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Athlete Date Sort Location Workout Name Description Results
Darrell Bessinger 08/13/2012 Sheepdog CrossFit Thrusters / pull ups 21,15,9
95 LB Thrusters 21 (unbroken)
Pull-ups 21
115 LB Thrusters 15 (10-5)
Pull-ups 15
135 LB Thrusters 9 (unbroken)
Pull-ups 9
No time limit working on form and strength
 95-115-135 lbs
Performed as RX
Darrell Bessinger 08/10/2012 Sheepdog CrossFit CrossFit.com 120807 Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight.		 45-65-75-85-95-100-105-110-115-95-95-95-95-95-95 lbs
Performed as RX
Darrell Bessinger 08/09/2012 Sheepdog CrossFit CrossFit.com 111028 Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 355 reps
Performed as RX
Darrell Bessinger 08/09/2012 Sheepdog CrossFit Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 355 reps
Performed as RX
Darrell Bessinger 08/08/2012 Sheepdog CrossFit CrossFit.com 120728 Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups		 12m 04s
Performed as RX
Darrell Bessinger 08/07/2012 Sheepdog CrossFit "sood" 10 rounds

10 walking lunges forward
10 walking lunges backwards
10 burpees
10 toes to bar		 28m 03s
Performed as RX
Darrell Bessinger 08/06/2012 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups

200 lb Bench 16-13-10-9-8

Kipping pull up 13-13-10-6-7		 105 reps
Performed as RX
Darrell Bessinger 08/03/2012 Sheepdog CrossFit Deadlift/Push Press 21,15,9
225 lb Deadlift
100 lb, 2 x 50 lb KB Push Press		 4m 12s
Performed as RX
Darrell Bessinger 08/02/2012 Sheepdog CrossFit None 1 Round for Time

Run 1200 Meters
100 X Hand Release Pushups
150 X Situps
200 X Air Squats
Run 1200 Meters		 33m 13s
Performed as RX
Darrell Bessinger 07/31/2012 Sheepdog CrossFit CrossFit.com 120730 Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees		 7m 10s
Performed as RX
Darrell Bessinger 07/30/2012 Sheepdog CrossFit Strength Day Thrusters
2,2,2,2,2,2,2
Weighted Bench Dips
3,2,2,2,1,1,1,1,1		 95, 135, 155, 175, 185, 190, 195 lbs
Performed as RX
Darrell Bessinger 07/27/2012 Sheepdog CrossFit andersons wod 20 burpees
40 box jumps 24'
60 push ups hr
80 air squats
100 jump rope singles		 9m 12s
Performed as RX
Darrell Bessinger 07/26/2012 Sheepdog CrossFit Farm Animals Max Rounds in 15 Minutes
50m Farmers Walk (2 x 55 lb KB)
25m Bear Crawl
25m Crab Walk		 13 rounds 0 reps
Performed as RX
Darrell Bessinger 07/25/2012 Sheepdog CrossFit Coach Walter 3 rounds for time
run 400 meters
40 walking lunges
30 situps
20 pushups hr
10 burpees		 16m 56s
Performed as RX
Darrell Bessinger 07/24/2012 Sheepdog CrossFit Ship Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box		 31m 23s
Workout Scaled
Darrell Bessinger 07/23/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Clean Ladder Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

Begin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.		 135-155-175-195-205-215(2f) lbs
Performed as RX
Darrell Bessinger 07/18/2012 Sheepdog CrossFit master chipper run 800 meter
30 cleans @ 135 lbs
50 burpees		 10m 45s
Performed as RX
Darrell Bessinger 07/17/2012 Sheepdog CrossFit anderson Max rounds in 20 minutes
5 burpees
10 push ups HR
15 sit ups
20 squats		 12 rounds 4 reps
Performed as RX
Darrell Bessinger 07/16/2012 Sheepdog CrossFit Bureau Strength day Legs Over Head Squat 3 reps X 5 Rounds
85,95,100,95,95 lb.
Front Squats 3 reps x 5 Rounds 135,140,155,165,185 lb.
Dead Lift 3 reps X 5 Rounds
275,295,305,305,305 lb.




 overhead squat 3-3-3-3-3 lbs
front squat 3-3-3-3-3 lbs
deadlift 3-3-3-3-3 lbs
Performed as RX
Darrell Bessinger 07/13/2012 Sheepdog CrossFit None 1 Round For Time
30 X HR Push-ups
Run 300 Meters
30 X Air Squats
Run 200 Meters
30 X Burpees
Run 100 Meters
30 X Sit-ups
Run 50 Meters
30 X 4 count Jumping Jacks
 8m 08s
Performed as RX
Darrell Bessinger 07/12/2012 Sheepdog CrossFit WOD Shop 12 min. Amrap 12 Minute Amrap
5 X Deadlift 185 lb.
10 X HR Push-ups
15 X Box Jumps 24'

 8 rounds 1 reps
Performed as RX
Darrell Bessinger 07/11/2012 Sheepdog CrossFit Bureau Strength Day 4 X 5 reps of Squat Clean Thrusters @ 95 lb
1 X 5 rep of Squat Clean Thrusters @ 115lb
2 X 10 reps of Snatches @ 95 lb.
1 X 10 rep of Snatches @ 115 lb
4 X 5 reps of SDHP @ 95 lb
4 X 5 reps of SDHP @ 95 lb
1 X 5 rep of SDHP @ 115 lb
50 HR Push-ups
50 Elevated Bench Dips
75 Sit-ups
 squat clean thrusters 5-5-5-5-5 lbs
snatches 10-10-10 lbs
SDHP 5-5-5-5-5 lbs
Performed as RX
Darrell Bessinger 07/11/2012 Sheepdog CrossFit Mile Run 1 Mile Run After Above Workout 8m 06s
Performed as RX
Darrell Bessinger 07/10/2012 Sheepdog CrossFit None 3 Rounds for Time
Run 200 Meters
5 X Power Clean 135 lbs.
10 X KB Swings 55 lbs.
15 X Wall Ball 20 lb		 7m 05s
Performed as RX
Darrell Bessinger 07/09/2012 Sheepdog CrossFit Tumilson 8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells		 18m 51s
Performed as RX
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