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Athlete Date Sort Location Workout Name Description Results
Darrell Bessinger 07/31/2014 Sheepdog CrossFit None 10 - 1 Pull ups
1 - 10 dead lifts @ 185		 6m 28s
Performed as RX
Darrell Bessinger 07/30/2014 Sheepdog CrossFit None Run 400m
20 manmakers @ 35#DB x 2
30 abmat situp
20 curtis p @ 95#
30 abmat situp
20 manmakers @ 35#DB x 2
Run 400m		 31m 00s
Performed as RX
Darrell Bessinger 07/29/2014 Sheepdog CrossFit CrossFit.com 140212 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Add all reps to calories for each row and post sum to comments.

 166 reps
Performed as RX
Darrell Bessinger 07/28/2014 Sheepdog CrossFit None Back Squats:
4x5 @ 70%
1x3 @ 75%
2x2 @ 80%
1x1 @ 90%

Then

8 Rounds:
20 KB Swings @ 55#
8 Burpees		 18m 07s
Performed as RX
Darrell Bessinger 07/15/2014 Sheepdog CrossFit None 2 minute row
2 minute thrusters @ 95lbs
2 minute row
2 minute snatch @ 95lbs
2minute row
2 minute squat cleans @ 95lbs		 132 reps
Performed as RX
Darrell Bessinger 03/20/2014 Sheepdog CrossFit CrossFit Open 14.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern		 64 reps
Performed as RX
Darrell Bessinger 02/18/2014 Sheepdog CrossFit None as many rounds as possible in 8 minutes

8 push press @ 75 lbs
8 squats
8 box jumps @ 24 inch		 7 rounds 18 reps
Performed as RX
Darrell Bessinger 02/14/2014 Sheepdog CrossFit polish crippler 100 burpees for time

do 10 double unders every minute on the minute until burpees are complete		 13m 38s
Performed as RX
Darrell Bessinger 02/13/2014 Sheepdog CrossFit None 5 rounds for time

run 400 meters

10 burpees		 14m 46s
Performed as RX
Darrell Bessinger 02/12/2014 Sheepdog CrossFit None 4 rounds for time

20 kb swings @ 50 lbs

10 wall balls @ 20 lbs

5 snatches @ 95 lbs

 9m 12s
Performed as RX
Darrell Bessinger 02/11/2014 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.		 50m 02s
Performed as RX
Darrell Bessinger 02/10/2014 Sheepdog CrossFit CrossFit.com 140209 3 rounds for time of:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups		 15m 06s
Workout Scaled
Darrell Bessinger 02/07/2014 Sheepdog CrossFit None one round for time

50 ring dips

50 squat cleans @ 115

50 ring dips		 24m 09s
Performed as RX
Darrell Bessinger 02/06/2014 Sheepdog CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 63 reps
Performed as RX
Darrell Bessinger 02/05/2014 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 47s
Performed as RX
Darrell Bessinger 02/04/2014 Sheepdog CrossFit Jackie 800 meter run
45 pound Thruster, 50 reps
30 pull-ups		 8m 19s
Performed as RX
Darrell Bessinger 02/03/2014 Sheepdog CrossFit 2014 ODT WOD For time:
106 Burpee Box Jumps, 24 inch box.

If you have a 20 pound vest or body armor, wear it. 		15m 15s
Performed as RX
Darrell Bessinger 01/28/2014 Sheepdog CrossFit None 5 Rounds:
10 Power Cleans @ 135#
15 Wall Balls @ 20#		 10m 08s
Performed as RX
Darrell Bessinger 01/16/2014 Sheepdog CrossFit None As many rounds as possible in 10 minutes

20 double unders
10 burpees		 5 rounds 28 reps
Performed as RX
Darrell Bessinger 01/15/2014 Sheepdog CrossFit None pull ups 10-9-8-7-6-5-4-3-2-1

dead lifts @ 185 1-2-3-4-5-6-7-8-9-10		 6m 52s
Performed as RX
Darrell Bessinger 01/14/2014 Sheepdog CrossFit the finisher wall balls @ 20 lbs 10-9-8-7-6-5-4-3-2-1
burpees 10-9-8-7-6-5-4-3-2-1		 7m 02s
Performed as RX
Darrell Bessinger 01/13/2014 Sheepdog CrossFit None as many rounds as possible in 12 minutes

5 pull ups
5 hand release push ups
5 sit ups
5 squats		 14 rounds 2 reps
Performed as RX
Darrell Bessinger 01/09/2014 Sheepdog CrossFit None 10 x thrusters @ 135
10 x powercleans @ 135
10 x Push Press @ 135
10 x dead lifts @ 135
10 x kb swings @ 50
10 x weighted lunges 2 x 25 lbs
10 x burpees
10 x sit ups
10 x double unders
10 x thruster @ 135 		7m 42s
Performed as RX
Darrell Bessinger 01/08/2014 Sheepdog CrossFit None as many rounds as possible in 15 minutes

20 hand release push ups
50 squats		 5 rounds 57 reps
Performed as RX
Darrell Bessinger 12/06/2013 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 7m 16s
Performed as RX
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