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Athlete Date Sort Location Workout Name Description Results
Eric Hester 01/29/2013 Sheepdog CrossFit None 4 Rounds
400m Run
25 Sit Ups
25 Double Unders		 17m 17s
Performed as RX
Eric Hester 01/28/2013 Sheepdog CrossFit Sean Ten rounds for time of:
11 Chest to bar pull-ups
22 Front squats @ 75#		 36m 52s
Performed as RX
Eric Hester 01/24/2013 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Front Squat @ 135# (from the floor)
Deadlift @ 135#		 11m 46s
Performed as RX
Eric Hester 01/23/2013 Sheepdog CrossFit None 33 HR Push-Up
33 Jox Jump 24"
33 Pull-up
33 Burpee
33 Sit-up
33 Broad Jump
33 Air Aquat		 11m 54s
Performed as RX
Eric Hester 01/17/2013 Sheepdog CrossFit None 21-15-9
Power Cleans 95#
Push Press 95#
Front Squats 95#
Push Ups (HR)		 10m 54s
Performed as RX
Eric Hester 01/16/2013 Sheepdog CrossFit None 10 Min AMRAP

20 Double Unders
10 Burpees		 6 rounds 0 reps
Performed as RX
Eric Hester 01/15/2013 Sheepdog CrossFit Pullup Push Up Quinella With a continuously running clock do one pull-up and one push up the first minute, two pull-ups and two push ups the second minute, three pull-ups and three push ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 14 rounds 15 reps
Performed as RX
Eric Hester 01/14/2013 Sheepdog CrossFit The Finish 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Wall Ball shots 20 lbs
Burpees		 6m 36s
Performed as RX
Eric Hester 01/09/2013 Sheepdog CrossFit CrossFit.com 121215 Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box		 5 rounds 2 reps
Performed as RX
Eric Hester 01/08/2013 Sheepdog CrossFit None 12 Minute Amrap
5 X Pull-ups
5 X Hand Release Push-ups
5 X Sit-ups
5 X Squats		 16 rounds 0 reps
Performed as RX
Eric Hester 01/07/2013 Sheepdog CrossFit CrossFit.com 130101 Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball		 10m 45s
Performed as RX
Eric Hester 01/04/2013 Sheepdog CrossFit CrossFit.com 121221 Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows		 7m 40s
Performed as RX
Eric Hester 01/03/2013 Sheepdog CrossFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 28m 16s
Performed as RX
Eric Hester 12/28/2012 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		 9 rounds 5 reps
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 Hester 12/17/2012 Sheepdog CrossFit Jackie 800m run
45 pound Thruster, 50 reps
30 pull-ups		 7m 15s
Workout Scaled
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
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