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Athlete Date Sort Location Workout Name Description Results
Alex Black 04/30/2014 Sheepdog CrossFit CrossFit.com 140426 For time:
135-lb. clean and jerks, 50 reps		 10m 07s
Performed as RX
Alex Black 04/28/2014 Sheepdog CrossFit None Run 400 m
50 squats
10 burpees
Rest 1:00		 20m 23s
Performed as RX
Alex Black 04/28/2014 Sheepdog CrossFit None 10 Rounds
Row 1 min (cal)
Rest 15 Sec
30 Sec push-ups (hand release)
Rest 15 Sec

Count Reps		 317 reps
Performed as RX
Alex Black 04/22/2014 Sheepdog CrossFit Run 1.5 mile run
 11m 37s
Performed as RX
Alex Black 04/19/2014 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 37m 48s
Performed as RX
Alex Black 04/14/2014 Sheepdog CrossFit CrossFit.com 131218 Ten rounds for time of:
12 Burpees
12 Pull-ups

 29m 05s
Performed as RX
Alex Black 04/12/2014 Sheepdog CrossFit CrossFit.com 131023 Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
 5 rounds 274 reps
Performed as RX
Alex Black 04/10/2014 Sheepdog CrossFit Donny 21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee		 20m 10s
Performed as RX
Alex Black 04/09/2014 Sheepdog CrossFit CrossFit.com 140405 Back Squat 3-3-3-3-3 reps 185-205-215-225-235(2) lbs
Performed as RX
Alex Black 04/08/2014 Sheepdog CrossFit Daniel For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups		 34m 03s
Performed as RX
Alex Black 04/05/2014 Sheepdog 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.
20 muscle-ups		 0 rounds 135 reps
Performed as RX
Alex Black 04/04/2014 Sheepdog CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar-facing Burpees		 28m 17s
Performed as RX
Alex Black 04/02/2014 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 9m 16s
Performed as RX
Alex Black 03/28/2014 Sheepdog CrossFit Outlaw 140310 7 rounds for time of:

15 Wall Balls 20/14#
10 6" Target Burpees		 16m 26s
Performed as RX
Alex Black 03/26/2014 Sheepdog CrossFit CrossFit.com 140312 Push press 5-5
Push press 3-3-3
Push press 1-1-1-1-1		 105-135 lbs
155-165-175 lbs
195-205-205-205-205 lbs
Performed as RX
Alex Black 03/26/2014 Sheepdog CrossFit CrossFit.com 140313 Run 1 mile 7m 05s
Performed as RX
Alex Black 03/25/2014 Sheepdog CrossFit RJ Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups		 1h 6m 40s
Workout Scaled
Alex Black 03/13/2014 Sheepdog CrossFit None Snatch 1 RM
Clean and Jerk 1 RM		 175 lbs
245 lbs
Performed as RX
Alex Black 03/09/2014 Sheepdog CrossFit CrossFit.com 140218 Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps		 7 rounds 5 reps
Workout Scaled
Alex Black 03/08/2014 Sheepdog CrossFit CrossFit.com 140217 Complete as many rounds as possible in 7 minutes of:
5 triple-unders
185-lb. thruster, 3 reps

 6 rounds 17 reps
Workout Scaled
Alex Black 03/07/2014 Sheepdog CrossFit CrossFit.com 140216 Complete as many rounds as possible in 7 minutes of:
5 sub-1:30/500-m pace pulls on C2 rower
315-lb. deadlift, 3 reps		 8 rounds 0 reps
Workout Scaled
Alex Black 03/05/2014 Sheepdog CrossFit CrossFit.com 140214 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95 lb. thruster; the second rest period, 95 lb. power snatch; the third rest period, 95 lb. squat cleans.

Add all reps to calories for each row and post sum to comments.		 103 reps
Performed as RX
Alex Black 03/04/2014 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 235 lbs
160 lbs
275 lbs
Performed as RX
Alex Black 03/03/2014 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 6m 20s
Workout Scaled
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