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Athlete Date Sort Location Workout Name Description Results
Eric Hester 02/28/2014 Sheepdog CrossFit CrossFit Open 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
15 Power Snatches @ 75#		 169 reps
Performed as RX
Eric Hester 02/27/2014 Sheepdog CrossFit The Other Lynn 20 Minute AMRAP
25 X Air Squats
20 X Push-ups
15 X Box Jumps
10 X Burpees
5 X Pull-ups		 5 rounds 45 reps
Performed as RX
Eric Hester 02/26/2014 Sheepdog CrossFit None 12 AMRAP

15 Kettle Bell Swings @ 50#
10 Step-Ups on 20" Box @ 115#
5 Muscle-Ups		 4 rounds 5 reps
Performed as RX
Eric Heath 02/26/2014 CFSF CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 850 lbs
Performed as RX
Eric Hester 02/25/2014 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		 20m 50s
Performed as RX
Eric Heath 02/25/2014 CFSF Fore! 4 minutes Clean & jerk, 135 pounds
4 minutes rowing
4 minutes of Burpess
Reps and calories are added for a total score.		 129 reps
Performed as RX
Eric Heath 02/24/2014 CFSF CrossFit wod 10k row 41m 15s
Performed as RX
Eric Heath 02/21/2014 CFSF CrossFit wod 50 strict Push-ups
5k row		 20m 18s
Performed as RX
Eric Heath 02/20/2014 CFSF Special Mary 5 HSPU
10 Pistols
15 Pull-ups
10 HSPU
20 Pistols
30 Pull-ups
15 HSPU
30 Pistols
45 Pull-ups
10 HSPU
20 Pistols
30 Pull-ups
5 HSPU
10 Pistols
15 Pull-ups		 17m 25s
Workout Scaled
Eric Heath 02/19/2014 CFSF CrossFit wod Three rounds:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups		 20m 25s
Performed as RX
Eric Heath 02/18/2014 CFSF CrossFit wod 7:00 AMRAP
5 Box jumps, 30" box
225 pound Clean, 3 reps		 9 rounds 2 reps
Workout Scaled
Eric Hester 02/17/2014 Sheepdog CrossFit CrossFit.com 130216 Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups		 3 rounds 42 reps
Performed as RX
Eric Hester 02/14/2014 Sheepdog CrossFit Polish Crippler 100 Burpees

Every minute on the minute do 10 Double Unders		 10m 45s
Performed as RX
Eric Heath 02/14/2014 CFSF CrossFit wod 3 rounds:
2 minutes row
2 minutes rest
First rest period perform max reps of 95 pound Thruster. Second rest period max reps of 95 pound Power snatch. Third rest period max reps of 95 pound Clean.		 138 reps
Performed as RX
Eric Hester 02/12/2014 Sheepdog CrossFit None 4 Rounds for time

20 kb swings @ 50 lbs
10 wall balls @ 20 lbs
5 snatches @ 95 lbs

 8m 26s
Performed as RX
Eric Hester 02/11/2014 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 47m 05s
Workout Scaled
Eric Hester 02/10/2014 Sheepdog CrossFit CrossFit.com 140209 3 rounds for time of:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups		 15m 32s
Workout Scaled
Eric Heath 02/06/2014 CFSF CrossFit wod 50 Ring dips
115 pound Squat Clean, 50 reps
50 Ring dips		 19m 13s
Performed as RX
Eric Hester 02/06/2014 Sheepdog CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 66 reps
Performed as RX
Eric Hester 02/05/2014 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 36s
Performed as RX
Eric Heath 02/05/2014 CFSF CrossFit wod In front of a running nine minute clock:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted Burpees		 121 reps
Performed as RX
Eric Heath 02/04/2014 CFSF L-pullup/Clean 50 L-Pull-ups
115 pound Clean, 50 reps
50 L-Pull-ups		 24m 35s
Performed as RX
Eric Heath 02/04/2014 CFSF CrossFit wod 50 Pull-ups
115 pound Squat Clean, 50 reps
50 Pull-ups		 24m 35s
Performed as RX
Eric Heath 02/03/2014 CFSF CrossFit wod 20:00 AMRAP
135 pound Bench press, 21 reps
21 L-pull-ups		 4 rounds 14 reps
Performed as RX
Eric Hester 02/03/2014 Sheepdog CrossFit 2014 ODT WOD For time:
106 Burpee Box Jumps, 24 inch box.

If you have a 20 pound vest or body armor, wear it. 		12m 31s
Performed as RX
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