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Athlete Date Sort Location Workout Name Description Results
Andy Adams 08/22/2013 Sheepdog CrossFit Dobogai Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells
 17m 14s
Workout Scaled
Andy Adams 08/21/2013 Sheepdog CrossFit Donny 21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee		 21m 20s
Performed as RX
Andy Adams 08/20/2013 Sheepdog CrossFit Falkel Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent		 7 rounds 8 reps
Workout Scaled
Andy Adams 08/18/2013 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 28m 10s
Performed as RX
Andy Adams 08/17/2013 Sheepdog CrossFit CrossFit.com 130817 Back Squat 3-3-3-3-3 reps 165/185/205/215/225 lbs
Performed as RX
Andy Adams 08/16/2013 Sheepdog CrossFit CrossFit.com 130816 With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
 21m 13s
Performed as RX
Andy Adams 08/14/2013 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		 12m 07s
Performed as RX
Andy Adams 08/13/2013 Sheepdog CrossFit CrossFit.com 130813 Clean and Jerk 1-1-1-1-1-1-1 reps 160/185/200/210/-220-/215/-220- lbs
Performed as RX
Andy Adams 08/13/2013 Sheepdog CrossFit CrossFit.com 130809 Five rounds for time of:
95 pound Sumo deadlift high-pull, 21 reps
21 Ring dips
 18m 21s
Workout Scaled
Andy Adams 08/12/2013 Sheepdog CrossFit CrossFit.com 130808 Ten rounds for time of:
7 Burpees
7 Knees to elbows
 11m 05s
Workout Scaled
Andy Adams 06/15/2013 None RUN (DC Stroll) 8.5 miles 1h 32m 00s
Performed as RX
Andy Adams 06/05/2013 Sheepdog CrossFit GI Jane For time:

100 burpee PU's 		14m 22s
Performed as RX
Andy Adams 06/04/2013 Sheepdog CrossFit None in 10lbs increments (w/ 3 min breaks between ea. set) complete 10 reps of each of the following movements: Each set must be completed within 4:30 seconds.

Deadlifts
Hang Power Clean
Push Jerks
 135 lbs
145 lbs
155 lbs
165 lbs
175 (14 reps) lbs
Performed as RX
Andy Adams 05/24/2013 Sheepdog CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 12m 07s
Workout Scaled
Andy Adams 05/22/2013 BHS None Deadlifts 5 x 5

One leg step ups on an 18" box with weights in back squat rack position

3 sets of 8 (each leg)		 250, 275, 300, 315, 330(3) lbs
lbs
135 lbs
Performed as RX
Andy Adams 05/21/2013 Sheepdog CrossFit Omar For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees		 14m 34s
Workout Scaled
Andy Adams 05/20/2013 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 57s
Performed as RX
Andy Adams 05/18/2013 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 55s
Performed as RX
Andy Adams 05/17/2013 Sheepdog CrossFit CrossFit.com 130512 Clean and Jerk 1-1-1-1-1-1-1 reps 135-185-195-205-215-220-(-225) lbs
lbs
Performed as RX
Andy Adams 05/17/2013 House None 4rds for time:
RUN 400
ROW 500
 18m 00s
Performed as RX
Andy Adams 05/14/2013 Sheepdog CrossFit CrossFit.com 130430 For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups		 24m 44s
Workout Scaled
Andy Adams 05/13/2013 Sheepdog CrossFit None 5 sets of 10 of:
Bench
GHD
Incline
 Bench 225 lbs
GHD body weight lbs
incline 135, 140, 145, 145, 150 lbs
Performed as RX
Andy Adams 05/10/2013 Sheepdog CrossFit None 21-15-9
Pullups
GHD
Push ups
1 min. grip holds on the 45 bumpers (one in each hand) after each round. 		00m 01s
Performed as RX
Andy Adams 04/06/2013 Sheepdog CrossFit Row 5K Row 5K 21m 51s
Performed as RX
Andy Adams 04/03/2013 Sheepdog CrossFit ROW 2000m 8m 01s
Performed as RX
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