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Athlete Date Sort Location Workout Name Description Results
Sheryl Ferris-Little 04/17/2013 Premier Martial Arts/Grand River CrossFit 04-17-2013 4 Rounds for Time:
250m Row
20 Push-ups
30 Double Unders

LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: triple skips
LVL3: RX'd		 8m 45s
Workout Scaled
Sheryl Ferris-Little 04/15/2013 Premier Martial Arts/Grand River CrossFit 04-15-2013 10-9-8-7-6-5-4-3-2-1 reps of:
Ground to Overhead 95/65lbs
Box Jumps 24/20

LVL1M: 6-1 reps, light weight, 20/16 step ups
LVL1: 8-1 reps, 75/45lbs, 20/16 box jumps
LVL2: RX'd
LVL3: RX'd + 28/24 box		 5m 40s
Workout Scaled
Sheryl Ferris-Little 04/09/2013 Premier Martial Arts/Grand River CrossFit 04/09/2013 6 rounds for Time:
100m Run
25 Squats

LVL1M: 2 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd		 6m 25s
Performed as RX
Sheryl Ferris-Little 04/04/2013 Premier Martial Arts/Grand River CrossFit 04/04/2013 4 Rounds for Time:
10 Handstand Push-ups
10 Box Jumps 24/20
10 Squat Jumps

LVL1M: 2 rounds, push-ups, step ups 20/16
LVL1: 3 rounds, pike push-ups,
LVL2: RX'd
LVL3: RX'd + 28/24		 3m 43s
Workout Scaled
Sheryl Ferris-Little 04/03/2013 Premier Martial Arts/Grand River CrossFit 04/13/2013 4 Rounds for Time of:
200m Run
20 Kettle Bell Swings 50/35lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: RX'd
LVL3: RX'd 		5m 49s
Workout Scaled
Sheryl Ferris-Little 03/26/2013 Premier Martial Arts/Grand River CrossFit 03-26-2013 3 Rounds for Time of:
400m Run
12 Deadlifts @ BW

LVL1M: 200m run, light weight
LVL1: 70% BW
LVL2: RX'd
LVL3: RX'd +10lbs		 9m 11s
Workout Scaled
Sheryl Ferris-Little 03/25/2013 Premier Martial Arts/Grand River CrossFit 03-25-2013 5 Rounds for Time of:
8 Dips
12 Box Jumps 24/20
16 Sit-ups

LVL1M: 3 rounds, push-ups, 20/16
LVL1: Asst. Dips
LVL2: RX'd
LVL3: RX'd		 8m 05s
Workout Scaled
Sheryl Ferris-Little 03/22/2013 Premier Martial Arts/Grand River CrossFit 03-22-2013 Buy In: 1000m Row
Followed By:
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Cash Out: 100 Double Unders
For Time:

LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd		 9m 55s
Workout Scaled
Sheryl Ferris-Little 03/20/2013 Premier Martial Arts/Grand River CrossFit 03-20-2013 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 27, 2012

LVL1M: light weight, Asst. Pull-ups, 20/16
LVL1: 50% BW, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 7m 12s
Workout Scaled
Sheryl Ferris-Little 03/19/2013 Premier Martial Arts/Grand River CrossFit 03-19-2013 10x1min on/1min off Rowing
Cover max distance

Post total distance.		 2,262 m
Performed as RX
Sheryl Ferris-Little 03/07/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 4-9, 2013 Hope For Kenya
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

LVL1M: 6min, 25 squats, 15 push-ups, 7 asst. pull-ups
LVL1: 10min, asst. pull-ups
LVL2: asst. pull-ups
LVL3: RX'd		 3 rounds 33 reps
Workout Scaled
Sheryl Ferris-Little 03/06/2013 Premier Martial Arts/Grand River CrossFit 03-06-2013 Snatch Deadlift
5-5-5-5-5		 95 lbs
Performed as RX
Sheryl Ferris-Little 03/04/2013 Premier Martial Arts/Grand River CrossFit 03-04-2013 10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 40/25lbs
LVL2: RX'd
LVL3: RX'd		 7 rounds 0 reps
Workout Scaled
Sheryl Ferris-Little 02/27/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 25-Mar 2, 2013 15min AMRAP of:
250m Row
12 Push-ups
14 Wall-balls 20/15lbs

LVL1M: 7min
LVL1: 10min
LVL2: RX'd
LVL3: RX'd		 3 rounds 0 reps
Workout Scaled
Sheryl Ferris-Little 02/25/2013 Premier Martial Arts/Grand River CrossFit 02-25-2013 4 rounds for time of:
400m Run
10 Knees to Elbows
10 Pull-ups

LVL1M: 2 rounds, 200m, Hang knee raise, asst. Pull-ups
LVL1: 3 rounds, Hang knee raise, asst. pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 11m 03s
Workout Scaled
Sheryl Ferris-Little 02/21/2013 Premier Martial Arts/Grand River CrossFit 02-21-2013 3 Rounds For Time of:
200m Run
12 Power Cleans 95/65lbs
12 Box Jumps 24/20

LVL1M: lightweight, 20/16
LVL1: 75/45lbs
LVL2: RX'd
LVL3: RX'd + 28/24		 8m 58s
Workout Scaled
Sheryl Ferris-Little 02/19/2013 Premier Martial Arts/Grand River CrossFit 02-19-2013 1000m Time Trial Row
Post time		 4m 37s
Performed as RX
Sheryl Ferris-Little 02/13/2013 Premier Martial Arts/Grand River CrossFit 02-13-2013 Thrusters
5-5-5-5-5

Post heaviest load.		 70 lbs
Performed as RX
Sheryl Ferris-Little 02/12/2013 Premier Martial Arts/Grand River CrossFit 02-12-2013 3x3min Running, 3min Rest
Post Total distance added together		 0.85 mi
Performed as RX
Sheryl Ferris-Little 02/11/2013 Premier Martial Arts/Grand River CrossFit 02-11-2013 12min AMRAP of:
3 Power Cleans 115/75lbs
6 Push-ups
9 Squats

LVL1M: 6min, light weight
LVL1: 9min, 85/55lbs
LVL2: RX'd
LVL3: RX'd		 14 rounds 4 reps
Workout Scaled
Sheryl Ferris-Little 02/06/2013 Premier Martial Arts/Grand River CrossFit 02-06-2013 For Time:
50 Push-Jerks @ 60% BW

LVL1M: 20 @ light weight
LVL1: 35 @ 50% BW
LVL2: RX'd
LVL3: RX'd + 65%		 5m 32s
Workout Scaled
Sheryl Ferris-Little 02/04/2013 Premier Martial Arts/Grand River CrossFit 02-02-2013 8min AMRAP of:
4 Handstand Push-ups
8 KB Swings 50/35lbs
12 Sit-ups
16 Double Unders

LVL1M: decline push-ups, light dumbbell, single skips
LVL1: Pike push-ups, 35/20lbs, double skips
LVL2: Wall facing push-ups, triple skips
LVL3: RX'd		 6 rounds 3 reps
Workout Scaled
Sheryl Ferris-Little 01/31/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 28- Feb 2 4 Rounds for Time of:
5 Thrusters 95lbs/65lbs
250m Row
5 Box Overs 24/20

LVL1M: 2 rounds, 65lbs/45lbs, 20/16
LVL1: 3 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 28/24		 8m 59s
Workout Scaled
Sheryl Ferris-Little 01/29/2013 Premier Martial Arts/Grand River CrossFit 01-29-2013 Shoulder Press
5-5-3-3-1

Post heaviest load.		 60 lbs
Performed as RX
Sheryl Ferris-Little 01/28/2013 Premier Martial Arts/Grand River CrossFit 01-28-2013 Max effort Row 1600m
Rest 5min
Max Effort Run 1600m
Post total time for both together.

LVL1M: 500m row, 400m run
LVL1: 1000m row, 800m run
LVL2: RX'd
LVL3: RX'd sub 19min		 15m 47s
Workout Scaled
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