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Athlete Date Sort Location Workout Name Description Results
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
Darrell Bessinger 07/06/2012 Sheepdog CrossFit Lucky 7's 7 rounds
Push Press x 7 Reps @ 75 Pounds
HR Push Ups x 7 Reps
Kettlebell Swing x 7 Reps @ 55 Pounds
Clean (hang power) x 7 Reps @ 75 Pounds
Burpee x 7 Reps
Air Squats x 7 Reps
Sit Ups x 7 Reps
 16m 24s
Performed as RX
Darrell Bessinger 07/05/2012 Sheepdog CrossFit Pheezy 3 rounds for time
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups		 19m 26s
Workout Scaled
Darrell Bessinger 07/03/2012 Sheepdog CrossFit 5 X 4 5 Rounds for Time
5 X Deadlift
5 X Hang Cleans
5 X Push Press
5 X Squat
35 lb. KB each hand, total 70 lbs.
 3m 16s
Performed as RX
Darrell Bessinger 07/02/2012 Sheepdog CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 9m 25s
Performed as RX
Darrell Bessinger 06/29/2012 Sheepdog CrossFit Freddy K. Chasing Cindy 3 Rounds "Plus 2 rounds"
21,15,9
KB Swings 55lb.
Burpees
400 Meters
Then 2 rounds of:
5 x Pull-ups
10 x Hand Release Push-ups
15 x Air Squats		 13m 42s
Performed as RX
Darrell Bessinger 06/14/2012 CrossFit.com SSDD 2 1 round for time
10 burpees
20 deadlift @ 225 lbs
40 KB swings @ 55 lbs
60 wallballs @ 20 lbs		 9m 52s
Performed as RX
Darrell Bessinger 06/13/2012 CrossFit.com None 3 rounds
10 push presses @115 lbs
11 KB swings @ 50 lbs
12 box jumps @ 24 inches		 11m 21s
Performed as RX
Darrell Bessinger 06/11/2012 CrossFit.com Bar Walk 3 Rounds 95 Lb Load through out
5 X Push Press
walk to 20 inch Box
5 X Front Squats
Step up and over the Box
5 X SDHP on opposite side of Box
Walk to wall
5 X Hang Cleans
Turn and walk back to starting position stepping up and over 20 inch box.
Start over! 		3m 48s
Performed as RX
Darrell Bessinger 06/07/2012 CrossFit.com 10 Rounds 10 Rounds
15 x Deadlifts 135 lbs.
15 x Hand Release Push-ups		 13m 52s
Performed as RX
Darrell Bessinger 06/05/2012 CrossFit.com 30,20,10 30,20,10
Thrusters @ 95#
Burpees
Wall Balls		 16m 14s
Performed as RX
Darrell Bessinger 05/31/2012 CrossFit.com Kelly (mod) Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 KB swings @ 55 lbs		 34m 24s
Performed as RX
Darrell Bessinger 05/30/2012 CrossFit.com SWAT Fit test 1.5 mile run 11m 33s
Performed as RX
Darrell Bessinger 05/24/2012 CrossFit.com deadlift chipper 1 round for time
run 400 meter
20 push ups HR
10 deadlifts @ 225 lbs
run 400 meters
20 burpees
10 deadlifts @ 225 lbs
run 400 meters
20 push ups HR
10 deadlifts @ 225 lbs		 10m 19s
Performed as RX
Darrell Bessinger 05/23/2012 CrossFit.com None 3 rounds for time
15-10-5 power cleans @ 155 lbs
5-10-15 hand stand push ups RX		 28m 45s
Performed as RX
Darrell Bessinger 05/22/2012 CrossFit.com None
5 rounds for time

sit ups (honest) 20
push jerk 5 @ 155 lbs

 4m 59s
Performed as RX
Darrell Bessinger 05/22/2012 CrossFit.com run a mile run 1 mile 7m 40s
Performed as RX
Darrell Bessinger 05/17/2012 CrossFit.com CrossFit.com 120517 Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball		 8m 36s
Performed as RX
Darrell Bessinger 05/16/2012 CrossFit.com Tim's Sprawl WOD Modified as it was raining. 3 Rounds for Time
100 Meter Run, should have been a 400 meter
10 Sprawls with a 2 punch combo on the Heavy Bag, Left/Right each rep.
50 meter Floor Walk 95lb Oly Bar, rack position
10 X Box Jumps 24'
10 X Hand Release Push-ups
20 X (4 Count) Flutter Kicks
 7m 28s
Performed as RX
Darrell Bessinger 05/15/2012 ips the grind 3 rounds

10 burpee
15 jumping jacks
20 air squats
25 sit ups
30 hand release push ups
400 meter run		 15m 40s
Performed as RX
Darrell Bessinger 05/14/2012 ips The Chief Max rounds in 3 minutes of:
Power cleans @ 135 lbs, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 22 rounds 8 reps
Performed as RX
Darrell Bessinger 05/10/2012 aso None Deadlift 5-5-5-5-5

225-255-275-290-300		 225-255-275-290-300 lbs
Performed as RX
Darrell Bessinger 05/10/2012 aso None 21-15-9
pull ups (kipping)
back extensions weighted 20lbs		 13m 10s
Performed as RX
Darrell Bessinger 05/09/2012 IPS None 20 minute AMRAP

10 wall balls @ 20 lbs
15 boxjumps @ 24 inches
200 meter run		 7 rounds 5 reps
Performed as RX
Darrell Bessinger 03/16/2012 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 104 reps
Performed as RX
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