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Athlete Date Sort Location Workout Name Description Results
Eric Hester 08/12/2015 Sheepdog CrossFit Helen Three rounds for time:

400M Run
21 Kettlebell Swings @ 55LB
12 Pull-ups		 11m 02s
Performed as RX
Eric Hester 08/11/2015 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 34s
Performed as RX
Eric Hester 08/10/2015 Sheepdog CrossFit None 30 Toes To Bar
20 Push Press @ 115#
20 Toes To Bar
10 Push Press @ 115#
10 Toes To Bar
5 Push Press @ 115#		 8m 41s
Performed as RX
Eric Hester 08/06/2015 Sheepdog CrossFit CrossFit.com 130414 Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups		 19m 37s
Performed as RX
Eric Hester 08/05/2015 Sheepdog CrossFit Elizabeth 21-15-9 reps of:

Clean 135 pounds
Ring dips		 8m 25s
Performed as RX
Eric Hester 08/04/2015 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		 425 reps
Performed as RX
Eric Hester 08/03/2015 Sheepdog CrossFit None For Time, Partition As Needed:

100 Hanging Power Cleans
100 Deadlifts
100 Push Press
100 Back Squats

Load - 65#		 23m 48s
Performed as RX
Eric Hester 07/31/2015 Sheepdog CrossFit Randy 75# Power snatch, 75 reps for time. 8m 13s
Performed as RX
Eric Hester 07/27/2015 Sheepdog CrossFit DT Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 29m 12s
Performed as RX
Eric Hester 07/23/2015 Sheepdog CrossFit None 10 Min AMRAP

20 Double Unders
10 Burpees		 7 rounds 0 reps
Performed as RX
Eric Hester 07/21/2015 Sheepdog CrossFit None Two partner Team workout

20 minute AMRAP for total reps:
Partner 1 - Wallballs
Partner 2 - 5 KB Swings @ 55#
Switch EMOM

Team total is number of wallballs completed. 1 burpee for every rep under 300 at the end of the workout.		 379 reps
Performed as RX
Eric Hester 07/20/2015 Sheepdog CrossFit Sniper Team Chipper 400 M Run
5 - Pull-Ups
10 - Hand Stand Push-Ups
15 - Box Jumps
20 - Burpees
25 - Sit-Ups
30 - Double-Unders
25 - Sit-Ups
20 - Burpees
15 - Box Jumps
10 - Hand Stand Push-Ups
5 - Pull-Ups
400M Run		 15m 06s
Performed as RX
Eric Hester 06/30/2015 Sheepdog CrossFit Invictus 150627 In teams of two, with only one person working at a time, complete:
75 Kettlebell Swings (55#)
400 Meter Run*
75 Wall Ball Shots (20 lbs)
400 Meter Run
50 Burpees
400 Meter Run
75 Wall Ball Shots (20 lbs)
400 Meter Run
75 Kettlebell Swings (55#)

*Both athletes perform the run at the same time		 28m 22s
Performed as RX
Eric Hester 06/29/2015 Sheepdog CrossFit None 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Deadlift @ Bodyweight
followed by 100M Sprint between rounds		 12m 34s
Performed as RX
Eric Hester 06/26/2015 Sheepdog CrossFit None 2 Partner Team WOD:
One person runs 200m while the other works on the following :

100 Wallballs @ 20#
75 Situps w/20# MedBall
50 Thrusters @ 45#
25 Toe to bar		 13m 51s
Performed as RX
Eric Hester 06/25/2015 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 Ring Push-Ups
15 Box Jumps @ 24"
20 Sit-Ups
25 Double-Unders
30 Walking Lunges		 419 reps
Performed as RX
Eric Hester 06/22/2015 Sheepdog CrossFit None 2 person Team Workout:
Partner 1 does exercise A, Partner B does Exercise B. When B finishes the reps, switch until the reps for A are completed. then move to the next station until all the 50s are finished.
Station 1:
A) 50 Power Snatches 95#
B) 10 Dips
Station 2:
A) 50 Box Jumps 24"
B) 5 Burpees over the bar
Station 3:
A) 50 Sumo Deadlift High Pulls 95#
B) 10 Toe to Bar
Station 4:
A) 50 KB Swings 55#
B) 10 HR Pushups		 14m 11s
Performed as RX
Eric Hester 06/20/2015 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		 6 rounds 3 reps
Performed as RX
Eric Hester 06/17/2015 Sheepdog CrossFit Polish Crippler 100 Burpees

Every minute on the minute do 10 Double Unders		 9m 48s
Performed as RX
Eric Hester 06/16/2015 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 10 reps
Performed as RX
Eric Hester 06/15/2015 Sheepdog CrossFit Triple F 1 round for time

50 Box Jumps
50 Knees to Elbows
50 KB Swings @ 35#
50 Walking Lunges
50 Push-Ups (strict)
50 Sit-Ups
50 Ground 2 Overhead @ 65#
 22m 34s
Performed as RX
Eric Hester 06/11/2015 Sheepdog CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
 33m 13s
Workout Scaled
Eric Hester 06/10/2015 Sheepdog CrossFit None 10 minute AMRAP:

20 Double-Unders
10 Burpees
5 Chest to Bar Pull-Ups
 5 rounds 23 reps
Performed as RX
Eric Hester 06/09/2015 Sheepdog CrossFit None Two partner Team workout

10 minute AMRAP:
Partner 1 - 100M Sprint
Partner 2 - 10 Push Press @ 65#
10 Back Squat @ 65#

Switch every time partner 1 completes the run.

Note: Bar cannot touch the ground		 11 rounds 3 reps
Performed as RX
Eric Hester 06/08/2015 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 10 reps
Performed as RX
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