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Athlete Date Sort Location Workout Name Description Results
Darrell Bessinger 09/20/2013 Sheepdog CrossFit power clean 1 rep max dead lift 1-1-1-1-1-1-1

- 		165-175-185-205-f215-f215 lbs
Performed as RX
Darrell Bessinger 09/19/2013 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		 10m 59s
Performed as RX
Darrell Bessinger 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

 15m 22s
Performed as RX
Darrell Bessinger 09/17/2013 Sheepdog CrossFit Breezy 21-15-9 rep rounds of:

Pull-up (kipping)
Push-up (scaled)
Sit-up (floor)
Air Squat (honest)		 5m 12s
Performed as RX
Darrell Bessinger 09/11/2013 Sheepdog CrossFit The Chief Max rounds in 15 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
 19 rounds 9 reps
Performed as RX
Darrell Bessinger 09/05/2013 Sheepdog CrossFit None as many rounds as possible in 15 minutes

5 knees to elbows
10 push ups
15 situps		 9 rounds 27 reps
Performed as RX
Darrell Bessinger 09/03/2013 Sheepdog CrossFit None 3 Rounds
400m Run
30 Sit Ups
15 Push Ups
10 Pull Ups		 11m 58s
Performed as RX
Darrell Bessinger 08/25/2013 Sheepdog CrossFit CrossFit.com 130825 Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post load to comments.		 13m 41s
Performed as RX
Darrell Bessinger 08/23/2013 Sheepdog CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m Farmer Carry 55# Kettlebell
20 Squats
50m Farmer Carry 55# Kettlebell
15 HR Push-Ups

Post total number of rounds & reps. Scale as needed. (Note: 50M = Length of DT lab X4. Each trip = 1 rep during second round)
 5 rounds 118 reps
Performed as RX
Darrell Bessinger 08/21/2013 Sheepdog CrossFit None 21-15- 9-9-15-21 reps for time

185 pound dead lifts
burpees		 15m 20s
Performed as RX
Darrell Bessinger 08/20/2013 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		 8 rounds 23 reps
Performed as RX
Darrell Bessinger 08/19/2013 Sheepdog CrossFit None 7 rounds for time

10 wall balls @ 20 lbs
10 pull ups		 7m 56s
Performed as RX
Darrell Bessinger 07/26/2013 Sheepdog CrossFit None run 400 meters
50 pull ups
50 push ups
run 400 meters
50 situps
50 squats
run 400		 16m 01s
Performed as RX
Darrell Bessinger 07/25/2013 Sheepdog CrossFit None 10 rounds for time

15 dead lifts @ 135
15 push ups		 16m 31s
Performed as RX
Darrell Bessinger 07/23/2013 Sheepdog CrossFit None 5 Rounds:

18 Knees To Elbow
12 Burpees
8 Clean & Jerk @ 135#		 23m 10s
Workout Scaled
Darrell Bessinger 07/22/2013 Sheepdog CrossFit None 5 rounds for time

5 pull ups
5 push ups
5 squats
5 sit ups
5 wall balls @ 20 lbs
 7m 29s
Performed as RX
Darrell Bessinger 06/04/2013 Sheepdog CrossFit grind 3 rounds for time

10 burpees
15 jumping jacks (4 count)
20 squats
25 sit ups
30 push ups hand release
run 400 meters		 19m 50s
Performed as RX
Darrell Bessinger 04/08/2013 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.		 60 reps
Performed as RX
Darrell Bessinger 04/05/2013 Sheepdog CrossFit Corey 800 m Run
22 Push Ups HR
22 Sit Ups
22 Squats
800 m Run
22 Burpees
22 KB Swings @ 50 lbs
22 Walking Dumbbell Lunges 25#
800 m Run
22 Push Aways
22 Wall Balls @ 20 lbs
22 Single Unders 		20m 33s
Performed as RX
Darrell Bessinger 04/04/2013 Sheepdog CrossFit deadlift 1 rep max deadlift 1-1-1-1-1-1-1 285-295-305-325-335-350-360 lbs
Performed as RX
Darrell Bessinger 04/04/2013 Sheepdog CrossFit CrossFit.com 130331 Five rounds for time of:
205 pound Power clean, 3 reps
10 Burpee pull-ups		 9m 34s
Workout Scaled
Darrell Bessinger 04/02/2013 Sheepdog CrossFit CrossFit.com 130402 For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps
 20m 13s
Performed as RX
Darrell Bessinger 04/01/2013 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 15s
Performed as RX
Darrell Bessinger 03/27/2013 Sheepdog CrossFit Deadbeat Dad 25 Pull Ups
50 Push Ups
50 Walking Lunges
50 Sit Ups
50 Squats
50 Flutter kicks 4ct
25 Pull Ups
 10m 35s
Performed as RX
Darrell Bessinger 03/26/2013 Sheepdog CrossFit yannick 10 rounds for time

3 snatch grip dead lifts @ 115
6 power snatches @ 115
9 overhead squats @ 115		 31m 43s
Workout Scaled
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