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Athlete Date Sort Location Workout Name Description Results
Andy Adams 01/24/2022 Sheepdog CrossFit None 3rds FT

20 pull ups
30 push ups
40 sit ups
50 air squats
400m run

 28m 54s
Performed as RX
Andy Adams 01/20/2022 Sheepdog CrossFit Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 28m 22s
Performed as RX
Andy Adams 07/20/2021 Sheepdog CrossFit Bench / GHD / Run 8 RFT
200m run
6 GHD
6 Body weight bench (230lbs)		 23m 11s
Workout Scaled
Andy Adams 07/08/2021 Sheepdog CrossFit Rowing Cindy 20 min AMRAP

5 pull ups
10 push ups
15 air squats
20 cal row		 6 rounds 26 reps
Performed as RX
Andy Adams 07/07/2021 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 4m 10s
Performed as RX
Andy Adams 07/06/2021 Sheepdog CrossFit None Run 1 mile

5 RDFT 6 reps ea
225 bench
GHD
24 bj 		11m 43s
Performed as RX
Andy Adams 07/01/2021 Sheepdog CrossFit None 20min AMRAP

250m row
10 knees to elbow
15 20lbs wall ball
20 45 lbs kB

4 rounds 260 reps
Performed as RX
Andy Adams 06/29/2021 Sheepdog CrossFit Good Stuff 5 rds for time:

20 A.S
20 Push ups
20 Sit ups
20 Burpees 		23m 12s
Performed as RX
Andy Adams 06/09/2021 Sheepdog CrossFit None 20 min AMRAP:
10 Squat Cleans @ 115#
15 Push Presses at 115#
20 Pullups

2 partner team workout. Partner one completes set of squat cleans, partner 2 completes set of push presses, partner one completes set of pullups. Next round the partners swap roles. Only one works at a time.		 6 rounds 12 reps
Performed as RX
Andy Adams 06/07/2021 Sheepdog CrossFit None For time:
Run, 400 m
21 Toes-to-bars
21 Back Squats, 115 lbs
Run, 400 m
15 Toes-to-bars
15 Back Squats, 115 lbs
Run, 400 m
9 Toes-to-bars
9 Back Squats, 115 lbs		 14m 59s
Performed as RX
Andy Adams 05/31/2021 Sheepdog CrossFit Bench / GHD / Run 8 RFT
200m run
6 GHD
6 Body weight bench (230lbs)		 22m 25s
Performed as RX
Andy Adams 05/14/2021 Sheepdog CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters		 5 rounds 8 reps
Performed as RX
Andy Adams 05/13/2021 Sheepdog CrossFit None 20 Minute AMRAP Partner WOD:
Buy in (5 rds each) of:
P1-20 Cal Row
P2-20 GHD sit-ups
*switch after each partner finishes

In remaining time:
P1-Bench Press
P2-Hang hold from a pull-up bar
*Switch as needed

Score is BP reps		 70 reps
Performed as RX
Andy Adams 05/11/2021 Sheepdog CrossFit None 20min AMRAP

500m row
5 chest to bar
10 hand release push ups
5 toes to bar
10 KB swings 55 lbs
 4 rounds 260 reps
Performed as RX
Andy Adams 05/10/2021 Sheepdog CrossFit None Seven rounds FT
150 meter row in the least amount of pulls possible.
How every many pulls it took, do that many body weight front squats. 		22m 45s
Workout Scaled
Andy Adams 05/06/2021 Sheepdog CrossFit Bench / GHD / Run 8 RFT
200m run
6 GHD
6 Body weight bench (230lbs)		 24m 43s
Performed as RX
Andy Adams 05/05/2021 Sheepdog CrossFit None In Teams of 2
10 RFT:

10 Thrusters @ 95#
10 Pull-Ups
400 Meter Run

(Round 1, Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A sprints 400 meter. Round 2, alternate, with Partner B leading off, etc.)		 30m 41s
Performed as RX
Andy Adams 04/30/2021 Sheepdog CrossFit Limitless Team of 3

AMRAP 7:00
70 Cal Row
Max Clean & Jerk 135/95

Rest 3:00

AMRAP 6:00
60 Cal Row
Max Power Snatch 115/75

Rest 3:00

AMRAP 5:00
50 Cal Row
Max Thrusters 95/65

(One work, two rest. Divide rowing and reps however teams choose)		 157 reps
Performed as RX
Andy Adams 04/27/2021 Sheepdog CrossFit None 15 minute AMRAP:
250m row
21 KB Headcutters @50# KB
17 lateral burpees over KB
13 Toes to bar		 2 rounds 40 reps
Performed as RX
Andy Adams 04/26/2021 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run		 24m 04s
Performed as RX
Andy Adams 04/14/2021 Sheepdog CrossFit None 6 Intervals, each for time of:
9 Pull-ups
7 Squat Cleans, 135/95
5 Push Jerks, 135/95

*Rest 2 minutes between each		 9m 27s
Performed as RX
Andy Adams 04/13/2021 Sheepdog CrossFit None 3 Partner Team:
3 Rounds:
100 calorie row
50 Bench Press 135#
400m team run

Partition as needed		 30m 02s
Performed as RX
Andy Adams 03/31/2021 Sheepdog CrossFit None 8 RFT

12 burpees
12 pu
200m run		 30m 06s
Performed as RX
Andy Adams 02/25/2021 Sheepdog CrossFit None For time:
Row, 1000 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 750 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 500 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 250 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m		 15m 13s
Performed as RX
Andy Adams 02/18/2021 Sheepdog CrossFit None Back squat
4 sets of 10 with 205

Front squats
4 sets of 6 with135

80 walking lunges

50 cal row		 30m 00s
Performed as RX
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