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Athlete Date Sort Location Workout Name Description Results
Eric Heath 09/02/2014 CFSF CrossFit wod 21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups		 16m 33s
Performed as RX
Eric Heath 08/28/2014 CFSF Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 295 reps
Performed as RX
Eric Hester 08/26/2014 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		 15m 22s
Performed as RX
Eric Hester 08/25/2014 Sheepdog CrossFit None Strength: Hanging Squat Snatch 5x3 75-95-105-115-125 lbs
Performed as RX
Eric Hester 08/21/2014 Sheepdog CrossFit None Kettlebell Swing x 10 Reps @ 55 Pounds
Burpee (honest) x 1 Reps
Kettlebell Swing x 9 Reps @ 55 Pounds
Burpee (honest) x 2 Reps
Kettlebell Swing x 8 Reps @ 55 Pounds
Burpee (honest) x 3 Reps
Kettlebell Swing x 7 Reps @ 55 Pounds
Burpee (honest) x 4 Reps
Kettlebell Swing x 6 Reps @ 55 Pounds
Burpee (honest) x 5 Reps
Kettlebell Swing x 5 Reps @ 55 Pounds
Burpee (honest) x 6 Reps
Kettlebell Swing x 4 Reps @ 55 Pounds
Burpee (honest) x 7 Reps
Kettlebell Swing x 3 Reps @ 55 Pounds
Burpee (honest) x 8 Reps
Kettlebell Swing x 2 Reps @ 55 Pounds
Burpee (honest) x 9 Reps
Kettlebell Swing x 1 Reps @ 55 Pounds
Burpee (honest) x 10 Reps		 6m 05s
Performed as RX
Eric Heath 08/21/2014 CFSF CrossFit wod Complete as many rounds as possible in 20 minutes of:
10 Burpee pull-overs
30 Squats
60 seconds of Handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.		 3 rounds 15 reps
Performed as RX
Eric Hester 08/20/2014 Sheepdog CrossFit CrossFit.com 140811 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 27m 12s
Performed as RX
Eric Heath 08/20/2014 CFSF CrossFit wod Split jerk 1-1-1-1-1-1-1 225 lbs
Performed as RX
Eric Heath 08/19/2014 CFSF Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 8m 44s
Performed as RX
Eric Hester 08/19/2014 Sheepdog CrossFit Elizabeth 21-15-9 reps of:

Clean 135 pounds
Ring dips		 7m 38s
Performed as RX
Eric Hester 08/18/2014 Sheepdog CrossFit None 400M Run

21 Burpees
15 Hanging Snatch @ 95#
9 Overhead Squat @ 95#

800M Run

9 Overhead Squat @ 95#
15 Hanging Snatch @ 95#
21 Burpees

400M Run		 20m 10s
Performed as RX
Eric Heath 08/14/2014 Golden Springs course Run 5K Run 5K 26m 10s
Performed as RX
Eric Heath 08/13/2014 CFSF CrossFit wod 10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories

Rest 1 minute between rounds.		 56 reps
Performed as RX
Eric Heath 08/12/2014 CFSF CrossFit wod Sumo deadlift 3-3-3-3-3 315 lbs
Performed as RX
Eric Hester 08/07/2014 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.		 11m 24s
Performed as RX
Eric Heath 08/07/2014 CFSF CrossFit wod 3 rounds for time of:
35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps		 24m 17s
Performed as RX
Eric Heath 08/06/2014 Oxford Track Run 5K None 26m 20s
Performed as RX
Eric Hester 08/06/2014 Sheepdog CrossFit Outlaw 140806 Conditioning

For time:

10 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
8 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
6 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
4 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
2 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
 8m 22s
Performed as RX
Eric Hester 08/05/2014 Sheepdog CrossFit CrossFit.com 140805 10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds. Post number of burpees completed each round to comments.		 108 reps
Workout Scaled
Eric Heath 08/05/2014 CFSF CrossFit wod 10 1-minute rounds of:
315-lb. Deadlifts, 3 reps
60-yard Shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps Burpees

Rest 2 minutes between rounds.		 84 reps
Workout Scaled
Eric Heath 08/05/2014 CFSF CrossFit wod 10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds.		 84 reps
Workout Scaled
Eric Hester 08/04/2014 Sheepdog CrossFit CrossFit.com 130311 Overhead Squat 3-3-3-3-3-3-3 reps 75-95-115-125-135-145-155 lbs
Performed as RX
Eric Hester 08/01/2014 Sheepdog CrossFit None 4 rounds of:
Run 400 meters
Rest 60 seconds		 9m 55s
Performed as RX
Eric Hester 07/31/2014 Sheepdog CrossFit None 4 Rounds

15 Push Jerks @ 95#
15 Pull Ups
400m Run		 16m 35s
Performed as RX
Eric Heath 07/31/2014 CFSF CrossFit wod Hang power snatch 5-5-5-5-5 115 lbs
Performed as RX
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