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Athlete Date Sort Location Workout Name Description Results
Andy Adams 10/17/2023 Sheepdog CrossFit None 4 rounds, each round for time, of:
12 Weighted Pull-ups, 15 lbs
12 Thrusters, 95 lbs
Run, 400 m
Resting 4 mins between each round.		 18m 34s
Performed as RX
Andy Adams 10/16/2023 Sheepdog CrossFit None 21-15-9 reps of:
Deadlift, 225 lbs
Box Jump, 24 in
V-up		 9m 21s
Performed as RX
Andy Adams 10/07/2023 Sheepdog CrossFit None Five rounds for time

1000m Air bike
135lbs
10 dead lifts
6 hang power clean
3 push press
 19m 52s
Performed as RX
Andy Adams 10/07/2023 Sheepdog CrossFit None Three rounds for time
400 meter run
50 air squats
15 pull ups
12 push press 115 lbs
 21m 31s
Performed as RX
Andy Adams 10/05/2023 Sheepdog CrossFit None For time:
100 Single-unders
25 Knees-to-elbows
1000m Row

For time:
75 Single-unders
25 Knees-to-elbows
750m Row

For time:
50 Single-unders
25 Knees-to-elbows
500m Row

*Rest 5 minutes between each		 18m 43s
Performed as RX
Andy Adams 10/04/2023 Sheepdog CrossFit None 8 Rounds For Time
6 Bench Press 225#
6 GHD Sit-ups
10 Russian KB Swings 53#
200 M Run

 24m 16s
Performed as RX
Andy Adams 10/03/2023 Sheepdog CrossFit Rope climb 3rds ft

800m run
155lbs DL 10 reps
2 15ft rope climb 		27m 46s
Performed as RX
Andy Adams 09/21/2023 Sheepdog CrossFit 135lbs bench press Bench press 135 FT 9m 48s
Performed as RX
Andy Adams 09/13/2023 Sheepdog CrossFit 200 meters 8rds of 200 meters sprints. Rest as needed 5m 47s
Performed as RX
Andy Adams 09/12/2023 Sheepdog CrossFit None 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee		 25m 42s
Performed as RX
Andy Adams 09/11/2023 Sheepdog CrossFit None 5rds
20 GHD
10 Shoulder Press

Rest five minutes
25 Wall balls
7 bar muscle ups
 25m 13s
Performed as RX
Andy Adams 09/08/2023 Sheepdog CrossFit Back squats 4X8 175, 185, 195, 215 lbs
lbs
Performed as RX
Andy Adams 09/06/2023 Sheepdog CrossFit None For time:
1200m Run
50 Hollow Rocks
40 Kettlebell Swings, 53/35
30 Ring Dips
800m Run
40 Hollow Rocks
30 Kettlebell Swings, 53/35
20 Ring Dips
400m Run
30 Hollow Rocks
20 Kettlebell Swings, 53/35
10 Ring Dips		 29m 29s
Performed as RX
Andy Adams 09/01/2023 Sheepdog CrossFit None 42 Wall Balls, 20 lbs, 10 ft
21 Hang Power Snatches, 95 lbs
30 Wall Balls, 20 lbs, 10 ft
15 Hang Power Snatches, 95 lbs
18 Wall Balls, 20 lbs, 10 ft
9 Hang Power Snatches, 95 lbs		 13m 32s
Performed as RX
Andy Adams 09/01/2023 Sheepdog CrossFit None 7 rds FT

4 x 50 meters
7 push press 60%
14 v ups
7 pull ups

Rest 3 minutes
Run a mile 		35m 50s
Performed as RX
Andy Adams 08/28/2023 Sheepdog CrossFit None 3 intervals, each for time of:
10 Deadlifts, 225
800m Run

*Rest 4 minutes between intervals.		 17m 56s
Performed as RX
Andy Adams 08/16/2023 Sheepdog CrossFit None Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike
 10m 16s
Performed as RX
Andy Adams 08/16/2023 Sheepdog CrossFit None For time:
1 Deadlift, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
2 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
3 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
4 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
5 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
6 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
7 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
8 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
9 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
10 Deadlifts, 225/155 lbs
3 Sandbag Carries, 100 lbs, 40 ft
Extra Instructions:
40' sandbag carry performed as a 40' shuttle (20' x 2 = 1 rep).		 18m 46s
Performed as RX
Andy Adams 08/16/2023 Sheepdog CrossFit Bench and back extension 8 rounds FT
225 bench
24 inch box jumps
12 back extension
200 meter run		 24m 09s
Performed as RX
Andy Adams 08/07/2023 Sheepdog CrossFit 11,000 meters 6,000m air bike
3,000m Row
2,000m run

 33m 01s
Performed as RX
Andy Adams 07/31/2023 Sheepdog CrossFit Good Stuff 5 rds for time:

20 A.S
20 Push ups
20 Sit ups
20 Burpees 		20m 17s
Performed as RX
Andy Adams 07/27/2023 Sheepdog CrossFit None For Time (with a Partner):
2,000 meter Row
4 rounds of "Cindy"
50 Toes-to-Bar
4 rounds of "Cindy"
50 Power Cleans (135/95 lb)
4 rounds of "Cindy"
50 Wall Balls (20/14 lb)(10/9 ft)
4 rounds of "Cindy"
2,000 meter Row

One round of "Cindy" is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.

Partners switch as needed, except during the rounds of "Cindy," where partners switch after each full round.		 37m 21s
Performed as RX
Andy Adams 07/25/2023 Sheepdog CrossFit None 3 Rounds for time of:
400m Run
10 Clean & Jerks, 155/105
400m Run
20 Pull-ups		 27m 46s
Performed as RX
Andy Adams 07/24/2023 Sheepdog CrossFit 2400m intervals 400m
2min rest
400m
2min rest
800m
2min rest
400m
2min rest
400m
11m 55s
Performed as RX
Andy Adams 07/20/2023 Sheepdog CrossFit None With a partner, one working at a time:

Row, 1000 m (250 segments)
-- then --
2 rounds of:
20 Burpees
40 Wall Balls, 20 lbs, 10 ft
60 Kettlebell Swings, 53 lbs
80 Box Jumps, 24 in
100 Sit-ups
Run, 400 m (200 each)
-- then --
Row, 1000 m (250 segments)		 30m 27s
Performed as RX
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