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Athlete
Date
Location
Workout Name
Description
Results
Eric Hester
12/17/2013
Sheepdog CrossFit
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups (HR)
15 Squats
17 rounds 24 reps
Performed as RX
Eric Heath
12/17/2013
CFSF
Boom, Boom, Pow
11-10-9-8-7-6-5-4-3-2 reps:
Dips
Deadlifts, 185/105
Pull-ups
Front squat, 115/65
Loaded sit-ups, 20/16
20m 15s
Performed as RX
Eric Heath
12/16/2013
CFSF
Coffey
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
43m 08s
Performed as RX
Eric Heath
12/12/2013
CFSF
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
47m 06s
Performed as RX
Eric Hester
12/12/2013
Sheepdog CrossFit
Outlaw 131206
Strength
4X2/4 FS/BS @ 94% of 131203
Conditioning
3 RFT of:
12 strict pull-ups
6 Deficit HSPU 6/4"
3 Snatches 185/120#
17m 41s
Workout Scaled
Eric Heath
12/11/2013
CFSF
Nicole
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
6 rounds 110 reps
Performed as RX
Eric Hester
12/11/2013
Sheepdog CrossFit
Outlaw 131204
Conditioning
4 rounds for distance and reps:
1:00 ME Handstand Walk (for distance, not UB)
2:00 ME KB Snatch + KB OHS 24/16kg (alternate hands every 5 reps)
1:00 ME TTB
1:00 Rest
145 reps
Performed as RX
Eric Hester
12/10/2013
Sheepdog CrossFit
Outlaw 131203
For time:
12 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20"
9 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20"
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20"
Burpee Lateral Box Jumps: Burpee beside box, jump laterally to the other side (touching on top), Burpee on the other side. Each Burpee counts one rep.
18m 50s
Performed as RX
Eric Heath
12/10/2013
CFSF
Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips
11m 18s
Performed as RX
Eric Heath
12/09/2013
CFSF
Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
8m 15s
Performed as RX
Eric Heath
12/04/2013
CFSF
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
10m 10s
Performed as RX
Eric Heath
12/03/2013
CFSF
Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
37m 00s
Performed as RX
Eric Hester
12/03/2013
Sheepdog CrossFit
Badger
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
45m 26s
Performed as RX
Eric Heath
12/02/2013
CFSF
Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
36m 05s
Performed as RX
Eric Hester
11/27/2013
Sheepdog CrossFit
Hammer
Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round
13m 00s
Workout Scaled
Eric Hester
11/26/2013
Sheepdog CrossFit
CrossFit Games Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
0 rounds 217 reps
Performed as RX
Eric Heath
11/25/2013
CFSF
CrossFit wod
Bench press 2-2-2-2-2-2-2-2-2-2
255 lbs
Performed as RX
Eric Heath
11/22/2013
CFSF
Willy
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
29m 58s
Workout Scaled
Eric Heath
11/21/2013
CFSF
CrossFit wod
Weighted pull-ups 1-1-1-1-1-1-1
100 lbs
Performed as RX
Eric Heath
11/20/2013
CFSF
CrossFit wod
15 Dumbbell burpee box-overs, 50 pounds, 24" box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Muscle-ups
14m 48s
Workout Scaled
Eric Heath
11/19/2013
CFSF
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
29m 53s
Performed as RX
Eric Hester
11/18/2013
Sheepdog CrossFit
Helen
Three rounds for time:
400M Run
21 Kettlebell Swings @ 55LB
12 Pull-ups
12m 19s
Performed as RX
Eric Heath
11/14/2013
CFSF
Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
9m 41s
Performed as RX
Eric Heath
11/12/2013
CFSF
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
4m 32s
Performed as RX
Eric Hester
11/12/2013
Sheepdog CrossFit
None
8 Rounds:
Run 400m
7 Thrusters @ 135#
31m 19s
Performed as RX
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