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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 08/27/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Scale weights as needed.		 68 reps
Workout Scaled
Sheryl Ferris-Little 08/26/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach
Post Total Reps.

LVL1M: 4min
LVL1: 5min
LVL2: RX'd
LVL3: RX'd		 60 reps
Performed as RX
Sheryl Ferris-Little 08/23/2013 Premier Martial Arts/Grand River CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps, 105lbs women
155 pound Hang power clean, 9 reps, 105lbs women
155 pound Push jerk, 6 reps, 105lbs women

Post Time:
Scale as needed. There won't be too many people RXing this one!
 10m 10s
Workout Scaled
Sheryl Ferris-Little 08/21/2013 Premier Martial Arts/Grand River CrossFit Victoria 5 rounds for time of:
10 Thrusters 95/65lbs
14 Box Jumps 24"/20"
12 SDHP 95/65lbs
12 Burpees
27 KB Swings 50/35lbs

Post Time:
LVL1M: 2 rounds, light weights 20"/16" box
LVL1: 3 rounds, 65/45lbs, 20"/16"
LVL2: 4 rounds, 85/55lbs
LVL3: RX'd
 26m 53s
Workout Scaled
Sheryl Ferris-Little 08/19/2013 Premier Martial Arts/Grand River CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile

Post Time!
LVL1M: 400m, 1000m Row, 400m Run
LVL1: 800m Run, 1500m, 800m
LVL2: 1200m, 2000m, 1200m Run
LVL3: RX'd		 33m 46s
Performed as RX
Sheryl Ferris-Little 08/16/2013 Premier Martial Arts/Grand River CrossFit Workout of the Week Aug 12-17, 2013 Backwards "Christine"
3 rounds for time of:
21 Box Jumps 24"/20"
12 Deadlifts @ Body weight
500m Row

Post time.
LVL1M: 2 rounds, 20"/16", light weight, 250m row
LVL1: 60% Body weight
LVL2: 75% Body weight
LVL3: RX'd

 15m 26s
Workout Scaled
Sheryl Ferris-Little 08/14/2013 Premier Martial Arts/Grand River CrossFit Backwards Annie 10-20-30-40-50 reps of:
Sit-ups
Double Unders

Post time.
LVL1M: 1-30, single skips
LVL1: 1-40, double skips
LVL2: Triple skips
LVL3: RX'd
 9m 19s
Workout Scaled
Sheryl Ferris-Little 08/13/2013 Premier Martial Arts/Grand River CrossFit Backwards Diane 9-15-21 reps for Time of:
Hand Stand Push-ups
Deadlift 225/155lbs

LVL1M: Push-ups, light deadlift
LVL1: Mod. HSPU, 155/105lbs
LVL2: Mod. HSPU, 205/135lbs
LVL3: RX'd		 5m 55s
Workout Scaled
Sheryl Ferris-Little 08/10/2013 Premier Martial Arts/Grand River CrossFit Work Challenge of the Week Aug 6-11, 2013 CrossFit Total

3 Attempts to get a 1 rep max at each exercise
Back Squat
Shoulder Press
Deadlift

Post total of each added together.		 425 lbs
Performed as RX
Sheryl Ferris-Little 08/08/2013 Premier Martial Arts/Grand River CrossFit 08-08-2013 Squat Cleans

3-3-3-3-3-3-3 reps

Post heaviest load.		 90 lbs
Performed as RX
Sheryl Ferris-Little 08/07/2013 Premier Martial Arts/Grand River CrossFit 08-07-2013 Shoulder Press

5-5-3-3-1 reps

Post heaviest load.
 75 lbs
Performed as RX
Sheryl Ferris-Little 08/06/2013 Premier Martial Arts/Grand River CrossFit 08-06-2013 Back Squats

5-5-3-3-1 reps

Post Heaviest Load		 155 lbs
Performed as RX
Sheryl Ferris-Little 08/02/2013 Premier Martial Arts/Grand River CrossFit None 5 Rounds for Time:
6 Power Cleans 115lbs/75lbs
8 Box Jumps 24"/20"
10 V-Ups

LVL1M: 3r, Hang Clean(light), 20"/16", Sit-ups
LVL1: 4r, 95lbs/65lbs
LVL2: RX'd
LVL3: RX'd, 28"/24", sub. 8min		 7m 17s
Workout Scaled
Sheryl Ferris-Little 07/24/2013 Premier Martial Arts/Grand River CrossFit 07-24-2013 Power Snatch
5-5-5-5-5

Post heaviest load.		 70 lbs
Performed as RX
Sheryl Ferris-Little 07/23/2013 Premier Martial Arts/Grand River CrossFit 07-23-2013 4 rounds for time:
10 Sledge Hammer Strikes 12/8lbs
400m Run
10 Tire Jumps

LVL1M: 2 rounds, 200m
LVL1: 3 rounds,
LVL2: RX'd
LVL3: RX'd		 13m 12s
Performed as RX
Sheryl Ferris-Little 07/23/2013 Premier Martial Arts/Grand River CrossFit 07-23-2013 4 rounds for time:
10 Sledge Hammer Strikes 12/8lbs
400m Run
10 Tire Jumps

LVL1M: 2 rounds, 200m
LVL1: 3 rounds,
LVL2: RX'd
LVL3: RX'd		 13m 12s
Performed as RX
Sheryl Ferris-Little 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.1 1000m Row (RX'd)

750m Row (Scaled)

Must start from a standing position.
Post Time!		 3m 28s
Workout Scaled
Sheryl Ferris-Little 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.2 3min Break between 4.1 and 4.2
7:00 Thruster Ladder

15 Reps at 85/55lbs(RX'd),65/35lbs(scaled)

15 Reps at 95/65, 75/45

15 Reps at 105/75, 85/55

As Many Reps As Possible at 115/85, 95/65
Post Total Reps.
 49 reps
Workout Scaled
Sheryl Ferris-Little 07/17/2013 Premier Martial Arts/Grand River CrossFit 07-17-2013 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/155lbs

LVL1M: 2 rounds, single skips, light weight on all.
LVL1: 3 rounds, double skips, 25/15lbs, 155/115lbs
LVL2: Triple skips
LVL3: RX'd		 6m 28s
Workout Scaled
Sheryl Ferris-Little 07/15/2013 Premier Martial Arts/Grand River CrossFit 07-15-2013 For Time:
1000m Row
30 Pull-ups

LVL1M: 500m Row, 15 mod. Pull-ups
LVL1: 750m row
LVL2: Mod. Pull-ups
LVL3: RX'd		 6m 01s
Workout Scaled
Sheryl Ferris-Little 07/13/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #3 10min AMRAP of:
3 Cleans 135/85lbs(RX'd),85/55lbs(scaled)
10 Wall Balls 20/15lbs
6 Cleans
10 Wall Balls
9 Cleans
10 Wall Balls
....Keep adding 3 cleans each round until timer sounds.
 113 reps
Workout Scaled
Sheryl Ferris-Little 07/12/2013 Premier Martial Arts/Grand River CrossFit 07-12-2013 Running Time Trial
1200m

LVL1M: 600m
LVL1: 800m
LVL2: RX'd
LVL3: RX'd		 6m 48s
Performed as RX
Sheryl Ferris-Little 07/08/2013 Premier Martial Arts/Grand River CrossFit 07-08-2013 2 rounds for time:
25 Push-ups
25 Sit-ups
25 Box Jumps 24/20
25 Pull-ups
25 Leg Levers

4) LVL1M: 1 round, 15 reps each, 20/16, mod. Pull-ups
LVL1: 20/16, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 10m 20s
Workout Scaled
Sheryl Ferris-Little 06/29/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #1 4 Rounds For Time of:
5 Shoulder to Overhead 115/75lbs, 75/45lbs(scaled)
10 Deadlifts 115/75lbs, 75/45lbs(scaled)
15 Box Jumps 24"/20", 20"/16"(scaled)

Post Time!
 6m 42s
Workout Scaled
Sheryl Ferris-Little 06/28/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #2 3 Rounds for Time:

800m Run(RX'd), 400m Run(Scaled)
50 Squats(RX'd), 25 Squats(Scaled)
50 Push-ups(RX'd), 25 Push-ups(Scaled)

Post time!		 12m 07s
Workout Scaled
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