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Athlete Date Sort Location Workout Name Description Results
Darrell Bessinger 12/23/2012 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		 13m 07s
Performed as RX
Darrell Bessinger 12/17/2012 Sheepdog CrossFit Jackie 800m run
45 pound Thruster, 50 reps
30 pull-ups		 8m 03s
Workout Scaled
Darrell Bessinger 12/06/2012 Sheepdog CrossFit None 7 rounds

10 wall balls @ 20lbs
10 pull ups		 7m 46s
Performed as RX
Darrell Bessinger 11/30/2012 Sheepdog CrossFit None 3 rounds for time

run 400 meters
8 clean and jerks @ 185 lbs		 10m 54s
Workout Scaled
Darrell Bessinger 11/27/2012 Sheepdog CrossFit CrossFit.com 121119 Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats		 3 rounds 67 reps
Performed as RX
Darrell Bessinger 11/26/2012 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 12 rounds 0 reps
Performed as RX
Darrell Bessinger 11/26/2012 Sheepdog CrossFit the grind 3 rounds

10 burpees
15 four count jumping jacks
20 air squats
25 sit ups
30 hand release push ups
400 meter run		 16m 50s
Performed as RX
Darrell Bessinger 10/28/2012 Sheepdog CrossFit CrossFit.com 121028 Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders		 32m 00s
Workout Scaled
Darrell Bessinger 10/25/2012 Sheepdog CrossFit Slevien 7 ROUNDS "Slevien"

7 X Clean n Jerk @ 115 lbs.
7 X Pull-ups
7 X Push-ups Hand Release		 12m 01s
Performed as RX
Darrell Bessinger 10/24/2012 Sheepdog CrossFit None 7 Rounds

12 Push Press @ 115#
40M Shuttle Run
8 Squat Snatches @ 115#		 17m 38s
Workout Scaled
Darrell Bessinger 10/15/2012 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 17 rounds 11 reps
Performed as RX
Darrell Bessinger 10/12/2012 Sheepdog CrossFit SWAT Chipper 30 burpees
20 thrusters @ 65 lbs
30 box jumps @ 24inch
20 ground to overhead 70 lbs (35 x35)
30 push ups hand release
20 deadlifts @ 135 lbs
25 feet shuttle run 5 reps		 10m 19s
Performed as RX
Darrell Bessinger 10/11/2012 Sheepdog CrossFit None 3 rounds for time of:

10 Wall Balls 20 lbs
10 KB Swings 55 lbs
10 Box jumps 30 inches		 4m 38s
Performed as RX
Darrell Bessinger 10/11/2012 Sheepdog CrossFit None 50 kipping pull ups
100 sit ups		 150 reps
Performed as RX
Darrell Bessinger 10/10/2012 Sheepdog CrossFit Adrian Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box		 17m 58s
Performed as RX
Darrell Bessinger 10/09/2012 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.		 25m 44s
Performed as RX
Darrell Bessinger 10/08/2012 Sheepdog CrossFit 100 L pull ups 100 L pull ups 15m 45s
Performed as RX
Darrell Bessinger 10/04/2012 Sheepdog CrossFit Corey 800 meter run
22 push ups hr
22 sit ups
22 squats
800 meter run
22 pop ups
22 kb swings @ 50 lbs
22 dumbbell lunges @ 25 x 25
800 meter run
22 push aways
22 wall balls @ 20 lbs
22 jumpropes 		22m 52s
Performed as RX
Darrell Bessinger 10/03/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 5m 19s
Performed as RX
Darrell Bessinger 10/02/2012 Sheepdog CrossFit Cooper Test VO 1 mile walk completed at 85%
60 push ups till fail
64 sit ups in 1 minute
300 meter spring in 48 seconds
vertical leap at 23.5 inches 95%
 body weight lbs
Performed as RX
Darrell Bessinger 10/01/2012 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 13 rounds 0 reps
Performed as RX
Darrell Bessinger 10/01/2012 Sheepdog CrossFit knees to elbows knees to elbows

25-25-25-25		 100 reps
Performed as RX
Darrell Bessinger 09/24/2012 Sheepdog CrossFit Shoulder Press 7X3 Shoulder Press 3-3-3-3-3-3-3 95-115-125-135-145-155-165 (1) lbs
Performed as RX
Darrell Bessinger 09/21/2012 Sheepdog CrossFit Power Clean 7X1 Power Clean 1-1-1-1-1-1-1 reps 165-175-185-195-205-215-225 lbs
Performed as RX
Darrell Bessinger 09/21/2012 Sheepdog CrossFit 1.5 Mile Run 2400 KM Run 11m 29s
Performed as RX
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