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Athlete Date Sort Location Workout Name Description Results
Andy Adams 02/17/2021 Sheepdog CrossFit None 4 Rounds:
Row 300m
30 Flutterkicks 4-ct
20 Dips
10 Medicine ball cleans 20#

HOME ROWER		 5260 reps
Performed as RX
Andy Adams 02/16/2021 Sheepdog CrossFit None 10 Rds (not timed)
225 bench 5 reps
200 meter run

Then
4 sets of 25 sit ups
4 sets of 12 30lbs db fly
3 sets of 10 assisted dips
2 sets of five burpees 		225 and 30 lbs
Performed as RX
Andy Adams 01/29/2021 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run		 21m 53s
Performed as RX
Andy Adams 01/28/2021 Sheepdog CrossFit Guard Rail Partner WOD

You go, I go style. One person completes an entire round before tagging off.

60 Rounds Total (30 each)
1 Power Clean
2 Front Squat
3 Shoulder to Overhead
4 Burpees Over the Barbell
RX 95/65		 30m 28s
Performed as RX
Andy Adams 01/26/2021 Sheepdog CrossFit None 10 intervals, each interval for time, of:
10 Burpees
Sprint, 100 m

Rest 2 mins between each interval.		 8m 38s
Performed as RX
Andy Adams 01/25/2021 Sheepdog CrossFit None For time:
Run, 800 m
21 Back Squats, 135/95 lbs
Run, 600 m
15 Back Squats, 135/95 lbs
Run, 400 m
9 Back Squats, 135/95 lbs		 15m 31s
Performed as RX
Andy Adams 01/22/2021 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (did 150 singles)		 30m 30s
Performed as RX
Andy Adams 01/22/2021 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (did 150 singles)		 30m 30s
Performed as RX
Andy Adams 01/21/2021 Sheepdog CrossFit None For time:
800 Meter run
25 Wall Ball Shots,
25 Hollow Rocks
500 MeterRow
25 Hollow Rocks
25 Wall Ball Shots,
800 Meter run		 16m 50s
Performed as RX
Andy Adams 01/11/2021 Sheepdog CrossFit None 1000m Row
20 chest to bar PU
50 24" BJ
50 Ab mat SU
50 SDHP 70LBS
 29m 51s
Performed as RX
Andy Adams 01/07/2021 Sheepdog CrossFit None 4rd ft
One arm Dumbbell snatch 20reps
100 Single understand
20 HR push-ups
400m run		 019m 40s
Performed as RX
Andy Adams 12/30/2020 Sheepdog CrossFit None 4 rounds for time of:
Run, 400 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Handstand Walk, 10 m		 20m 30s
Performed as RX
Andy Adams 12/28/2020 Sheepdog CrossFit 12 Days of Christmas 12 days of Christmas @95lbs

1 DL
2 Hang Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squats
12 Sumo DL High Pulls

1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, etc		 57m 58s
Performed as RX
Andy Adams 12/17/2020 Sheepdog CrossFit None 5 rounds for distance of:
Row, 50 secs / rest 10 secs
Row, 40 secs / rest 20 secs
Row, 30 secs / rest 30 secs
Row, 20 secs / rest 40 secs
Row, 10 secs / rest 50 secs

Complete on a 25 min running clock.		 3,770 m
Performed as RX
Andy Adams 12/17/2020 Sheepdog CrossFit None 4RD FT 90sec rest between rds

400m		 10m 00s
Performed as RX
Andy Adams 12/08/2020 Sheepdog CrossFit CrossFit.com 140212 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Add all reps to calories for each row and post sum to comments.

 156 reps
Performed as RX
Andy Adams 11/19/2020 Sheepdog CrossFit Linchpin Test 7 4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145		 8m 22s
Workout Scaled
Andy Adams 11/18/2020 Sheepdog CrossFit None 2 Rounds for time of:
35 Wall Ball Shots, 20/14
30 Pull-ups
25 Box Jumps, 24"/20"
20 Bar-facing Burpees
15 Thrusters, 95/65		 23m 53s
Performed as RX
Andy Adams 11/17/2020 Sheepdog CrossFit None 2 Rds FT

10 Burpees
8 power cleans 155lbs
6 GHD
4 pull-ups
4 burpees
6 power cleans 155
8 GHD
10 pull-ups 		12m 48s
Performed as RX
Andy Adams 10/28/2020 Sheepdog CrossFit None In a 2 person team, complete the following for time:

100 Alternating single arm DB Snatches 50# DB
100 DB Hang Squat-cleans 50# DBs
100 DB Push-press 50# DBs

100 Burpees

One partner will run 200 meters while the other partner completes the DB work. Partners will switch roles, once completing the run until all 300 reps are completed. No running during the burpees, but only one partner works at a time.		 40m 00s
Performed as RX
Andy Adams 10/23/2020 Sheepdog CrossFit None 2 partner team workout:
30 rounds:
10 calorie row
10 overhead lunges 75#

Partners alternate rounds		 26m 06s
Performed as RX
Andy Adams 10/22/2020 Sheepdog CrossFit None In teams of 3, complete as many rounds as possible in 20 minutes of:

8 X 10m Shuttle Sprints

Partners rotate through, each completing 8 shuttle sprints when it is their turn.		 41 rounds 0 reps
Performed as RX
Andy Adams 10/21/2020 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.)		 29m 00s
Performed as RX
Andy Adams 10/21/2020 Sheepdog CrossFit Clean jerk None 205 lbs
Performed as RX
Andy Adams 10/20/2020 Sheepdog CrossFit None Amrap 20 minutes of:
3 Dumbbell Clean & Jerks
5 Pull-ups
7 Push-ups
9 Air Squats

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 11 rounds 11 reps
Performed as RX
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