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Athlete Date Sort Location Workout Name Description Results
Eric Hester 10/08/2014 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 36s
Performed as RX
Eric Hester 10/07/2014 Sheepdog CrossFit Karen For time:

150 Wallball @ 20lb		 8m 49s
Performed as RX
Eric Heath 10/07/2014 CFSF CrossFit wod Weighted dip 3-2-2-2-1-1-1-1-1 100 lbs
Performed as RX
Eric Heath 10/06/2014 CFSF CrossFit wod 3 rounds for time of:
30-second L-sit hold
20 Pull-ups
135 pound Thrusters, 10 reps		 9m 32s
Workout Scaled
Eric Hester 10/04/2014 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 55s
Performed as RX
Eric Hester 10/02/2014 Sheepdog CrossFit None 4 Rounds for Time of:

5 Deadlifts @ 65#
5 Hanging Power Cleans @ 65#
5 Push Press @ 65#

Complete the above triplet 5 times then follow with 10 Burpees to complete a single round.
 17m 45s
Performed as RX
Eric Hester 10/01/2014 Sheepdog CrossFit Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 14m 40s
Performed as RX
Eric Hester 09/30/2014 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups (HR)
15 Squats		 16 rounds 5 reps
Performed as RX
Eric Heath 09/30/2014 CFSF CrossFit wod Clean 5-5-3-3-3-1-1-1-1 200 lbs
Performed as RX
Eric Hester 09/29/2014 Sheepdog CrossFit None 12 min AMRAP

5 Box Jumps @ 30"
10 Knees To Elbow
15 Push-Ups (HR)		 6 rounds 6 reps
Performed as RX
Eric Heath 09/29/2014 CFSF CrossFit wod 7 rounds for time of:
45 lb. Dumbbell Thrusters, 7 reps
15 ft. Rope climb, 1 ascent		 5m 45s
Workout Scaled
Eric Heath 09/29/2014 CFSF CrossFit wod 7 rounds for time of:
45 lb. Dumbbell Thrusters, 7 reps
15 ft. Rope climb, 1 ascent		 5m 45s
Workout Scaled
Eric Hester 09/25/2014 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 15 rounds 15 reps
Performed as RX
Eric Heath 09/25/2014 CFSF CrossFit wod 3 rounds:
400 meter run
30 Squats
115 pound Push press, 20 reps		 11m 20s
Workout Scaled
Eric Heath 09/24/2014 CFSF CrossFit wod 3 rounds:
75 pound SDHP, 21 reps
12 Burpees over the bar		 12m 25s
Performed as RX
Eric Heath 09/22/2014 CFSF CrossFit wod 21, 15, 9 reps of:
115 pound Overhead squat
Toes to bar		 5m 24s
Workout Scaled
Eric Heath 09/18/2014 CFSF CrossFit wod 5 rounds:
10 Strict HSPU
20 GHD sit-ups		 9m 55s
Performed as RX
Eric Hester 09/17/2014 Sheepdog CrossFit Outlaw 140910 Conditioning

2 rounds for rounds and time of:

5:00 AMRAP of-

"Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

Run 800m

*EDIT: Ok, here it is as simply as I can write it - do 5:00 of Cindy, then run 800m, then do 5:00 of Cindy, then run another 800m. Your score is total rounds of Cindy and total working time (IE - the 10:00 of Cindy plus the runs). It is one continuous piece.		 20m 06s
Performed as RX
Eric Heath 09/17/2014 CFSF CrossFit wod 5 rounds:
10 Strict chest to bar pull-ups
20 Hip-back extensions		 16m 42s
Workout Scaled
Eric Heath 09/10/2014 CFSF CrossFit wod 5 rounds:
20 Wall ball shots, 12' target (20/16)
15' L-sit rope climb, 1 ascent		 11m 36s
Performed as RX
Eric Hester 09/09/2014 Sheepdog CrossFit Crossfit.com 140823 In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups		 233 reps
Workout Scaled
Eric Heath 09/09/2014 CFSF Deadly Runs For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters		 15m 05s
Performed as RX
Eric Heath 09/08/2014 CFSF CrossFit wod 2 rounds for time of:
30-inch Box jumps, 20 reps
5 Muscle-ups
24-inch Box jumps, 30 reps
5 Muscle-ups
20-inch Box jumps, 40 reps
5 Muscle-ups		 23m 32s
Performed as RX
Eric Heath 09/04/2014 CFSF CrossFit wod Snatch 3-3-3-3-3 115 lbs
Performed as RX
Eric Hester 09/02/2014 Sheepdog CrossFit None For Time:

21 KB @ 55#
400M Run
21 Pull-Ups
15 KB @ 55#
200M Run
15 Pull-Ups
9 KB @ 55#
100M Run
9 Pull-Ups
800M Run
5 Burpees		 13m 25s
Performed as RX
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