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Athlete Date Sort Location Workout Name Description Results
Andy Adams 03/04/2024 Sheepdog CrossFit None For time
50 WB
25 C2B
50 WB
20 C2B
30 WB
15 C2B
 15m 23s
Performed as RX
Andy Adams 03/01/2024 Sheepdog CrossFit None With a Partner:
20 Minute AMRAP of:
Partner A) Row for calories
Partner B) A-Bike for calories
Starting with 0:00, both partners complete 5 burpees every 2 minutes.
Rotate positions every 2 minutes.		 454 reps
Performed as RX
Andy Adams 02/29/2024 Sheepdog CrossFit None 3 rounds of:
100 Double Unders
Row, 750 m
30 V-ups
Dumbbell Farmer Carry, 50 lbs, 100 m		 26m 39s
Performed as RX
Andy Adams 02/01/2024 Sheepdog CrossFit None 100 bench press with 225lbs

Every time racked, run 100mm		 84 reps
Performed as RX
Andy Adams 01/31/2024 Sheepdog CrossFit None 6 x 400m run 10m 22s
Performed as RX
Andy Adams 01/30/2024 Sheepdog CrossFit None 10 rounds of:
15 Air Squats
5 Strict Handstand Push-ups
15 Air Squats
5 Ring Dips		 21m 10s
Performed as RX
Andy Adams 01/23/2024 Sheepdog CrossFit None Every 3 mins for 30 mins:
Alternating between
12 Assault Bike Calories
12 Row Calories 		4m 35s
Performed as RX
Andy Adams 01/22/2024 Sheepdog CrossFit None 3 rds ft

800m run
50m oh KB lunges 25 each arm		 22m 08s
Performed as RX
Andy Adams 01/18/2024 Sheepdog CrossFit None 3Rds FT

400m run
40 sit-ups
10 back squats 135lbs 		15m 03s
Performed as RX
Andy Adams 01/16/2024 Sheepdog CrossFit None 5 Rounds, not for time of:
600m Air Bike
12 Box Step-ups, R-leg
12 Box Step-ups, L-leg
60 Heavy Rope Single-unders
12 Knees-to-elbows, strict

*Use 1 kettlebell in the front rack, 53/35
*You choose box height.		 29 rounds 00 reps
Performed as RX
Andy Adams 01/11/2024 Sheepdog CrossFit None 2 rounds of:
Run, 800 m
20 Pull-ups
Run, 800 m
20 Toes-to-bars		 28m 01s
Performed as RX
Andy Adams 01/10/2024 Sheepdog CrossFit None 4 rounds for time
400m row
15 kettlebell swings 55lbs
10 pull ups. 		15m 05s
Performed as RX
Andy Adams 01/09/2024 Sheepdog CrossFit None 10 rounds for time

9 55 lbs Kettlebell
6 GHD
3 275 bench press
160m run. 		33m 04s
Performed as RX
Andy Adams 01/05/2024 Sheepdog CrossFit None 3RFT

Airbike 1200m
Row 500m
Run. 400m		 22m 48s
Performed as RX
Andy Adams 01/04/2024 Sheepdog CrossFit None With a partner, 30 rounds alternating of:
5 Toes-to-bars
3 Bench Press, 135 lbs
Assault Bike, 250 m		 26m 49s
Performed as RX
Andy Adams 01/02/2024 Sheepdog CrossFit None 3rds FT

10 pull ups
15 lunges 35lbs
600m Air bike
10 pull ups
15 lunges 35lbs
600m Air bike

Rest 5 minutes 		15m 59s
Performed as RX
Andy Adams 12/27/2023 Sheepdog CrossFit None 6 Rounds for time:
400m Run
9 Shoulder Press, 50% 1RM
7 Strict Weighted Pull-ups
5 Box Jumps, 30"/24"

*You choose pull-up weight.		 26m 04s
Performed as RX
Andy Adams 12/14/2023 Sheepdog CrossFit Lunges 10rds For Time

10m lunges
6 20 box jumps
4 30 box jumps
10cal air bike		 26m 54s
Performed as RX
Andy Adams 12/11/2023 Sheepdog CrossFit None 21 push press 95lbs
21 C2B
21 cal Air bike
15 push press 95lbs
15 C2B
15 cal Air bike
09 push press 95lbs
09 C2B
09 cal Air bike 		12m 08s
Performed as RX
Andy Adams 11/22/2023 Sheepdog CrossFit None 40 bench press @ 250#

Every time you break, do 30 Cal Row		 14m 29s
Performed as RX
Andy Adams 11/21/2023 Sheepdog CrossFit None 4rds FT

135lbs
5 dead lifts
4 back squats
3 push jerks
2 front squats
1 power clean
2000m air bike - 500m per rd
16m 29s
Performed as RX
Andy Adams 11/07/2023 Sheepdog CrossFit None 4 rounds, not for time:
1200m Air Bike
12 Pull-ups, strict
10 R-arm Kettlebell Press
10 L-arm Kettlebell Press

*You choose load		 14m 32s
Performed as RX
Andy Adams 10/27/2023 Sheepdog CrossFit None 5 Rounds for time, or not:
20 Front Rack Lunge, 95/65
20 V ups
10 Strict Pull Ups 		18m 40s
Workout Scaled
Andy Adams 10/26/2023 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run		 25m 15s
Performed as RX
Andy Adams 10/18/2023 Sheepdog CrossFit None 45:00 AMRAP:
150 Double Unders
Assault Bike, 10000 m
75 Sit-ups		 1 rounds 8873 reps
Performed as RX
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