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Athlete Date Sort Location Workout Name Description Results
Eric Hester 11/13/2012 Sheepdog CrossFit None Seven rounds for time of:

75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball		 26m 40s
Performed as RX
Eric Hester 10/27/2012 Sheepdog CrossFit None 15 Minute AMRAP

7 - Burpee Pull-Ups
7 - Front Squats @ 155#		 6 rounds 7 reps
Performed as RX
Eric Hester 10/26/2012 Sheepdog CrossFit None 7 Rounds

12 Push Press @ 115#
40M Shuttle Run
8 Squat Snatches @ 115#		 22m 41s
Workout Scaled
Eric Hester 10/25/2012 Sheepdog CrossFit Slevien 7 ROUNDS "Slevien"

7 X Clean n Jerk @ 115 lbs.
7 X Pull-ups
7 X Push-ups Hand Release		 10m 57s
Performed as RX
Eric Hester 10/23/2012 Sheepdog CrossFit None 3 ROUNDS

400 Meter Run
40 Jump Rope Singles
30 Sit-ups
20 Air Squats
10 Box Jumps @ 24"		 13m 06s
Performed as RX
Eric Hester 10/22/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups		 5m 29s
Performed as RX
Eric Hester 10/17/2012 Sheepdog CrossFit CrossFit.com 121017 2.5 Miles
Run 1600 Meters, Rest 3 Minutes
Run 1200 Meters, Rest 2 Minutes
Run 800 Meters, Rest 1 Minute
Run 400 Meters! 		25m 45s
Performed as RX
Eric Hester 10/15/2012 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups (HR)
15 Squats		 16 rounds 17 reps
Performed as RX
Eric Hester 10/11/2012 Sheepdog CrossFit None 3 Rounds

10 X Wall Balls @ 20LB
10 X Kettle Bell Swings 55LB
10 X Box Jumps 30'		 3m 51s
Performed as RX
Eric Hester 10/10/2012 Sheepdog CrossFit Adrian Seven rounds for time of:

3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box		 20m 34s
Performed as RX
Eric Hester 10/09/2012 Sheepdog CrossFit CrossFit.com 121005 Three rounds for time of:

135 pound Squat clean, 10 reps
20 Box jump, 24" box		 11m 00s
Performed as RX
Eric Hester 10/08/2012 Sheepdog CrossFit None For time:

100' Walking Lunge
50 Push-Ups
50 Double-Unders
25 Knees-2-Elbow
5 Rope climb, 15'
50 Box Jumps @ 24"
25 Overhead Squats @ 65#
25 L-Pull Ups
50 Sit-Ups


100' Walking Lunge
50 Push-Ups
50 Double-Unders
25 Knees-2-Elbow
25 Push Press @ 65#
50 Box Jumps @ 24"
25 Overhead Squats @ 65#
25 L-Pull Ups
50 Sit-Ups		 24m 57s
Workout Scaled
Eric Hester 10/04/2012 Sheepdog CrossFit 2400 Meter Run Run 1.5 Miles 11m 24s
Performed as RX
Eric Hester 10/03/2012 Sheepdog CrossFit CrossFit.com 120821 For time:

135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters		 14m 37s
Workout Scaled
Eric Hester 10/01/2012 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.		 15 rounds 0 reps
Performed as RX
Eric Hester 09/27/2012 Sheepdog CrossFit Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 188 reps
Performed as RX
Eric Hester 09/26/2012 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.		 27m 57s
Performed as RX
Eric Hester 09/19/2012 Sheepdog CrossFit CrossFit.com 120915 Five rounds for time of:

15 Walking lunge steps @ 95#
30 Double-Unders		 13m 12s
Performed as RX
Eric Hester 09/18/2012 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 24m 38s
Performed as RX
Eric Hester 09/17/2012 Sheepdog CrossFit CrossFit.com 120916 For time:

30 Clean and Jerk @ 180#		 7m 51s
Workout Scaled
Eric Hester 09/14/2012 Sheepdog CrossFit AB Monster 4 Rounds For Time of:
(100-75-50-25)

Sit-Ups
Flutter kicks - 4 count
Leg Levers		 33m 36s
Performed as RX
Eric Hester 09/13/2012 Sheepdog CrossFit None 10 Rounds For Time of:

5 - Squat Cleans @ 135LB
5 - Burpees
5 - Box Jumps @ 30"
5 - Pull Ups		 23m 49s
Performed as RX
Eric Hester 09/12/2012 Sheepdog CrossFit None 3 Rounds For Time of:

20 Box Jumps @ 24"
20 Jump Ropes
20 Wall Balls @ 20LB
20 Sit-Ups
20 Burpees		 12m 35s
Performed as RX
Eric Hester 09/11/2012 Sheepdog CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
115 pound Thruster, 7 reps
7 Knees to elbows
225 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 41m 49s
Performed as RX
Eric Hester 09/10/2012 Sheepdog CrossFit CrossFit.com 120908 8 rounds for max reps of:

115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

Post total hang cleans and total push presses to comments.		 88 reps
Performed as RX
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