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Athlete Date Sort Location Workout Name Description Results
Chris Avery 01/22/2014 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		 1h 11m 30s
Performed as RX
Chris Avery 01/22/2014 Sheepdog CrossFit None 4 Rounds
400m Run
25 Sit Ups
25 Double Unders		 15m 40s
Performed as RX
Chris Avery 01/17/2014 Sheepdog CrossFit None 7 rounds
7 ring rows
7 burpees
7 toes to bar
7 push ups
7 box jumps
7 ring dips
7 sit ups		 26m 01s
Performed as RX
Chris Avery 01/15/2014 Sheepdog CrossFit None 12 Minute Amrap
5 X Pull-ups
5 X Hand Release Push-ups
5 X Sit-ups
5 X Squats		 12 rounds 0 reps
Performed as RX
Chris Avery 01/15/2014 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 5m 32s
Performed as RX
Chris Avery 01/06/2014 Sheepdog CrossFit None 5 rounds
50 double unders
15 burpees
5 power cleans @ 155		 18m 34s
Performed as RX
Chris Avery 01/03/2014 Sheepdog CrossFit Outlaw 131231 Conditioning

7 rounds for total reps of:

30 Seconds ME Double-unders
30 Seconds ME Power snatch 115/75#

Rest 1 minute between rounds.

 299 reps
Performed as RX
Chris Avery 01/03/2014 Sheepdog CrossFit None 15,12,9,6,3
chest to bar pull ups
clean and jerk #135
push ups		 19m 10s
Performed as RX
Chris Avery 01/02/2014 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 4m 25s
Performed as RX
Chris Avery 01/02/2014 Sheepdog CrossFit Outlaw 131231 Conditioning

7 rounds for total reps of:

30 Seconds ME Double-unders
30 Seconds ME Power snatch 115/75#

Rest 1 minute between rounds.

 299 reps
Performed as RX
Chris Avery 12/31/2013 Sheepdog CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 06 rounds 22 reps
Performed as RX
Chris Avery 12/31/2013 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.		 37m 16s
Performed as RX
Chris Avery 12/27/2013 Sheepdog CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
 34m 12s
Performed as RX
Chris Avery 12/22/2013 Sheepdog CrossFit CrossFit.com 131222 For time:
100 Double-unders
Then, Five rounds of:
75 pound Dumbbell deadlift, 10 reps
75 pound Dumbbell front squat, 10 reps
10 Handstand push-ups
Then, 100 Double-unders

 36m 15s
Performed as RX
Chris Avery 12/19/2013 Sheepdog CrossFit Anderson 20 min AMRAP:
5 Burpees
10 HR Pushups
15 Situps
20 Air Squats		 9 rounds 11 reps
Performed as RX
Chris Avery 12/18/2013 Sheepdog CrossFit Outlaw 131210 Strength

5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle)

*If you cant complete the work, drop the weight and get the work done.

Conditioning

12 minute AMRAP of:

50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

 2 rounds 40 reps
Performed as RX
Chris Avery 12/17/2013 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups (HR)
15 Squats		 14 rounds 8 reps
Performed as RX
Chris Avery 12/16/2013 Sheepdog CrossFit None 5 rounds
5 ground to overhead @ 185 #
10 burpees		 13m 21s
Performed as RX
Chris Avery 12/13/2013 Sheepdog CrossFit None FRONT SQUAT 7 REPS 135
BACK SQUAT 13 REPS 135
FOR FOUR ROUNDS

 5m 00s
Performed as RX
Chris Avery 12/13/2013 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.		 48m 37s
Performed as RX
Chris Avery 12/12/2013 Sheepdog CrossFit Coach Walter 3 rounds for time
run 400 meters
40 walking lunges
30 situps
20 pushups hr
10 burpees		 19m 25s
Performed as RX
Chris Avery 12/10/2013 Sheepdog CrossFit Outlaw 131203 Srength

4 X 2/4 FS/BS at 95% of 1RM FS

Conditioning

For time:

12 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20"
9 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20"
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20"

Burpee Lateral Box Jumps: Burpee beside box, jump laterally to the other side (touching on top), Burpee on the other side. Each Burpee counts one rep.		 28m 20s
Performed as RX
Chris Avery 12/09/2013 Sheepdog CrossFit None 5 minute AMRAP
dead lift 275 # 3 reps
push press 135# 7		 5m 00s
Performed as RX
Chris Avery 12/06/2013 Sheepdog CrossFit Elizabeth 21-15-9 reps of:

Clean 135 pounds
Ring dips		 08m 16s
Performed as RX
Chris Avery 12/05/2013 Sheepdog CrossFit Coach Walter 3 rounds for time
run 400 meters
40 walking lunges
30 situps
20 pushups hr
10 burpees		 19m 42s
Performed as RX
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