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Athlete Date Sort Location Workout Name Description Results
Eric Hester 05/05/2016 Sheepdog CrossFit Dante's Inferno With a 95# bar:
20 Thrusters
20 Hanging Power Cleans
20 Push Jerks
20 Overhead Squats
20 Front Squats

Begin with 4 Burpees and do 4 Burpees EMOM until complete.		 13m 53s
Performed as RX
Eric Hester 05/03/2016 Sheepdog CrossFit Bittersweet Memories 7 min AMRAP

3, 6, 9, 12, ... Wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

5 toes to bar (between every set of wall ball do 5 t2b, no matter what set of wall balls you are on).

 7 rounds 4 reps
Performed as RX
Eric Hester 05/02/2016 Sheepdog CrossFit None 1-2-3-4-5 minute AMRAPs, Rest 1 Minute between rounds. Each round begins with Box-Jumps.

5 Box Jumps
10 Pull-Ups
15 HR Push-Ups
20 Sit-Ups
25 Jump Rope (DU's)		 361 reps
Performed as RX
Eric Hester 04/26/2016 Sheepdog CrossFit CrossFit.com 120811 10 rounds

Run 400 meters
Rest 2 min

 37m 00s
Performed as RX
Eric Hester 04/26/2016 Sheepdog CrossFit None Power Clean 135# 1,2,3,4,5,6,7,8,9,10

Complete the following after each round:
5 Pull-ups
10 Push-ups
15 Sit-ups		 20m 09s
Performed as RX
Eric Hester 04/20/2016 Sheepdog CrossFit None 15 Minute AMRAP

5 Hanging Clean & Jerk @ 115#
10 Pull-Ups
200 Meter Run		 6 rounds 1 reps
Performed as RX
Eric Hester 04/19/2016 Sheepdog CrossFit Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 5 rounds 6 reps
Performed as RX
Eric Hester 04/18/2016 Sheepdog CrossFit None Team Workout

15 Minute AMRAP

5 Wall Balls @ 20#
10 Kettle Bell Swings @ 55#
15 Sit-Ups

******

200M Run

One partner completes the run, while the other completes the round. When Partner A returns from the run, switch stations. Partner A must start the round where Partner B left off in order to complete a full round. Ex. Partner A completes all 10 Squat Cleans, Partner B completed up to 10 Sit-Ups, Partner A must complete the last 5 before the round is complete. Continue this alternation for as many rounds as possible in 15 minutes.		 10 rounds 28 reps
Performed as RX
Eric Hester 04/14/2016 Sheepdog CrossFit ASO Team Chipper ASO Team Chipper

100 Jump Rope Singles or 33 Doubles
Push-up (honest) x 50 Reps
Box Jump (honest) 24 Inches x 35 Reps
Burpee (honest) x 20 Reps
Run x 400 Meters
Wall Ball 10 Feet x 20 Reps @ 16 Pounds
Sit-up (abmat) x 35 Reps
Overhead Squat x 50 Reps
100 Jump Rope Singles or 33 Doubles		 16m 41s
Performed as RX
Eric Hester 04/14/2016 Sheepdog CrossFit None Team Workout

20 Minute AMRAP

10 Squat Cleans @ 115#
15 Push Press @ 115#
20 Pull-Ups

Only one partner working at a time, alternating exercises. Ex. Partner A completes all 10 Squat Cleans, Partner B completes all 15 Push Press, Partner A completes all 20 Pull-Ups, continuing this alternation for as many rounds as possible in 20 minutes.		 6 rounds 3 reps
Performed as RX
Eric Hester 04/12/2016 Sheepdog CrossFit Helen Three rounds for time:

400M Run
21 Kettlebell Swings @ 55LB
12 Pull-ups		 11m 59s
Performed as RX
Eric Hester 04/09/2016 Sheepdog CrossFit None 3 rounds:
200 ft farmer's carry 2x55# KB
10 shoulder to overhead @ 135#
20 deadlifts @ 135#		 8m 56s
Performed as RX
Eric Hester 04/06/2016 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep rounds of:

Wall Ball 20 Pounds
Sit-up (floor)
Box Jump (honest)
Air Squat (honest)
Kettlebell Swing 55 Pounds		 15m 57s
Performed as RX
Eric Hester 04/05/2016 Sheepdog CrossFit None 15 Min AMRAP

10 Toes 2 Bar
10 Power Cleans @ 135#
10 Push-Ups (HR)		 5 rounds 16 reps
Performed as RX
Eric Hester 04/04/2016 Sheepdog CrossFit None 3 Rounds

15 Box Jumps @ 24"
10 Push Press @ 65#
5 Burpees		 5m 35s
Performed as RX
Eric Hester 03/15/2016 Sheepdog CrossFit Death by Knees-To-Elbow With a continuously running clock do one knees-to-elbow the first minute, two knees-to-elbow the second minute, three knees-to-elbow the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 10 rounds 10 reps
Performed as RX
Eric Hester 03/15/2016 Sheepdog CrossFit 100 Double-Unders None 100 reps
Performed as RX
Eric Hester 03/14/2016 Sheepdog CrossFit None 12 minutes EMOM:
10 Wall balls
After the wall balls, do as many burpees as possible for the remainder of the minute.

Score is total burpees completed.		 37 reps
Performed as RX
Eric Hester 03/10/2016 Sheepdog CrossFit None 5 Rounds

10 Pull-Ups
10 Squats
10 Double-Unders
10 Knees To Elbow
400M Run		 18m 16s
Performed as RX
Eric Hester 12/01/2015 Sheepdog CrossFit CrossFit.com 121119 20 Min AMRAP:

Run 400 meters
Then 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats		 3 rounds 22 reps
Performed as RX
Eric Hester 11/28/2015 Sheepdog CrossFit Invictus 151128 In teams of two, complete:
100 Pull-Ups
300 Meter Farmers Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
300 Meter Farmers Carry
100 Burpee Box Jump-Overs (24/20)
300 Meter Farmers Carry

Partition the reps however you would like.		 26m 59s
Performed as RX
Eric Hester 11/16/2015 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1
Clean & Jerk @ 95#
200M Run		 16m 08s
Performed as RX
Eric Hester 11/12/2015 Sheepdog CrossFit None 4 Rounds

400M Run
10 Pull-Ups
20 Sit-Ups
30 Jump Rope (SU's)		 18m 08s
Performed as RX
Eric Hester 11/10/2015 Sheepdog CrossFit None 12 Minute AMRAP

5 Pull-Ups
5 Burpees
5 Ring-Dips		 10 rounds 3 reps
Performed as RX
Eric Hester 11/05/2015 Sheepdog CrossFit None 2 partner team:
17 minutes (split work as desired)
60 Deadlifts @ 135#
30 Burpees
60 Front Squats @ 135#
30 Burpees
60 Push Presses @ 135#
30 Burpees
As many Clean and Jerks @ 135# as possible in the remaining time.		 6 reps
Workout Scaled
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