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Athlete Date Sort Location Workout Name Description Results
Chris Avery 02/18/2013 Sheepdog CrossFit CrossFit.com 130216 Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups		 2 rounds 80 reps
Performed as RX
Chris Avery 02/11/2013 Sheepdog CrossFit Annie mod 50-40-30-20 and 10 rep rounds of:
lunges, Sit-ups		 10m 22s
Performed as RX
Chris Avery 02/04/2013 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 19 rounds 0 reps
Performed as RX
Chris Avery 02/01/2013 Sheepdog CrossFit CrossFit.com 130201 Three rounds for time of:
30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jump, 24 inch box		 32m 04s
Performed as RX
Chris Avery 01/07/2013 Sheepdog CrossFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 31m 55s
Performed as RX
Chris Avery 01/05/2013 Sheepdog CrossFit CrossFit.com 130105 Overhead Squat 3-3-3-3-3 reps 75-85-95-105-135 lbs
Performed as RX
Chris Avery 01/03/2013 Sheepdog CrossFit CrossFit.com 121221 Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows		 09m 23s
Performed as RX
Chris Avery 12/31/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 07m 56s
Performed as RX
Chris Avery 12/28/2012 Sheepdog CrossFit None 3 rounds

9 power cleans @ 135 lbs
12 front squats @ 135 lbs
15 box jumps @ 24 inches		 11m 24s
Performed as RX
Chris Avery 12/28/2012 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		 7 rounds 10 reps
Performed as RX
Chris Avery 12/24/2012 Sheepdog CrossFit None 3 rounds of:
10 pull ups
10 ground to overhead @135
10 burpees		 11m 24s
Performed as RX
Chris Avery 12/20/2012 Sheepdog CrossFit None 400m Run
27 Sit Ups
27 Push Ups (HR)
27 Squat Jumps
27 Pull Ups
27 Burpees
27 Split Squats
27 Box Jumps
400m Run		 19m 14s
Performed as RX
Chris Avery 12/20/2012 Sheepdog CrossFit Coach Walter 3 rounds for time
run 400 meters
40 walking lunges
30 situps
20 pushups hr
10 burpees		 20m 39s
Performed as RX
Chris Avery 12/17/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 08m 16s
Performed as RX
Chris Avery 12/13/2012 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 8m 18s
Performed as RX
Chris Avery 12/12/2012 Sheepdog CrossFit Elizabeth 21-15-9 reps of:

Clean 135 pounds
Ring dips		 8m 30s
Performed as RX
Chris Avery 12/03/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 44s
Performed as RX
Chris Avery 11/29/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 9m 44s
Performed as RX
Chris Avery 11/09/2012 Sheepdog CrossFit None 50 burpees
75 flutter kicks (4 count)
100 hand release push ups.
150 sit ups.		 22m 20s
Performed as RX
Chris Avery 10/10/2012 Sheepdog CrossFit None 3 Rounds

10 X Wall Balls 20lb.
10 X Kettle Bell Swings 55 lb.
10 X Box Jumps 30'		 5m 02s
Performed as RX
Chris Avery 10/09/2012 Sheepdog CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 40m 42s
Performed as RX
Chris Avery 10/03/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 9m 48s
Performed as RX
Chris Avery 09/26/2012 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.		 35m 15s
Performed as RX
Chris Avery 09/25/2012 Sheepdog CrossFit CrossFit.com 120706 For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar		 21m 12s
Workout Scaled
Chris Avery 09/21/2012 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		 40m 08s
Workout Scaled
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