scaled
Sheryl Ferris-Little 01/09/2014 Premier Martial Arts/Grand River CrossFit 01/09/2014 Cover Max Distance in 7min
Rowing

Post distance!		 1,470 m
Performed as RX
Sheryl Ferris-Little 01/08/2014 Premier Martial Arts/Grand River CrossFit 01/08/2014 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.

LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 6m 28s
Workout Scaled
Sheryl Ferris-Little 12/30/2013 Premier Martial Arts/Grand River CrossFit 12/30/2013 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.

LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd		 142 reps
Workout Scaled
Sheryl Ferris-Little 12/27/2013 Premier Martial Arts/Grand River CrossFit 12/27/2013 10 rounds of:
7 Hand Release Push-ups
7 Med Ball Cleans 20lbs/15lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd		 6m 24s
Performed as RX
Sheryl Ferris-Little 12/19/2013 Premier Martial Arts/Grand River CrossFit 12/19/2013 3 rounds for time of:
12 Pullups
12 Pistols (alt. legs)
12 V-Sits

LVL1M: 2 rounds,mod pull-ups, squats, sit-ups
LVL1: mod. Pull-ups, asst. pistols,
LVL2: Mod. Pull-ups
LVL3: RX'd		 5m 41s
Workout Scaled
Sheryl Ferris-Little 12/14/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 9-14, 2013 The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs

LVL1M: 15 reps each, mod. Pull-ups, light weight,
LVL1: 20 reps each, mod. Pull-ups, adjusted weights
LVL2: Mod. Pull-ups
LVL3: RX'd
 16m 32s
Workout Scaled
Sheryl Ferris-Little 12/12/2013 Premier Martial Arts/Grand River CrossFit 12/12/2013 For Time:
Double unders 50-40-30-20-10x reps
Thrusters (105#/75#) 10-8-6-4-2x reps

LVL1M: singles, light weight
LVL1: doubles, 75/55lbs
LVL2: triples, 95/65lbs
LVL3: RX'd
 7m 12s
Workout Scaled
Sheryl Ferris-Little 12/05/2013 Premier Martial Arts/Grand River CrossFit 12/05/2013 10-9-8-7-6-5-4-3-2-1 reps of:
Chest-to-bar pull-up
Box jump, 24/20

LVL1M: 10-6 reps, mod pull-ups, 20/16
LVL1: 10-4 reps, mod pull-ups, 20/16
LVL2: mod. Pull-ups
LVL3: RX'd
 7m 26s
Workout Scaled
Sheryl Ferris-Little 12/04/2013 Premier Martial Arts/Grand River CrossFit 12/04/2013 3x3min AMRAP of:
15 Cal Row
5 Power Cleans 95/65lbs
1min Break between rounds
Score is total reps & calories added together.

LVL1M: Light weight
LVL1: 65/35lbs
LVL2: 85/55lbs
LVL3: RX'd		 74 reps
Workout Scaled
Sheryl Ferris-Little 12/03/2013 Premier Martial Arts/Grand River CrossFit 12/03/2013 Push Jerk
5-5-3-3-1

Post heaviest load.		 100 lbs
Performed as RX
Sheryl Ferris-Little 11/30/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 25-30, 2013 "Christine"
3 rounds of:
Row 500 meters
12 Deadlifts: body weight
21 Box jumps, 24/20

LVL1M: 250m, light weight, 20/16
LVL1: 60% body weight
LVL2: 80% body weight
LVL3: RX'd		 17m 59s
Workout Scaled
Sheryl Ferris-Little 11/25/2013 Premier Martial Arts/Grand River CrossFit 11/25/2013 10min AMRAP of:
5 Power Snatches 95lbs/65lbs
250m Row
Post rounds and reps.

Compare to November 19, 2012
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds		 5 rounds 2 reps
Performed as RX
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