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Athlete Date Sort Location Workout Name Description Results
Eric Hester 09/30/2014 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 5 reps
Performed as RX
Eric Hester 09/29/2014 Sheepdog CrossFit None 12 min AMRAP

5 Box Jumps @ 30"
10 Knees To Elbow
15 Push-Ups (HR)		 6 rounds 6 reps
Performed as RX
Eric Hester 09/25/2014 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 15 reps
Performed as RX
Eric Hester 09/17/2014 Sheepdog CrossFit Outlaw 140910 Conditioning

2 rounds for rounds and time of:

5:00 AMRAP of-

"Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

Run 800m

*EDIT: Ok, here it is as simply as I can write it - do 5:00 of Cindy, then run 800m, then do 5:00 of Cindy, then run another 800m. Your score is total rounds of Cindy and total working time (IE - the 10:00 of Cindy plus the runs). It is one continuous piece.		 20m 06s
Performed as RX
Eric Hester 09/09/2014 Sheepdog CrossFit Crossfit.com 140823 In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups		 233 reps
Workout Scaled
Eric Hester 09/02/2014 Sheepdog CrossFit None For Time:

21 KB @ 55#
400M Run
21 Pull-Ups
15 KB @ 55#
200M Run
15 Pull-Ups
9 KB @ 55#
100M Run
9 Pull-Ups
800M Run
5 Burpees		 13m 25s
Performed as RX
Eric Hester 08/26/2014 Sheepdog CrossFit ASO Team Chipper ASO Team Chipper

100 Jump Rope Singles or 33 Doubles
Push-up (honest) x 50 Reps
Box Jump (honest) 24 Inches x 35 Reps
Burpee (honest) x 20 Reps
Run x 400 Meters
Wall Ball 10 Feet x 20 Reps @ 16 Pounds
Sit-up (abmat) x 35 Reps
Overhead Squat x 50 Reps
100 Jump Rope Singles or 33 Doubles		 15m 22s
Performed as RX
Eric Hester 08/25/2014 Sheepdog CrossFit None Strength: Hanging Squat Snatch 5x3 75-95-105-115-125 lbs
Performed as RX
Eric Hester 08/21/2014 Sheepdog CrossFit None Kettlebell Swing x 10 Reps @ 55 Pounds
Burpee (honest) x 1 Reps
Kettlebell Swing x 9 Reps @ 55 Pounds
Burpee (honest) x 2 Reps
Kettlebell Swing x 8 Reps @ 55 Pounds
Burpee (honest) x 3 Reps
Kettlebell Swing x 7 Reps @ 55 Pounds
Burpee (honest) x 4 Reps
Kettlebell Swing x 6 Reps @ 55 Pounds
Burpee (honest) x 5 Reps
Kettlebell Swing x 5 Reps @ 55 Pounds
Burpee (honest) x 6 Reps
Kettlebell Swing x 4 Reps @ 55 Pounds
Burpee (honest) x 7 Reps
Kettlebell Swing x 3 Reps @ 55 Pounds
Burpee (honest) x 8 Reps
Kettlebell Swing x 2 Reps @ 55 Pounds
Burpee (honest) x 9 Reps
Kettlebell Swing x 1 Reps @ 55 Pounds
Burpee (honest) x 10 Reps		 6m 05s
Performed as RX
Eric Hester 08/20/2014 Sheepdog CrossFit CrossFit.com 140811 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 27m 12s
Performed as RX
Eric Hester 08/19/2014 Sheepdog CrossFit Elizabeth 21-15-9 reps of:

Clean 135 pounds
Ring dips		 7m 38s
Performed as RX
Eric Hester 08/18/2014 Sheepdog CrossFit None 400M Run

21 Burpees
15 Hanging Snatch @ 95#
9 Overhead Squat @ 95#

800M Run

9 Overhead Squat @ 95#
15 Hanging Snatch @ 95#
21 Burpees

400M Run		 20m 10s
Performed as RX
Eric Hester 08/07/2014 Sheepdog CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 11m 24s
Performed as RX
Eric Hester 08/06/2014 Sheepdog CrossFit Outlaw 140806 Conditioning

For time:

10 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
8 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
6 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
4 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
2 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
 8m 22s
Performed as RX
Eric Hester 08/05/2014 Sheepdog CrossFit CrossFit.com 140805 10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds. Post number of burpees completed each round to comments.		 108 reps
Workout Scaled
Eric Hester 08/04/2014 Sheepdog CrossFit CrossFit.com 130311 Overhead Squat 3-3-3-3-3-3-3 reps 75-95-115-125-135-145-155 lbs
Performed as RX
Eric Hester 08/01/2014 Sheepdog CrossFit None 4 rounds of:
Run 400 meters
Rest 60 seconds		 9m 55s
Performed as RX
Eric Hester 07/31/2014 Sheepdog CrossFit None 4 Rounds

15 Push Jerks @ 95#
15 Pull Ups
400m Run		 16m 35s
Performed as RX
Eric Hester 07/30/2014 Sheepdog CrossFit None 3 Rounds
10 Ring Push Ups
20 Sit Ups
30 SDHP 55#
40 Squats		 15m 34s
Performed as RX
Eric Hester 07/29/2014 Sheepdog CrossFit None 3 rounds

9 Snatch @ 95#
15 Wall Ball @ 20#		 4m 39s
Performed as RX
Eric Hester 07/29/2014 Sheepdog CrossFit None 4 Rounds

400m run
1 min rest		 11m 31s
Performed as RX
Eric Hester 07/28/2014 Sheepdog CrossFit CrossFit.com 140716 Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders		 6 rounds 3 reps
Performed as RX
Eric Hester 07/22/2014 Sheepdog CrossFit CrossFit.com 140722 5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball		 11m 13s
Performed as RX
Eric Hester 07/21/2014 Sheepdog CrossFit Balboa 4 Rounds

100 Jumpropes (SU)
Run 400m
10 Burpees (PVC)		 16m 50s
Performed as RX
Eric Hester 07/16/2014 Sheepdog CrossFit Helen Three rounds for time:

400M Run
21 Kettlebell Swings @ 55LB
12 Pull-ups		 10m 57s
Performed as RX
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