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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 06/24/2013 Premier Martial Arts/Grand River CrossFit 06-24-2013 Rowing Ladder
250m
1min rest
350m
1min rest
450m
1min rest
550m
Post total time including breaks

LVL1M: 250m + 350m
LVL1: 250m to 450m
LVL2: RX'd
LVL3: RX'd		 10m 18s
Performed as RX
Sheryl Ferris-Little 06/21/2013 Premier Martial Arts/Grand River CrossFit 06-21-2013 3 rounds for time of:
250m row
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		 11m 49s
Workout Scaled
Sheryl Ferris-Little 06/20/2013 Premier Martial Arts/Grand River CrossFit 06-20-2013 3 rounds for time:
30 Double Unders
5 Hang Power Cleans 95/65lbs
5 Push Press

LVL1M: single skips, light weight
LVL1: double skips, 75/45lbs
LVL2: triple skips, 85/55lbs
LVL3: RX'd		 2m 56s
Workout Scaled
Sheryl Ferris-Little 06/19/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 17-22, 2013 For Time:
60 Push-ups
40 sit-ups
30 Squats
20 Dips
10 Box Jumps 24/20
5 Burpees

LVL1M: 30-20-15-10-5 reps, mod. PU's, & Dips, low box
LVL1: full reps, mod. PU's, mod dips
LVL2: Mod. Dips
LVL3: RX'd		 7m 04s
Workout Scaled
Sheryl Ferris-Little 06/18/2013 Premier Martial Arts/Grand River CrossFit 06-18-2013 Power Clean
5-5-3-3-1

Post heaviest load.		 105 lbs
Performed as RX
Sheryl Ferris-Little 06/14/2013 Premier Martial Arts/Grand River CrossFit 06-14-2013 4 rounds for time:
6 Wall Balls 20/15lbs
8 Power Snatch 85/45lbs
10 Burpees over bar

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 65/25lbs
LVL2: 75/35lbs
LVL3: RX'd		 9m 00s
Performed as RX
Sheryl Ferris-Little 06/13/2013 Premier Martial Arts/Grand River CrossFit 06-13-2013 Cover Max distance Running or Rowing
9min

LVL1: 5min
LVL1: 6min
LVL2: 7min
LVL3: RX'd		 1,861 m
Performed as RX
Sheryl Ferris-Little 06/11/2013 Premier Martial Arts/Grand River CrossFit 06-11-2013 4 rounds for time:
400m Run
10 Power Cleans 115/75lbs

LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 85/45lbs
LVL2: 95/65lbs
LVL3: RX'd		 12m 49s
Workout Scaled
Sheryl Ferris-Little 06/06/2013 Premier Martial Arts/Grand River CrossFit Rain Delay 30-20-10 reps for time of:
Wall Balls 20lbs/15lbs
Kettlebell Swings 50lbs/35lbs
Double Unders

Post time.
LVL1M: 15-10-5, light weight, single skips
LVL1: double skips
LVL3: Triple skips		 8m 57s
Workout Scaled
Sheryl Ferris-Little 06/04/2013 Premier Martial Arts/Grand River CrossFit 06-04-2013 21-15-9 reps of:
Sumo-deadlift Highpull 75/55lbs
Burpees

LVL1M: light weight
LVL1: 55/35lbs
LVL2:RX'd
LVL3: RX'd sub. 7Min		 5m 13s
Performed as RX
Sheryl Ferris-Little 06/03/2013 Premier Martial Arts/Grand River CrossFit 06-03-2013 4 rounds for time:
20 Double Unders
10 KB Swings 50/35lbs
5 Power Cleans 115/75lbs

LVL1M: 2 rounds, single skips, light weights
LVL1: Double skips, 35/20lbs, 85/55lbs
LVL2: triple skips, 95/65lbs
LVL3: RX'd		 5m 54s
Performed as RX
Sheryl Ferris-Little 06/01/2013 Premier Martial Arts/Grand River CrossFit Jackie-Workout of the Week 05-27 to 06-01 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post Time.

LVL1M: 500m Row, light weight, asst, pull-ups
LVL1: 750m row, asst. pull-ups
LVL2: Asst. pull-ups
LVL3: RX'd		 14m 01s
Workout Scaled
Sheryl Ferris-Little 05/27/2013 Premier Martial Arts/Grand River CrossFit 05-27-2013 5km Time Trial Running or Rowing

LVL1M: 2km
LVL1: 3km
LVL2: RX'd
LVL3: RX'd
30m 30s
Performed as RX
Sheryl Ferris-Little 05/27/2013 Premier Martial Arts/Grand River CrossFit 05-27-2013 5km Time Trial Running or Rowing

LVL1M: 2km
LVL1: 3km
LVL2: RX'd
LVL3: RX'd
30m 30s
Performed as RX
Sheryl Ferris-Little 05/24/2013 Premier Martial Arts/Grand River CrossFit 05-24-2013 5 Rounds for Time of:
200m Row
5 Back squats 135/95lbs

LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd		 8m 28s
Performed as RX
Sheryl Ferris-Little 05/22/2013 Premier Martial Arts/Grand River CrossFit 05-22-2013 3 Rounds:
250m Row
Max Rep Pull-ups
Score is the total number of Pull-ups

LVL1M: 2 rounds asst. pull-ups
LVL1 & 2: asst. pull-ups
LVL3: RX'd		 13 reps
Workout Scaled
Sheryl Ferris-Little 05/13/2013 Premier Martial Arts/Grand River CrossFit 05/13/2013 4 Rounds for Time of:
400m Run
50 Squats

LVL1M: 2 rounds
LVL1: 3 Rounds
LVL2: RX'd
LVL3: RX'd		 14m 20s
Performed as RX
Sheryl Ferris-Little 05/10/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week for May 6-11, 2013 6 Rounds for Time of:
5 Power Cleans 115/75lbs
6 Burpee Broad jumps
8 Sit-ups

LVL1M: 3 rounds, dumbbell hang cleans
LVL1: 4 rounds, 85/45lbs
LVL2: 95/55lbs
LVL3: RX'd
 7m 05s
Workout Scaled
Sheryl Ferris-Little 05/09/2013 Premier Martial Arts/Grand River CrossFit 05-09-2013 Rowing 2x1000m
3min Break

Post fastest interval.

LVL1M: 2x500m, 3min rest
LVL1: 2x750m, 3min rest
LVL2: RX'd
LVL3: RX'd		 4m 43s
Performed as RX
Sheryl Ferris-Little 05/07/2013 Premier Martial Arts/Grand River CrossFit 05-07-2013 4 Rounds of Time:
20 Med Ball Cleans 20/15lbs
200m Run

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 8m 07s
Performed as RX
Sheryl Ferris-Little 05/06/2013 Premier Martial Arts/Grand River CrossFit 05-06-2013 For Time:
100m Row
10 Push-Jerks 95/65lbs
100m Row
10 Power Snatches 95/65lbs
100m Row
10 Bent Rows 95/65lbs
100m Row
10 Burpees

LVL1M: light weight,
LVL1: 65/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 5m 16s
Workout Scaled
Sheryl Ferris-Little 05/01/2013 Premier Martial Arts/Grand River CrossFit 05-01-2013 3 Rounds for Time:
21 KB Swings 50/35lbs
21 Push-ups

LVL1M: light weight, mod push-ups
LVL1: 40/25lbs, mod push-ups
LVL2: Modified Push-ups
LVL3: RX'd-standard push-ups		 4m 56s
Workout Scaled
Sheryl Ferris-Little 04/29/2013 Premier Martial Arts/Grand River CrossFit 04-29-2013 10min AMRAP of:
6 Squat Cleans 95/65lbs
24 Double Unders

LVL1M: 5min, light weight Hang clean, single skips
LVL1: 8min, 75/55 power clean, double skips
LVL2: Triple skips
LVL3: RX'd		 9 rounds 0 reps
Workout Scaled
Sheryl Ferris-Little 04/24/2013 Premier Martial Arts/Grand River CrossFit 04-24-2013 5 rounds:

Double Unders 1min/1min Break between
Score is your total number of double unders added together.

LVL1M: 3 rounds, single skips
LVL1, 2 & 3 do it RX'd. Work on those double unders!		 105 reps
Performed as RX
Sheryl Ferris-Little 04/19/2013 Premier Martial Arts/Grand River CrossFit 04-19-2013 4 Rounds for Time:
10 Push-ups
10 OH Walking Lunges 35/25lbs
10 Sit-ups
10 OH Walking Lunges
10 Burpees
10 OH Walking Lunges

LVL1M: 2 rounds, no weight
LVL1: 3 rounds, 25/15lbs
LVL2: RX'd
LVL3: RX'd		 11m 10s
Workout Scaled
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