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Athlete Date Sort Location Workout Name Description Results
Alex Black 02/19/2016 Sheepdog CrossFit None Part I - Alternating EMOM for 10 min:
Odd - Pressing snatch balance + heaving snatch balance + snatch balance
Even - 20 seconds hanging L- Sit (from pull up)

Part II - AMRAP in 10 minutes:
1 OHS 95/65# - 1 C2B Pull Up
2 OHS 95/65# - 2 C2B Pull Ups
Each round the reps go up by one till time expires		 84 reps
Workout Scaled
Alex Black 08/14/2015 Sheepdog CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 5 rounds 67 reps
Performed as RX
Alex Black 03/31/2015 Sheepdog CrossFit CrossFit Open 15.5 27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 14m 52s
Performed as RX
Alex Black 03/30/2015 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1
clean and jerk 95#
200 meter run after each round		 17m 02s
Performed as RX
Alex Black 03/25/2015 Sheepdog CrossFit Crain 2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint		 49m 50s
Performed as RX
Alex Black 03/19/2015 Sheepdog CrossFit None 3 Rounds:
400m Run
30 Overhead Squats @ 75#
21 Pullups		 16m 24s
Performed as RX
Alex Black 03/02/2015 Sheepdog CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 4 rounds 0 reps
Performed as RX
Alex Black 03/02/2015 Sheepdog CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 225 lbs
Performed as RX
Alex Black 01/13/2015 Sheepdog CrossFit None 10 rounds of burpees and power cleans
Burpees 10,9,8,7,6,5,4,3,2,1
Power clean 135# 1,2,3,4,5,6,7,8,910


 9m 26s
Performed as RX
Alex Black 01/06/2015 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 17 rounds 23 reps
Performed as RX
Alex Black 01/05/2015 Sheepdog CrossFit 1 mile run 1 mile run 7m 04s
Performed as RX
Alex Black 12/17/2014 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 23s
Performed as RX
Alex Black 12/12/2014 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 288 reps
Performed as RX
Alex Black 12/02/2014 Sheepdog CrossFit None 10 rounds
10-9-8-7-6-5-4-3-2-1 pull-ups
1-2-3-4-5-6-7-8-9-10 Dead-lifts 185#		 6m 16s
Performed as RX
Alex Black 11/20/2014 Sheepdog CrossFit Sham 7 rounds for time of:
11 body-weight deadlifts
100-meter sprint		 8m 57s
Performed as RX
Alex Black 11/05/2014 Sheepdog CrossFit CrossFit.com 141103 5 rounds for time of:
135-lb. deadlift, 9 reps
135-lb. hang power snatch, 6 reps
135-lb. overhead squat, 3 reps		 10m 30s
Performed as RX
Alex Black 10/27/2014 Sheepdog CrossFit CrossFit.com 141026 For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats		 17m 30s
Performed as RX
Alex Black 10/08/2014 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 10s
Performed as RX
Alex Black 08/19/2014 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 4m 39s
Performed as RX
Alex Black 08/18/2014 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Front Squat @ 135# (from the floor)
Deadlift @ 135#		 10m 31s
Performed as RX
Alex Black 08/13/2014 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 23m 38s
Performed as RX
Alex Black 08/12/2014 Sheepdog CrossFit CrossFit.com 140811 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 31m 16s
Performed as RX
Alex Black 08/06/2014 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 01s
Performed as RX
Alex Black 08/04/2014 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 47m 27s
Performed as RX
Alex Black 07/30/2014 Sheepdog CrossFit CrossFit.com 140730 10 rounds for time of:
15 push-ups
100-meter sprint		 9m 30s
Performed as RX
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