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Athlete Date Sort Location Workout Name Description Results
Eric Hutchinson 12/28/2012 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 43s
Performed as RX
Eric Hester 12/27/2012 Sheepdog CrossFit None 3 rounds

9 power cleans @ 135 lbs
12 front squats @ 135 lbs
15 box jumps @ 24 inches		 8m 13s
Performed as RX
Eric Hester 12/26/2012 Sheepdog CrossFit None 2 Rounds for Time
35 Squats
35 Knees to Elbow
35 Push Ups
35 Sit Ups
35 Pull Ups
35 Burpees
35 Double Unders		 35m 35s
Performed as RX
Eric Hutchinson 12/24/2012 Sheepdog CrossFit 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.		 29m 09s
Performed as RX
Eric Heath 12/21/2012 CFSF The 12 Days of Christmas Bar- 95/65 KB- 53/35

1 Handstand push-up
2 Pistols
3 Ring dips
4 Pull-ups
5 Push-ups
6 Box jumps, 24"/20"
7 Wall ball shots, 20/16
8 Kettlebell swings
9 Deadlifts
10 Front squat
11 Push press
12 Hang power clean

1st set- 1
2nd set- 2, 1
3rd set- 3, 2, 1
4th set- 4, 3, 2, 1
5th set- 5, 4, 3, 2, 1 .... until
12th set- 12, 11, 10, 9, 8, 7, 6...		 26m 05s
Performed as RX
Eric Hutchinson 12/20/2012 Sheepdog CrossFit CrossFit.com 121220 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood		 9 rounds 11 reps
Performed as RX
Eric Heath 12/18/2012 CFSF Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 20m 27s
Performed as RX
Eric Hester 12/17/2012 Sheepdog CrossFit Jackie 800m run
45 pound Thruster, 50 reps
30 pull-ups		 7m 15s
Workout Scaled
Eric Hutchinson 12/17/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 14s
Performed as RX
Eric Heath 12/17/2012 CFSF Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 5m 50s
Performed as RX
Eric Hester 12/12/2012 Sheepdog CrossFit Elizabeth 21-15-9 reps of:

Clean 135 pounds
Ring dips		 9m 28s
Performed as RX
Eric Hester 12/11/2012 Sheepdog CrossFit None 1 Round
25 X Pull-ups
50 X Deadlift 135 lb
50 X Push-ups HR
50 X Box Jumps 24"
50 X Barbell Curls 45 lb
50 X Thrusters 45 lb
25 X Pull-ups
50 X Sit-ups		 21m 53s
Performed as RX
Eric Hester 12/10/2012 Sheepdog CrossFit CrossFit.com 121205 Clean 3-3-3-3-3-3-3 reps 175 - 180 - 185 - 190 - 195 - 200 - 205 lbs
Performed as RX
Eric Hester 12/09/2012 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		 25m 47s
Performed as RX
Eric Hester 12/07/2012 Sheepdog CrossFit None 10 Rounds for Time of:

10 Sit-Ups
10 Push-Ups
10 Air Squats
 9m 03s
Performed as RX
Eric Hester 12/06/2012 Sheepdog CrossFit CrossFit.com 101023 Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups		 6m 13s
Performed as RX
Eric Hester 12/05/2012 Sheepdog CrossFit None 10 Minute AMRAP:

10 Box Jumps @ 24"
7 Pull-Ups
5 Wall-Balls @ 20#		 8 rounds 9 reps
Performed as RX
Eric Hester 12/04/2012 Sheepdog CrossFit CrossFit.com 121201 For time:
20 Wall-Ball shots @ 20#
20 Sit-ups
20 Box jump @ 24"
20 Push-ups
20 Cleans @ 135#
20 Double-Unders
20 Thrusters @ 75#
20 Pull-ups
20 Overhead Squats @ 95#
20 Kettlebell swings 55#
20 Push Press @ 95#
20 Dips
20 Sumo Deadlift High Pull @ 95#
20 Burpees
20 Back Squat @ 135#
20 GHD Sit-Ups (Toes to Bar)
20 Walking lunge steps
20 Deadlifts @ 135#
20 Knees to Elbows
20 Front Squats @ 135#
 51m 16s
Performed as RX
Eric Hester 12/03/2012 Sheepdog CrossFit None 3 Rounds for Time:

Run 400 meters
8 Clean and Jerks @ 185#		 15m 44s
Workout Scaled
Eric Hester 11/29/2012 Sheepdog CrossFit None Run 2 Miles 17m 57s
Performed as RX
Eric Hester 11/28/2012 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 15m 46s
Performed as RX
Eric Hester 11/27/2012 Sheepdog CrossFit CrossFit.com 121119 20 Min AMRAP:

Run 400 meters
Then 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats		 3 rounds 46 reps
Performed as RX
Eric Hester 11/26/2012 Sheepdog CrossFit The Grind 3 Rounds

400 Meter Run
10 Burpees
15 SSH
20 Sqauts
25 Sit-Ups
30 Push-Ups (Cooper Style)
 18m 49s
Performed as RX
Eric Hester 11/26/2012 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 13 rounds 0 reps
Performed as RX
Eric Hester 11/14/2012 Sheepdog CrossFit None 5 Rounds For Time of:

3 Squat Cleans @ 95#
20 Burpees		 8m 46s
Performed as RX
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