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Eric Hester 08/16/2016 Sheepdog CrossFit None 400M Run

7 Rounds of:
10 Wall-Balls @ 20#
10 Pull-Ups

400M Run		 14m 33s
Performed as RX
Eric Hester 08/15/2016 Sheepdog CrossFit Balboa 4 Rounds

100 Jumpropes (SU)
Run 400m
10 Burpees (PVC)		 19m 36s
Performed as RX
Eric Hester 08/09/2016 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.		 19m 26s
Performed as RX
Eric Hester 08/08/2016 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 316 reps
Performed as RX
Eric Hester 08/03/2016 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1

Thrusters @ 75#
Pull-ups
 7m 57s
Performed as RX
Eric Hester 08/01/2016 Sheepdog CrossFit None 1-2-3-4-5 minute AMRAPs, Rest 1 Minute between rounds. Each round begins with Pull-Ups.

5 Pull-Ups
10 Box Jumps
15 Push-Ups
20 Double-Unders
25 Sit-Ups		 375 reps
Performed as RX
Eric Hester 07/18/2016 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups (HR)
15 Squats		 15 rounds 2 reps
Performed as RX
Eric Hester 07/07/2016 Sheepdog CrossFit CMT 7's 100 Pull-Ups
200 Box Jumps @ 24"
300 HR Push-Ups
400M Farmers Carry @ 55# KB

Team Event with 7 members. Only one working at a time, partition reps as needed. Must rotate through all 7 members before starting again. Must complete all pull-ups before starting box jumps & so on. Only 1 member carries kettle bells for farmers carry. Hand off as needed, kettle bells CANNOT touch the ground.		 20m 00s
Performed as RX
Eric Hester 07/06/2016 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 39s
Performed as RX
Eric Hester 06/08/2016 Sheepdog CrossFit Digging a Ditch 10 min AMRAP

100m Farmers Carry @ 55# KB Each Hand
8 Kettlebell Swings @ 55#
40 Double-Unders
3 rounds 108 reps
Performed as RX
Eric Hester 06/06/2016 Sheepdog CrossFit None 21 Minute AMRAP - Teams of 3

Station A - Ground to Overhead
Station B - Sit-Ups
Station C - Rest

Every minute on the minute, switch stations. Station A can be any weight throughout the workout and ground to overhead by any means (i.e.. snatch, power clean, etc.). Add the weight from every rep completed.		 22,335 lbs
Performed as RX
Eric Hester 06/02/2016 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 20 rounds 19 reps
Performed as RX
Eric Hester 06/01/2016 Sheepdog CrossFit None 3 Rounds

25 Kettle Bell Swings @ 55#
10 Box Jumps @ 24"
200 Meter Run		 7m 49s
Performed as RX
Eric Hester 05/31/2016 Sheepdog CrossFit None 10 Minute AMRAP

20 Wall Balls @ 20#
15 Box Jump Overs @ 24"
10 Sit-Ups		 3 rounds 38 reps
Performed as RX
Eric Hester 05/27/2016 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.		 10m 03s
Performed as RX
Eric Hester 05/26/2016 Sheepdog CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters		 6 rounds 1 reps
Workout Scaled
Eric Hester 05/25/2016 Sheepdog CrossFit None EMOM For 6 Minutes

7 OH Squats @ 95#

Followed By:

10 Min AMRAP

10 Hanging Power Cleans
15 Burpee Box Jumps @ 24"		 3m 21s
Performed as RX
Eric Hester 05/24/2016 Sheepdog CrossFit None Team 20 minute AMRAP:
20 Wall-balls 20#
20 KB Swings 55#
20 Jumping Lunges
20 Pullups
20 HR Push-ups
20 Air Squats
20 Situps

Partner 1 starts wallballs, then partner 2 does KB Swings, etc. alternating back and forth. During second round, partners do opposite exercises of round 1. 		4 rounds 50 reps
Performed as RX
Eric Hester 05/23/2016 Sheepdog CrossFit Thrusters on the minute With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.		 17 rounds 1 reps
Performed as RX
Eric Hester 05/19/2016 Sheepdog CrossFit None 4 Rounds
400m Run
25 Sit Ups
25 Double Unders		 15m 31s
Performed as RX
Eric Hester 05/18/2016 Sheepdog CrossFit None 15 minute partner AMRAP:

Partner A:
Run 200m

Partner B:
10 Power Cleans, 115#
10 Push Press, 115#
10 Ring Push-ups

*When one partner finishes the run, they pick up where the other left off.		 6 rounds 21 reps
Performed as RX
Eric Hester 05/17/2016 Sheepdog CrossFit None 3 ROUNDS

400 Meter Run
40 Jump Rope Singles
30 Sit-ups
20 Air Squats
10 Box Jumps @ 24"		 15m 58s
Performed as RX
Eric Hester 05/16/2016 Sheepdog CrossFit Broken For time 15-12-9 reps:
Thrusters (95/65)
Overhead lunges (95/65)
Burpees over bar forward		 13m 57s
Performed as RX
Eric Hester 05/12/2016 Sheepdog CrossFit None 15-12-9-6-3
Power Cleans @ 135#
Burpees over the bar		 8m 34s
Performed as RX
Eric Hester 05/12/2016 Sheepdog CrossFit None 1-2-3-4-5-6-7-8-9-10

Chest-To-Bar Pull-Ups
Pull-Ups
100M Shuttle Run

Note: Complete 100 Meter shuttle run after each round, must complete prescribed number of chest-to-bar pull-ups before proceeding to pull-ups.		 17m 45s
Performed as RX
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