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Athlete Date Sort Location Workout Name Description Results
Andy Adams 07/17/2023 Sheepdog CrossFit None For time:
20 x 55 yd Sprints

*Begin a sprint every 30 seconds.
Rest 5 minutes, then...

21-15-9 reps of:
V-ups (2x reps)
Push Press, 115/75
Chest-to-bar pull-ups		 15m 45s
Workout Scaled
Andy Adams 07/14/2023 Sheepdog CrossFit None 20 Min AMRAP of:
6 Bench Press 225#
6 GHD Sit-ups
12 Wallballs
200 M Run

 5 rounds 6 reps
Performed as RX
Andy Adams 07/11/2023 Sheepdog CrossFit None 5 rounds of:
50 Double Unders
30 Hollow Rocks
30 Push-ups
10 Deadlifts, 205 lbs		 19m 31s
Workout Scaled
Andy Adams 07/06/2023 Sheepdog CrossFit None For time:
2 Mile Run

Immediately into...

10 Rounds for time, or not:
30 Single-unders
15 Sit-ups
5 Strict Pull-ups, weighted

*You choose load		 33m 37s
Workout Scaled
Andy Adams 07/05/2023 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 8m 59s
Workout Scaled
Andy Adams 06/30/2023 Sheepdog CrossFit None 20 Min AMRAP of:
6 Bench Press 225#
6 GHD Sit-ups
10 Russian KB Swings 53#
200 M Run

 6 rounds 23 reps
Performed as RX
Andy Adams 06/29/2023 Sheepdog CrossFit None As a 3 person team, 2 rounds of:
Run, 800 m
Assault Bike, 2400 m
Row, 1000 m

All working at the same time on a different exercise. Rotate when everyone is finished. 		29m 43s
Performed as RX
Andy Adams 06/29/2023 Sheepdog CrossFit What's Free? with a partner- you go, I go style

20 rounds for time
3 C2B pullups
6 thrusters 75/55
9 bar facing burpees
200m row*
*you can start your round when your partner is on the rower		 33m 05s
Performed as RX
Andy Adams 06/27/2023 Sheepdog CrossFit None Clean and jerk (squat clean)

3-3-3-3-3		 135-145-155-165-175 lbs
Performed as RX
Andy Adams 06/26/2023 Sheepdog CrossFit None 5 rounds

3 rounds of Cindy
5 pull ups
10 push ups
15 Air squat

Then
6 snatches 135lbs

27m 36s
Performed as RX
Andy Adams 06/16/2023 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute KB Swings
1 minute Pull-ups
1 minute Rest		 301 reps
Performed as RX
Andy Adams 06/15/2023 Sheepdog CrossFit None 4 rounds of:
40 Walking Lunges
15 Ring Rows
12 Toes-to-bars
9 Push Press, 135 lbs		 21m 04s
Performed as RX
Andy Adams 06/15/2023 Sheepdog CrossFit None 6 x 400m run 10m 20s
Performed as RX
Andy Adams 06/13/2023 Sheepdog CrossFit None With a partner, alternating each exercise:
30 Deadlifts, 185 lbs
10 Burpee Box Jump Overs, 24 in
20 Deadlifts, 225 lbs
20 Burpee Box Jump Overs, 24 in
10 Deadlifts, 275 lbs
30 Burpee Box Jump Overs, 24 in		 26m 06s
Performed as RX
Andy Adams 06/09/2023 Sheepdog CrossFit None 2 min clean and jerk 70%
2 minutes of rest
2 min clean and jerk 60%
2 minutes of rest
2 min clean and jerk 50%
2 minutes of rest
2 min clean and jerk 40%

 68 reps
Performed as RX
Andy Adams 06/05/2023 Sheepdog CrossFit PFQ Wearing BDU pants and boots

Run 800m

Run 400m wearing a plate carrier and gas mask while carrying two 25-lb dumbbells

Complete as many burpees as possible in 3 minutes

Complete as many squats as possible in 2 minutes, with plate carrier and gas mask

Complete as many pull ups as possible in one minute- first five must be strict

Rest 3 minutes between each exercise 		28 reps
Performed as RX
Andy Adams 05/22/2023 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		 11m 52s
Performed as RX
Andy Adams 05/11/2023 Sheepdog CrossFit None For time:
2400m, Air Bike
15 Ring Muscle-ups
2400m, Air Bike
25m Handstand Walk
2400m, Air Bike
35 Push Press, 135/95		 26m 24s
Workout Scaled
Andy Adams 05/08/2023 Sheepdog CrossFit None Power clean and jerk
4-4-4-4-4		 165, 175, 185, 190, 200 lbs
Performed as RX
Andy Adams 05/04/2023 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 34s
Performed as RX
Andy Adams 05/04/2023 Sheepdog CrossFit None Back Squat 15-10-5 135/185/225 lbs
lbs
lbs
Performed as RX
Andy Adams 04/19/2023 Sheepdog CrossFit None Back Squat
2-2-2-2-2-2-2		 205, 215, 225, 235, 250, 265, 280 lbs
Performed as RX
Andy Adams 04/12/2023 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 11m 14s
Performed as RX
Andy Adams 04/12/2023 Sheepdog CrossFit None EMOM 20 min of:
Min 1: Power Cleans, 135#
Minute 2: V-Ups
Minute 3: Row, Calories
Minute 4: Rest

*Work for 40 seconds each minute		 208 reps
Performed as RX
Andy Adams 01/25/2022 Sheepdog CrossFit None 20 Minute AMRAP of:
5 Power Cleans @ 95
5 Front Squats @ 95
5 Push Press
500 Meter Row		 6 rounds 7 reps
Performed as RX
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