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Athlete Date Sort Location Workout Name Description Results
Eric Hester 07/30/2014 Sheepdog CrossFit None 3 Rounds
10 Ring Push Ups
20 Sit Ups
30 SDHP 55#
40 Squats		 15m 34s
Performed as RX
Eric Heath 07/30/2014 CFSF CrossFit wod 10 rounds:
15 Push-ups
100 meter sprint		 12m 47s
Performed as RX
Eric Heath 07/29/2014 CFSF J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 11m 45s
Performed as RX
Eric Heath 07/29/2014 CFSF 2 mile run None 17m 03s
Performed as RX
Eric Hester 07/29/2014 Sheepdog CrossFit None 3 rounds

9 Snatch @ 95#
15 Wall Ball @ 20#		 4m 39s
Performed as RX
Eric Hester 07/29/2014 Sheepdog CrossFit None 4 Rounds

400m run
1 min rest		 11m 31s
Performed as RX
Eric Hester 07/28/2014 Sheepdog CrossFit CrossFit.com 140716 Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders		 6 rounds 3 reps
Performed as RX
Eric Heath 07/28/2014 CFSF Double Grace 135 pound Clean & jerk, 60 reps 7m 38s
Workout Scaled
Eric Heath 07/24/2014 CFSF Triple 3 Row 3,000m
300 Double Unders
Run 3 miles		 1h 1m 07s
Performed as RX
Eric Heath 07/23/2014 CFSF CrossFit wod Overhead squat 1-1-1-1-1-1-1 165 lbs
Performed as RX
Eric Hester 07/22/2014 Sheepdog CrossFit CrossFit.com 140722 5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball		 11m 13s
Performed as RX
Eric Heath 07/22/2014 CFSF CrossFit wod 5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball		 11m 15s
Workout Scaled
Eric Hester 07/21/2014 Sheepdog CrossFit Balboa 4 Rounds

100 Jumpropes (SU)
Run 400m
10 Burpees (PVC)		 16m 50s
Performed as RX
Eric Hester 07/16/2014 Sheepdog CrossFit Helen Three rounds for time:

400M Run
21 Kettlebell Swings @ 55LB
12 Pull-ups		 10m 57s
Performed as RX
Eric Hester 07/15/2014 Sheepdog CrossFit Chief 20 Minute AMRAP of:

3 Power cleans @ 135#
6 Push-ups
9 Squats

 23 rounds 1 reps
Performed as RX
Eric Heath 07/14/2014 CFSF CrossFit wod Deadlifts 3-3-3-3-3 300 lbs
Performed as RX
Eric Heath 07/11/2014 CFSF CrossFit wod Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat snatches, 5 reps, left arm
50-lb. dumbbell squat snatches, 5 reps, right arm
50 double-unders		 4 rounds 0 reps
Workout Scaled
Eric Heath 07/10/2014 CFSF CrossFit wod For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups		 19m 53s
Performed as RX
Eric Hester 07/09/2014 Sheepdog CrossFit None 1-2-3-4-5 minute AMRAPs, Rest 1 Minute between rounds. Each round begins with Wall Balls.

20 Wall Ball Shots, 20/14lbs
20 Toes to Bar
20 HR Push-Ups
20 Chest to Bar Pull-Ups
20 Box Jumps, 30/24		 243 reps
Performed as RX
Eric Hester 07/08/2014 Sheepdog CrossFit Bell 3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps		 15m 38s
Workout Scaled
Eric Heath 07/08/2014 CFSF CrossFit wod 50 Pull-ups
50 Push-ups
50 GHD sit-ups
50 Back extensions
50 Wall ball shots, 20/16
50 Box jumps, 24" box		 24m 10s
Performed as RX
Eric Hester 07/07/2014 Sheepdog CrossFit None AMRAP 7
2-4-6-8-10-etc
Clean and Jerks 155/105
6" Target Burpees		 45 reps
Performed as RX
Eric Heath 07/07/2014 CFSF CrossFit wod Muscle clean 1-1-1-1-1
Power clean 3-3-3-3-3
Clean 5-5-5-5-5		 485 lbs
Performed as RX
Eric Hester 07/02/2014 Sheepdog CrossFit Glenn 18 Minute AMRAP of:

5 Clean (hang power) @ 95#
10 Front Squat @ 95#
15 Push Press @ 95#		 7 rounds 2 reps
Performed as RX
Eric Hester 07/01/2014 Sheepdog CrossFit None 15 Minute AMRAP

8 Ring Dips
10 Box Jumps @ 24"
12 Step Overhead Head Walking Lunge @ 95#
 5 rounds 10 reps
Workout Scaled
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