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Athlete Date Sort Location Workout Name Description Results
Eric Hester 06/05/2015 Sheepdog CrossFit Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 172 reps
Performed as RX
Eric Hester 06/04/2015 Sheepdog CrossFit None Two Partner Team Workout:
15 minutes:
Partner A - Run 200M
Partner B - AMRAP of:
15 Kettle Bells Swings @ 55#
10 Deficit Push-Ups
5 Deadlifts @ 185#

Switch places each time the 200m is completed. Score is total rounds and reps of the amrap.		 10 rounds 18 reps
Performed as RX
Eric Hester 06/03/2015 Sheepdog CrossFit None 21-15-9

Toes to Bar
Power Snatch @115		 10m 40s
Performed as RX
Eric Hester 06/01/2015 Sheepdog CrossFit None 400m Run
50 Double-Unders
50 wall balls
50 Double-Unders
400m Run		 11m 29s
Performed as RX
Eric Hester 05/21/2015 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.		 60 reps
Performed as RX
Eric Hester 05/20/2015 Sheepdog CrossFit None EMOM for 8 sets:
3 Clean and Jerk 135#

After 8th set, with clock continuing:

10-9-8...3-2-1 rep rounds:
KB Swing 55#
Burpee Pullups		 18m 12s
Performed as RX
Eric Hester 05/19/2015 Sheepdog CrossFit Outlaw 141013 EMOM for 12:00-

10 Wall Balls 20/14#

In the remainder of each minute:

ME Burpees

*Score is total Burpees.
 60 reps
Performed as RX
Eric Hester 05/14/2015 Sheepdog CrossFit Broken For time 15-12-9 reps:
Thrusters (95/65)
Overhead lunges (95/65)
Burpees over bar forward		 13m 58s
Performed as RX
Eric Hester 05/13/2015 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 24m 29s
Performed as RX
Eric Hester 05/12/2015 Sheepdog CrossFit None For time:
50 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
50 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
50 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps		 14m 56s
Performed as RX
Eric Hester 05/11/2015 Sheepdog CrossFit None 1-2-3-4-5 minute AMRAPs, Rest 1 Minute between rounds. Each round begins with Ground To Overhead.

5 Ground To Overhead @ 135#
10 Toes to Bar
15 Wall Ball Shots
20 HR Push-Ups
25 Sit-Ups
30 Double-Unders		 262 reps
Performed as RX
Eric Hester 05/07/2015 Sheepdog CrossFit None AMRAP 20 minutes:

50M KB Farmer's Carry @ 55#
12 Pull-Ups (6 overhand, 6 underhand)
50M Overhead Carry 45# Plate
2 KB Turkish Get-Ups @ 55# (1 R &1 L)		 8 rounds 6 reps
Performed as RX
Eric Hester 05/06/2015 Sheepdog CrossFit The Don Modified 2 Rounds For time:
22 Deadlifts, 110 #
22 Box jump, 24"
22 Kettlebell swings, 1.5 pood
22 Knees to elbows
22 Sit-ups
22 Pull-ups
22 Thrusters, 55 #
22 Wall ball shots @ 20#
22 Burpees
22 Double-Unders		 37m 18s
Performed as RX
Eric Hester 05/04/2015 Sheepdog CrossFit 150504 5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters		 19m 45s
Workout Scaled
Eric Hester 04/29/2015 Sheepdog CrossFit None 7 Rounds of:
7 Squat Cleans @ 135#
7 Burpees
7 Pullups		 19m 57s
Performed as RX
Eric Hester 04/27/2015 Sheepdog CrossFit None 5 Rounds For Time:

10 Snatches @ 65#
10 Pull-Ups
10 Overhead Squats @ 65#
:60 Plank		 19m 55s
Performed as RX
Eric Hester 04/15/2015 Sheepdog CrossFit None 10 Rounds
7 Burpees
7 Knees to Elbow		 10m 13s
Performed as RX
Eric Hester 04/14/2015 Sheepdog CrossFit Sgt. Watson 400M Run
30 Ring Dips
30 Sit-Ups
30 Thrusters @ 65#
30 Push-ups
30 Box Jumps @ 24"
30 Kettle Bell Swings @ 55#
400M Run		 18m 59s
Performed as RX
Eric Hester 04/09/2015 Sheepdog CrossFit CrossFit.com 140422 5 rounds for time of:
135-lb. barbell overhead walking lunges, 25 feet
15 knees-to-elbows

Let trailing knee gently kiss the ground on each lunge.
 11m 48s
Workout Scaled
Eric Hester 04/08/2015 Sheepdog CrossFit Black Kiss 5 rounds of:

Clean (power) x 15 Reps @ 115 Pounds
Sit-up (floor) x 30 Reps		 12m 45s
Performed as RX
Eric Hester 04/06/2015 Sheepdog CrossFit The clean jerk 1 Round For Time of:

20 Burpees
800 Meter run
20 Clean and Jerk @ 135 lbs
800 Meter Run
20 Burpees		 16m 11s
Performed as RX
Eric Hester 04/03/2015 Sheepdog CrossFit 150201 21-18-15-12-9-6-3 reps for time of:
255-lb. deadlifts
Strict knees-to-elbows		 18m 27s
Workout Scaled
Eric Hester 04/02/2015 Sheepdog CrossFit GI Jane 100 X Burpee Pull-ups 13m 49s
Performed as RX
Eric Hester 04/01/2015 Sheepdog CrossFit Helen Three rounds for time:

400M Run
21 Kettlebell Swings @ 55LB
12 Pull-ups		 11m 55s
Performed as RX
Eric Hester 03/17/2015 Sheepdog CrossFit None Three rounds for time of:

800m Run
25 Pull-Ups
10 Burpees		 22m 34s
Performed as RX
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