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Athlete Date Sort Location Workout Name Description Results
Chris Avery 12/03/2013 Sheepdog CrossFit None 20 min AMRAP
6 SDHP 65#
6 Burpees
6 Snatches 65#		 10 rounds 0 reps
Performed as RX
Chris Avery 12/02/2013 Sheepdog CrossFit Outlaw 131125 For time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.		 55m 10s
Performed as RX
Chris Avery 11/27/2013 Sheepdog CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 28m 58s
Performed as RX
Chris Avery 11/21/2013 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 Sit Ups
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 36m 16s
Performed as RX
Chris Avery 11/21/2013 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		 14m 58s
Performed as RX
Chris Avery 11/08/2013 Sheepdog CrossFit None Three rounds
over head squat 135# 10 reps
50 double unders		 16m 16s
Performed as RX
Chris Avery 11/06/2013 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 7m 06s
Performed as RX
Chris Avery 10/23/2013 Sheepdog CrossFit 30,20,10 30,20,10
95 lb Thrusters
Burpees
20lb Wall Balls		 21m 15s
Performed as RX
Chris Avery 10/08/2013 Sheepdog CrossFit Holleyman 30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep		 39m 26s
Workout Scaled
Chris Avery 10/07/2013 Sheepdog CrossFit CrossFit.com 130929 For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows		 37m 37s
Performed as RX
Chris Avery 10/03/2013 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 20m 40s
Performed as RX
Chris Avery 10/02/2013 Sheepdog CrossFit Coach Walter 3 rounds for time
run 400 meters
40 walking lunges
30 situps
20 pushups hr
10 burpees		 21m 41s
Performed as RX
Chris Avery 10/02/2013 Sheepdog CrossFit Farm Animals Max Rounds in 15 Minutes
50m Farmers Walk (2 x 55 lb KB)
25m Bear Crawl
25m Crab Walk		 7 rounds 75 reps
Performed as RX
Chris Avery 09/26/2013 Sheepdog CrossFit None Five rounds
row 500 meters
Bench 135 # 15		 15m 06s
Performed as RX
Chris Avery 09/23/2013 Sheepdog CrossFit None 1 Round For Time of:

15 Thrusters @ 135LB
200 Meter Run
20 Thrusters @ 95LB
400 Meter Run
30 Thrusters @ 65LB
800 Meter Run		 17m 31s
Performed as RX
Chris Avery 09/20/2013 Sheepdog CrossFit None Run x 400 Meters
Thruster x 21 Reps @ 50 Pounds
Kettlebell Swing x 21 Reps @ 40 Pounds
Run x 400 Meters
Thruster x 15 Reps @ 50 Pounds
Kettlebell Swing x 15 Reps @ 40 Pounds
Run x 400 Meters
Thruster x 9 Reps @ 50 Pounds
Kettlebell Swing x 9 Reps @ 40 Pounds		 15m 22s
Performed as RX
Chris Avery 09/18/2013 Sheepdog CrossFit Mel 5 rounds of:

Run x 100 Meters
Burpee (honest) x 10 Reps
Push-up (honest) x 10 Reps
Wall Ball 10 Feet x 10 Reps @ 20 Pounds
Sit-up (floor) x 10 Reps
Overhead Squat x 10 Reps

 17m 22s
Performed as RX
Chris Avery 09/17/2013 Sheepdog CrossFit None 21, 15, 9 pull ups, push ups, sit ups, squats. 7m 00s
Performed as RX
Chris Avery 09/09/2013 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 4m 24s
Performed as RX
Chris Avery 09/05/2013 Sheepdog CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 58m 03s
Performed as RX
Chris Avery 08/29/2013 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 1h 5m 14s
Performed as RX
Chris Avery 08/20/2013 Sheepdog CrossFit CrossFit.com 101023 Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups		 08m 53s
Performed as RX
Chris Avery 08/02/2013 Sheepdog CrossFit None overhead squat 3-3-3-3-3
75,85,95,115,135		 10m 00s
Performed as RX
Chris Avery 05/24/2013 Sheepdog CrossFit gi jane 100 burpe pull ups 15m 28s
Performed as RX
Chris Avery 05/13/2013 Sheepdog CrossFit Erin Five rounds for time of:
15 X Squat Cleans at 80 lbs.
21 X Pull-ups		 22m 21s
Performed as RX
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