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Athlete Date Sort Location Workout Name Description Results
Eric Heath 05/09/2013 CFSF Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 23m 30s
Performed as RX
Eric Hester 05/01/2013 Sheepdog CrossFit K2 5 rounds
Squats 4-8-16-32-64x
Push-ups 4-8-16-32-64x
Sprint 40 yards
 10m 21s
Performed as RX
Eric Hester 04/27/2013 Sheepdog CrossFit None For Time:

Run 400M

1,2,3,4,5.....15 of
WallBall @20#
SDHP @ 95#
Box Jump

Run 400M

(Note: Run is before and after all 15 rounds)		 34m 48s
Performed as RX
Eric Hester 04/23/2013 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		 19m 20s
Performed as RX
Eric Hester 04/22/2013 Sheepdog CrossFit CrossFit.com 130422 Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20 pound ball		 21m 19s
Performed as RX
Eric Hester 04/16/2013 Sheepdog CrossFit CrossFit.com 130408 Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.


 16m 24s
Performed as RX
Eric Hester 04/15/2013 Sheepdog CrossFit CrossFit.com 130414 Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups		 16m 23s
Performed as RX
Eric Hester 04/12/2013 Sheepdog CrossFit None 5 rounds
5 Burpees
10 boxjump 24"
15 wall Ball 20#		 8m 02s
Performed as RX
Eric Hester 04/11/2013 Sheepdog CrossFit CrossFit.com 130411 For time:
95 pound Thruster, 45 reps
45 Pull-ups		 6m 32s
Performed as RX
Eric Hester 04/10/2013 Sheepdog CrossFit CrossFit.com 130331 Five rounds for time of:
205 pound Power clean, 3 reps
10 Burpee pull-ups		 14m 10s
Performed as RX
Eric Hester 04/08/2013 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.		 61 reps
Performed as RX
Eric Hester 03/25/2013 Sheepdog CrossFit Polish Crippler 100 Burpees

Every minute on the minute do 10 Double Unders		 15m 50s
Performed as RX
Eric Hester 03/24/2013 Sheepdog CrossFit Track-N-Back Bicycle from house to Track, run 1 mile and bicycle back.

Distance to Track and back: 5.25 miles		 29m 03s
Performed as RX
Eric Hester 03/21/2013 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 213 reps
Performed as RX
Eric Hester 03/21/2013 Sheepdog CrossFit CrossFit.com 130310 Complete as many rounds as possible in 10 minutes of:
185 pound Deadlift, 5 reps
Sprint 100 yards		 11 rounds 5 reps
Performed as RX
Eric Hester 03/19/2013 Sheepdog CrossFit CrossFit.com 130319 Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
 7 rounds 5 reps
Performed as RX
Eric Hester 03/18/2013 Sheepdog CrossFit CrossFit.com 130318 Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps
 135-140-145-150-155-165-175-185-195-205 lbs
Performed as RX
Eric Hester 03/15/2013 Sheepdog CrossFit None Three rounds for time of:

800m Run
25 Pull-Ups
10 Burpees		 18m 26s
Performed as RX
Eric Hester 03/14/2013 Sheepdog CrossFit CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 6 rounds 12 reps
Performed as RX
Eric Hester 03/13/2013 Sheepdog CrossFit None 20 Minute Amrap

5 X Burpee Pull-ups
10 X Ring Dips
15 X Sit-ups		 7 rounds 17 reps
Performed as RX
Eric Hester 03/11/2013 Sheepdog CrossFit CrossFit.com 130311 Overhead Squat 3-3-3-3-3 reps 105-115-125-135-145 lbs
Performed as RX
Eric Heath 03/08/2013 Home Adrian Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box		 24m 20s
Performed as RX
Eric Hester 03/07/2013 Sheepdog CrossFit CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 116 reps
Performed as RX
Eric Hester 03/06/2013 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press (195#)
Pull-ups

 161 reps
Performed as RX
Eric Hester 03/04/2013 Sheepdog CrossFit CrossFit.com 130302 Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats		 17m 33s
Performed as RX
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