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Athlete Date Sort Location Workout Name Description Results
Andy Adams 10/22/2013 Sheepdog CrossFit None 5rds FT:

20 meter 185lbs over head walk
20 meter 135lbs bear hug walk (used 3 45 bumpers)
15 WB 20lbs ball
1 15' Rope climb

Must C&J 185 every time the weight falls. 		25m 36s
Performed as RX
Andy Adams 10/20/2013 Sheepdog CrossFit None 10 meter HS walk
20 Air Squat
10 meter HS walk
20 20" Box jump
10 meter HS walk
20 HR pushups
10 meter HS walk
20 burpees
10 meter HS walk
20 Jumping jacks

Do five situps every time you fall during HS walk. 		12m 56s
Performed as RX
Andy Adams 10/17/2013 Sheepdog CrossFit None 4rds FT:

RUN 200M
10 24" BJ
10 45lbs OHS
10 Pull ups
10 HRPU
10 35lbs KB swings
10 Burpees		 23m 07s
Performed as RX
Andy Adams 10/03/2013 Sheepdog CrossFit bench 20-12-15-5-1-12

weighted dips 3 x 8
 135-185-225-275-300-225 lbs
lbs
45 lbs
Performed as RX
Andy Adams 10/01/2013 Sheepdog CrossFit COOPERS TEST RUN 1.5 MILES

PUSHUPS
SITUPS
VERT
300 METER		 11m 02s
Performed as RX
Andy Adams 09/28/2013 Sheepdog CrossFit RUN 1600 METERS
REST 4 MIN
800 METERS
 12m 00s
Performed as RX
Andy Adams 09/24/2013 Sheepdog CrossFit RUN 1.5 MILES 1.5 MILES 12m 15s
Performed as RX
Andy Adams 09/19/2013 Sheepdog CrossFit CrossFit.com 130919 Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft		 31m 57s
Performed as RX
Andy Adams 09/18/2013 Sheepdog CrossFit None 4rds for time:
400m run
Bench press 205lbs 10reps
Back Squat 205lbs 10reps
500m row 		33m 07s
Performed as RX
Andy Adams 09/17/2013 Sheepdog CrossFit None Dead lift:
135 10reps
205 3reps
235 3reps
265 11reps

12min AMRAP
10 one arm snatches 45lbs (5 ea. hand)
25meter farms carry 70lbs sand bag ea. hand		 9 rounds 7 reps
Performed as RX
Andy Adams 09/16/2013 Sheepdog CrossFit Run 1.5 miles 11m 52s
Performed as RX
Andy Adams 09/13/2013 Sheepdog CrossFit CrossFit.com 130913 Split Jerk 1-1-1-1-1-1-1 reps 205-215-(225)-225-(230) lbs
Performed as RX
Andy Adams 09/11/2013 Sheepdog CrossFit The Don For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders		 25m 49s
Workout Scaled
Andy Adams 09/10/2013 Sheepdog CrossFit CrossFit.com 130910 Back Squat 3-3-3-3-3 reps 205, 225, 240, 260, 280 (2) lbs
Performed as RX
Andy Adams 09/09/2013 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 25m 35s
Performed as RX
Andy Adams 09/07/2013 Sheepdog CrossFit None 4 sets of 10:
Back Squat
Shoulder Press
Bench Press		 Back squat: 135/175/190/205 lbs
Shoulder Press 45/95/110/120 lbs
Bench Press 135/175/195/210 lbs
Performed as RX
Andy Adams 09/05/2013 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 52s
Performed as RX
Andy Adams 09/04/2013 Sheepdog CrossFit Bench 20-12-10-3x3-6-9-10-12 135-185-225-250(3x3)-225-200-175-150 lbs
Performed as RX
Andy Adams 09/02/2013 Sheepdog CrossFit CrossFit.com 130830 10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.		 17m 39s
Workout Scaled
Andy Adams 09/02/2013 Sheepdog CrossFit CrossFit.com 130830 10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.		 17m 39s
Workout Scaled
Andy Adams 09/01/2013 Sheepdog CrossFit Home 4 rds for time:
100 meter farmers carry 95lbs
100 meter lung
300 meter run
 30m 35s
Performed as RX
Andy Adams 08/26/2013 Sheepdog CrossFit CrossFit.com 130826 Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max
 25 35 (-55) lbs
Performed as RX
Andy Adams 08/26/2013 Sheepdog CrossFit bench 20-12-6-4-2-1-1 135-185-225-245-275-285-(-295) lbs
Performed as RX
Andy Adams 08/25/2013 Sheepdog CrossFit CrossFit.com 130825 Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post load to comments.		 18m 27s
Performed as RX
Andy Adams 08/24/2013 Sheepdog CrossFit CrossFit.com 130824 Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps
 6 rounds 17 reps
Performed as RX
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