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Athlete Date Sort Location Workout Name Description Results
Eric Heath 01/31/2014 CFSF 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.		 40m 07s
Performed as RX
Eric Hester 01/28/2014 Sheepdog CrossFit None 5 Rounds:
10 Power Cleans @ 135#
15 Wall Balls @ 20#		 9m 03s
Performed as RX
Eric Heath 01/28/2014 CFSF Thruster/SDHP For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps		 10m 10s
Workout Scaled
Eric Heath 01/24/2014 CFSF Morrison 50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood		 26m 43s
Performed as RX
Eric Heath 01/23/2014 CFSF 5K Run run 5K 25m 53s
Performed as RX
Eric Hester 01/23/2014 Sheepdog CrossFit None 12 minute AMRAP:

5 Deadlifts @ 225#
10 HR Pushups
15 Air Squats		 8 rounds 15 reps
Performed as RX
Eric Heath 01/22/2014 CFSF AMRAP 20:00 AMRAP
250M row
25 back extensions
25 situps		 6 rounds 17 reps
Performed as RX
Eric Hester 01/22/2014 Sheepdog CrossFit None 4 Rounds
400m Run
25 Sit Ups
25 Double Unders		 15m 08s
Performed as RX
Eric Heath 01/17/2014 CFSF CrossFit wod 30 Muscle-ups
135 pound Clean & jerk, 21 reps
2000 meter row		 27m 30s
Workout Scaled
Eric Hester 01/16/2014 Sheepdog CrossFit None 10 Min AMRAP

20 Double Unders
10 Burpees		 7 rounds 0 reps
Performed as RX
Eric Heath 01/15/2014 CFSF Marguerita 50 reps for time:
Burpee/Push-up/Jumping-jack/Sit-up/Handstand		 16m 50s
Performed as RX
Eric Hester 01/15/2014 Sheepdog CrossFit None Dead Lift @ 185 lbs
pull ups

1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1		 6m 49s
Performed as RX
Eric Hester 01/13/2014 Sheepdog CrossFit None 12 Minute Amrap
5 X Pull-ups
5 X Hand Release Push-ups
5 X Sit-ups
5 X Squats		 17 rounds 14 reps
Performed as RX
Eric Heath 01/13/2014 CFSF CrossFit wod 21-18-15-12-9-6-3 reps of:
Back extension
GHD Sit-up
135 pound Overhead squat		 18m 30s
Workout Scaled
Eric Heath 01/11/2014 CFSF Cindy XXX 20:00 AMRAP
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats		 420 reps
Performed as RX
Eric Heath 01/10/2014 CFSF CrossFit wod 155 pound Snatch, 9 reps
2000 meter row
155 pound Snatch, 15 reps
1000 meter row
155 pound Snatch, 21 reps
500 meter row		 21m 15s
Workout Scaled
Eric Heath 01/09/2014 CFSF CrossFit wod Five rounds:
400 meter run
dumbbell clean and jerk, 21 reps		 25m 55s
Workout Scaled
Eric Heath 01/08/2014 CFSF CrossFit wod 20:00 minute AMRAP
15 GHD sit-ups
135 pound Deadlift, 21 reps		 8 rounds 21 reps
Performed as RX
Eric Hester 01/08/2014 Sheepdog CrossFit None 15 Minute AMRAP

20 HR push-ups
50 Air squats		 5 rounds 68 reps
Performed as RX
Eric Heath 01/07/2014 CFSF CrossFit wod Three rounds:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups		 20m 01s
Performed as RX
Eric Heath 01/06/2014 CFSF CrossFit wod 95 pound Back squat, 50 reps
50 GHD sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD sit-ups		 20m 17s
Performed as RX
Eric Heath 01/03/2014 CFSF Hard Cindy 20:00 AMRAP
5 Loaded pull-ups, 35 pounds
10 Incline push-ups, 30" box
15 Loaded squats, 45 pound plate		 10 rounds 10 reps
Performed as RX
Eric Hester 12/30/2013 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		 8 rounds 11 reps
Performed as RX
Eric Heath 12/20/2013 CFSF 12 Days of Christmas 1 Deadlift, 95
2 Push-ups
3 Shoulder presses
4 Burpees
5 Box jumps, 20"
6 Squats
7 Sit-ups
8 Kettlebell swings, 35
9 Dips
10 Pull-ups
11 Knees to elbows
12 Hang power clean, 95		 20m 40s
Performed as RX
Eric Hester 12/17/2013 Sheepdog CrossFit None 5 Rounds

5 Ground to Overhead @ 185#
10 Burpees		 15m 11s
Performed as RX
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