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Athlete Date Sort Location Workout Name Description Results
Eric Hester 06/23/2014 Sheepdog CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 9 rounds 1 reps
Performed as RX
Eric Hester 06/21/2014 Sheepdog CrossFit None AMRAP 8 min:
5 Power Cleans @ 135#
5 Front Squats @ 135#		 7 rounds 1 reps
Performed as RX
Eric Hester 06/19/2014 Sheepdog CrossFit Georgia Strength 140616 BBG

8X1 High Hang Snatch + 1 Full Snatch every 90s

Conditioning

4 rounds, each for time of:

5 Power Snatch, 135#
10 Box Jumps, 24"
5 Strict Pull-ups
10 Burpees

*A new round begins every 3 minutes. Post all round times to comments.		 8m 41s
Performed as RX
Eric Hester 06/19/2014 Sheepdog CrossFit CrossFit.com 120811 10 rounds

Run 400 meters
Rest 2 min

 35m 25s
Performed as RX
Eric Heath 06/17/2014 CFSF The Ghost 6 rounds:
One minute rowing
One minute of Burpees
One minute of Double-unders
One minute rest.
Calories on the rower, and reps are totaled for a score.		 267 reps
Performed as RX
Eric Heath 06/16/2014 CFSF CrossFit wod Snatch balance 1-1-1-1-1-1-1 115 lbs
Performed as RX
Eric Heath 06/13/2014 CFSF Mary Has DT's 5 rounds (or until you die):

5 Handstand push-ups
10 Pistols
15 Pull-ups
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push-jerk, 6 reps		 21m 26s
Workout Scaled
Eric Heath 06/12/2014 CFSF CrossFit wod Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters		 4 rounds 20 reps
Performed as RX
Eric Hester 06/11/2014 Sheepdog CrossFit None 5 rounds of:

Lunge 17yds @ 45 Pounds Overhead
Burpee (honest) x 21 Reps		 12m 28s
Performed as RX
Eric Hester 06/10/2014 Sheepdog CrossFit CrossFit.com 140605 21-15-9 reps for time of:
225-lb. deadlifts
Pull-ups		 6m 20s
Performed as RX
Eric Heath 06/10/2014 CFSF CrossFit wod Overhead squat 10-10-10-10-10 115 lbs
Performed as RX
Eric Hester 06/09/2014 Sheepdog CrossFit CrossFit.com 140606 5 rounds for time of:
400-meter run
95-lb. thruster, 15 reps		 21m 11s
Performed as RX
Eric Heath 06/09/2014 CFSF CrossFit wod 3 rounds:
Row 15 calories
10 Burpees		 5m 39s
Performed as RX
Eric Heath 06/05/2014 CFSF CrossFit wod 21-15-9 reps of:
225 pound Deadlift
Pull-ups		 7m 10s
Performed as RX
Eric Hester 06/03/2014 Sheepdog CrossFit Randy 75# Power snatch, 75 reps for time. 6m 58s
Performed as RX
Eric Heath 06/02/2014 CFSF Randy 75 pound Power snatch, 75 reps for time. 6m 53s
Performed as RX
Eric Hester 06/02/2014 Sheepdog CrossFit None 4 Rounds
400m Run
25 Sit Ups
25 Double Unders		 14m 54s
Performed as RX
Eric Heath 05/30/2014 CFSF CFSF WOD 50 sit-ups
50 kettlebell swings (1 pood)
40 sit-ups
40 kettlebell swings
30 sit-ups
30 kettlebell swings
20 sit-ups
20 kettlebell swings
10 sit-ups
10 kettlebell swings		 11m 48s
Performed as RX
Eric Hester 05/29/2014 Sheepdog CrossFit None Power Clean 135# 1,2,3,4,5,6,7,8,9,10

Complete the following after each round:
5 Pull-ups
10 Push-ups
15 Sit-ups		 18m 02s
Performed as RX
Eric Heath 05/29/2014 CFSF CrossFit wod 500 meter row
20 Paralette handstand push-ups
500 meter row
20 Strict handstand push-ups
500 meter row
20 Kipping handstand push-ups		 17m 50s
Performed as RX
Eric Hester 05/28/2014 Sheepdog CrossFit Whitten Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball		 54m 49s
Workout Scaled
Eric Heath 05/28/2014 CFSF CrossFit wod Split jerk 3-3-3-3-3-3-3 200 lbs
Performed as RX
Eric Hester 05/27/2014 Sheepdog CrossFit CrossFit.com 130619 Hang power clean 3-3-3-3-3-3-3 reps 135 - 155 - 165 - 175 - 185 - 195 - 205 lbs
Performed as RX lbs
Performed as RX
Eric Hester 05/27/2014 Sheepdog CrossFit Backsquat 3-3-3-3-3 Back Squat 1-1
 225-235 lbs
lbs
Performed as RX
Eric Hester 05/22/2014 Sheepdog CrossFit None 10 Rounds
7 Burpees
7 Knees to Elbow		 10m 49s
Performed as RX
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