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Athlete Date Sort Location Workout Name Description Results
Eric Heath 08/06/2013 CFSF CrossFit 130806 30 Snatches 3m 33s
Performed as RX
Eric Heath 08/05/2013 CFSF Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 35m 58s
Performed as RX
Eric Heath 08/01/2013 CFSF 130801 Run 5K 25m 54s
Performed as RX
Eric Hester 07/29/2013 Sheepdog CrossFit CrossFit.com 130723 For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
 12m 55s
Workout Scaled
Eric Hester 07/23/2013 Sheepdog CrossFit None 5 Rounds:

18 Knees To Elbow
12 Burpees
8 Clean & Jerk @ 135#		 24m 45s
Performed as RX
Eric Hester 07/02/2013 Sheepdog CrossFit None 21-15-9
Power Cleans 95#
Push Press 95#
Front Squats 95#
Push Ups (HR)		 11m 31s
Performed as RX
Eric Hester 07/01/2013 Sheepdog CrossFit None 10 Minute Clock
1 X Power Snatch
1X Hang Snatch
1 X Overhead Squat

Use same weight throughout. Perform 1 rep each every minute on the minute for 10 reps each. Pick the weight		 135 lbs
Performed as RX
Eric Hester 06/27/2013 Sheepdog CrossFit CrossFit.com 130627 Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders
 6 rounds 10 reps
Performed as RX
Eric Hester 06/25/2013 Sheepdog CrossFit CrossFit.com 130623 Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps 75-85-95-95-95-105-110-115-120-125 lbs
Performed as RX
Eric Hester 06/24/2013 Sheepdog CrossFit None 3 Rounds:
800m Run
20 Pullups
30 Box Jumps 20"		 19m 57s
Performed as RX
Eric Hester 06/21/2013 Sheepdog CrossFit None 6 rounds of:

Clean (squat) x 5 Reps @ 105 Pounds
Burpee (honest) x 5 Reps
Box Jump (honest) 30 Inches x 5 Reps
Pull-up (kipping) x 5 Reps

 8m 59s
Performed as RX
Eric Hester 06/20/2013 Sheepdog CrossFit None 5 Minute AMRAP
60 Sit-ups followed by:
20# Wall Ball Shots for reps in remaining time.



1700 lbs
Performed as RX
Eric Hester 06/19/2013 Sheepdog CrossFit CrossFit.com 130619 Hang power clean 3-3-3-3-3-3-3 reps 95 - 115 - 125 - 145 - 165 - 185 - 205 lbs
Performed as RX
Eric Hester 06/18/2013 Sheepdog CrossFit CrossFit.com 130611 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups		 6m 32s
Workout Scaled
Eric Hester 06/15/2013 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups		 4m 54s
Performed as RX
Eric Hester 06/13/2013 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 16m 39s
Performed as RX
Eric Heath 06/13/2013 CFSF Gallant For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups		 37m 45s
Performed as RX
Eric Hester 06/10/2013 Sheepdog CrossFit Wood 5 Rounds for time of:

Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute		 29m 37s
Performed as RX
Eric Heath 06/06/2013 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 11m 38s
Performed as RX
Eric Hester 06/05/2013 Sheepdog CrossFit GI Jane 100 X Burpee Pull-ups 12m 10s
Performed as RX
Eric Hester 05/23/2013 Sheepdog CrossFit None 4 Rounds For Time of:

400M Run
10 Toes to Bar
10 Ring Body Row's
10 Kettlebell Swings @ 50#
10 One hand Snatch's @ 35# (5 each side)		 20m 32s
Performed as RX
Eric Hester 05/22/2013 Sheepdog CrossFit Omar For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees		 13m 53s
Performed as RX
Eric Hester 05/14/2013 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 19m 27s
Performed as RX
Eric Hester 05/13/2013 Sheepdog CrossFit CrossFit.com 130505 Front Squat 10-10-10-10-10 reps 95-105-115-135-155 lbs
Performed as RX
Eric Hester 05/09/2013 Sheepdog CrossFit Erin Five rounds for time of:
15 X Squat Cleans at 80 lbs.
21 X Pull-ups		 17m 52s
Performed as RX
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