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Athlete Date Sort Location Workout Name Description Results
Eric Hester 01/08/2014 Sheepdog CrossFit None 15 Minute AMRAP

20 HR push-ups
50 Air squats		 5 rounds 68 reps
Performed as RX
Eric Hester 12/30/2013 Sheepdog CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 8 rounds 11 reps
Performed as RX
Eric Hester 12/17/2013 Sheepdog CrossFit None 5 Rounds

5 Ground to Overhead @ 185#
10 Burpees		 15m 11s
Performed as RX
Eric Hester 12/17/2013 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups (HR)
15 Squats		 17 rounds 24 reps
Performed as RX
Eric Hester 12/12/2013 Sheepdog CrossFit Outlaw 131206 Strength

4X2/4 FS/BS @ 94% of 131203

Conditioning

3 RFT of:
12 strict pull-ups
6 Deficit HSPU 6/4"
3 Snatches 185/120#		 17m 41s
Workout Scaled
Eric Hester 12/11/2013 Sheepdog CrossFit Outlaw 131204 Conditioning

4 rounds for distance and reps:

1:00 ME Handstand Walk (for distance, not UB)
2:00 ME KB Snatch + KB OHS 24/16kg (alternate hands every 5 reps)
1:00 ME TTB
1:00 Rest		 145 reps
Performed as RX
Eric Hester 12/10/2013 Sheepdog CrossFit Outlaw 131203 For time:

12 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20"
9 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20"
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20"

Burpee Lateral Box Jumps: Burpee beside box, jump laterally to the other side (touching on top), Burpee on the other side. Each Burpee counts one rep.		 18m 50s
Performed as RX
Eric Hester 12/03/2013 Sheepdog CrossFit Badger Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters		 45m 26s
Performed as RX
Eric Hester 11/27/2013 Sheepdog CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 13m 00s
Workout Scaled
Eric Hester 11/26/2013 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 217 reps
Performed as RX
Eric Hester 11/18/2013 Sheepdog CrossFit Helen Three rounds for time:

400M Run
21 Kettlebell Swings @ 55LB
12 Pull-ups		 12m 19s
Performed as RX
Eric Hester 11/12/2013 Sheepdog CrossFit None 8 Rounds:
Run 400m
7 Thrusters @ 135#		 31m 19s
Performed as RX
Eric Hester 10/23/2013 Sheepdog CrossFit Walsh Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead		 38m 13s
Workout Scaled
Eric Hester 10/21/2013 Sheepdog CrossFit 30,20,10 30,20,10
95 lb Thrusters
Burpees
20lb Wall Balls		 15m 53s
Performed as RX
Eric Hester 10/17/2013 Sheepdog CrossFit None 100 Double-Unders
30 Pull-Ups
30 Kettle Bell Swings @ 50#
20 Pull-Ups
20 Kettle Bell Swings @ 50#
10 Pull-Ups
10 Kettle Bell Swings @ 50#
100 Double-Unders		 19m 25s
Performed as RX
Eric Hester 10/15/2013 Sheepdog CrossFit CrossFit.com 131015 For time:
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters		 9m 36s
Performed as RX
Eric Hester 10/08/2013 Sheepdog CrossFit CrossFit.com 130929 For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows		 37m 55s
Performed as RX
Eric Hester 10/08/2013 Sheepdog CrossFit Holleyman 30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep		 36m 09s
Workout Scaled
Eric Hester 10/02/2013 Sheepdog CrossFit Coach Walter 3 rounds of:

Run x 400 Meters
Walking Lunge x 40 Reps
Sit-up (floor) x 30 Reps
Push-up (HR) x 20 Reps
Burpee (honest) x 10 Reps

 16m 26s
Performed as RX
Eric Hester 09/26/2013 Sheepdog CrossFit CrossFit.com 130416 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 18m 58s
Performed as RX
Eric Hester 09/25/2013 Sheepdog CrossFit Farm Animals Max Rounds in 15 Minutes
50m Farmers Walk (2 x 55 lb KB)
25m Bear Crawl
25m Crab Walk		 9 rounds 12 reps
Performed as RX
Eric Hester 09/24/2013 Sheepdog CrossFit None 1 Round For Time of:

15 Thrusters @ 135LB
200 Meter Run
20 Thrusters @ 95LB
400 Meter Run
30 Thrusters @ 65LB
800 Meter Run		 13m 51s
Performed as RX
Eric Hester 09/23/2013 Sheepdog CrossFit None 5 Rounds of:

5 Wall Balls @ 20#
10 Box Jumps @ 24"
15 HR Push-Ups
20 Air Squats
25 Sit-Ups		 11m 17s
Performed as RX
Eric Hester 09/19/2013 Sheepdog CrossFit None Run x 400 Meters
Thruster x 21 Reps @ 50 Pounds
Kettlebell Swing x 21 Reps @ 40 Pounds
Run x 400 Meters
Thruster x 15 Reps @ 50 Pounds
Kettlebell Swing x 15 Reps @ 40 Pounds
Run x 400 Meters
Thruster x 9 Reps @ 50 Pounds
Kettlebell Swing x 9 Reps @ 40 Pounds		 10m 47s
Performed as RX
Eric Hester 09/18/2013 Sheepdog CrossFit Mel 5 rounds of:

Run x 100 Meters
Burpee (honest) x 10 Reps
Push-up (honest) x 10 Reps
Wall Ball 10 Feet x 10 Reps @ 20 Pounds
Sit-up (floor) x 10 Reps
Overhead Squat x 10 Reps

 14m 20s
Performed as RX
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