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Athlete Date Sort Location Workout Name Description Results
Eric Hester 08/07/2012 Sheepdog CrossFit None 10 Rounds:

10 X Forward Walking Lunges, each leg counts as 1
10 X Backwards Walking Lunges
10 X Burpees
10 X Toes to Bar		 33m 52s
Performed as RX
Eric Hester 08/03/2012 Sheepdog CrossFit Rock The Bells, Again! Use 2 KB for all weighted movements 35 lb KB's
12 X KB Swings
12 X Snatch
12 X Clean n Jerk
12 X Bent over Rows
12 X Burpees
12 X SDHP
12 X Mountain Climbers
12 X Sotts Press
12 X Suit Case Swings
12 X Push-ups on the KB Handles		 9m 55s
Performed as RX
Eric Hester 08/02/2012 Sheepdog CrossFit None 1 Round for Time

Run 1200 Meters
100 X Hand Release Pushups
150 X Situps
200 X Air Squats
Run 1200 Meters		 39m 53s
Performed as RX
Eric Hester 08/01/2012 Sheepdog CrossFit Deadlift/Push Press 21,15,9

225 lb Deadlift
70 lb, 2 x 35 lb KB Push Press		 9m 21s
Performed as RX
Eric Hester 07/30/2012 Sheepdog CrossFit Farm Animals Max Rounds in 15 Minutes
50m Farmers Walk (2 x 55 lb KB)
25m Bear Crawl
25m Crab Walk		 8 rounds 25 reps
Performed as RX
Eric Hester 07/25/2012 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

 17m 10s
Performed as RX
Eric Hester 07/24/2012 Sheepdog CrossFit Ship 9 rounds for time of:

7 - 135 pound Squat clean
8 - Burpee box jumps, 32" box		 35m 30s
Performed as RX
Eric Hester 07/23/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Clean Ladder Complete the following every 30 seconds for as long as possible:

Clean, 1 rep

(Begin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.)		 135, 155, 175, 195, 210, 215 lbs
Performed as RX
Eric Hester 07/21/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups		 10m 00s
Performed as RX
Eric Hester 07/18/2012 Sheepdog CrossFit Masters 2012 Row Clean Burpee 1 Round for time:
800M Run
30 Cleans @ 135 lbs.
50 Burpees		 11m 13s
Performed as RX
Eric Hester 07/17/2012 Sheepdog CrossFit Anderson 20 minute amrap 20 Minute Amrap:

5 x Burpees
10 X HR Push-ups
15 X Sit-ups
20 X Air Squats


 10 rounds 21 reps
Performed as RX
Eric Hester 07/11/2012 Sheepdog CrossFit Mile Run 1 Mile Run After Above Workout 8m 06s
Performed as RX
Eric Hester 07/11/2012 Sheepdog CrossFit Bureau Strength Day 4 X 5 reps of Squat Clean Thrusters @ 95 lb
1 X 5 rep of Squat Clean Thrusters @ 115lb
2 X 10 reps of Snatches @ 95 lb.
1 X 10 rep of Snatches @ 115 lb
4 X 5 reps of SDHP @ 95 lb
4 X 5 reps of SDHP @ 95 lb
1 X 5 rep of SDHP @ 115 lb
50 HR Push-ups
50 Elevated Bench Dips
75 Sit-ups
 95, 115, 95, 115, 95, 115 lbs
Performed as RX
Eric Hester 07/10/2012 Sheepdog CrossFit None 3 Rounds For Time Of:

200 Meter Run
5 Power Clean @ 135lb
10 KB Swing @ 55lb
15 Wall Ball @ 20lb		 7m 23s
Performed as RX
Eric Hester 07/09/2012 Sheepdog CrossFit Tumilson 8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells		 18m 26s
Performed as RX
Eric Hester 07/06/2012 Sheepdog CrossFit Lucky 7's 7 rounds
Push Press x 7 Reps @ 75 Pounds
HR Push Ups x 7 Reps
Kettlebell Swing x 7 Reps @ 55 Pounds
Clean (hang power) x 7 Reps @ 75 Pounds
Burpee x 7 Reps
Air Squats x 7 Reps
Sit Ups x 7 Reps
 16m 43s
Performed as RX
Eric Hester 07/05/2012 Sheepdog CrossFit Bench Pyramid Bench Press

8-6-4-3-2-1-4 Bench Press

 Score: 170-180-190-200-220-230-200 lbs
Performed as RX lbs
Performed as RX
Eric Hester 07/05/2012 Sheepdog CrossFit 1.5 Mile Run 1.5 Mile Run after Previous Workout 10m 52s
Performed as RX
Eric Hester 07/03/2012 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.		 10m 08s
Performed as RX
Eric Hester 07/02/2012 Sheepdog CrossFit None 5 Rounds For Time of:

10 Pull Ups
20 Sit-Ups
10 Knees to Elbow
20 Squats		 20m 23s
Performed as RX
Eric Hester 06/29/2012 Sheepdog CrossFit Freddy K. Chasing Cindy 3 Rounds "Plus 2 rounds"
21,15,9
KB Swings 55lb.
Burpees
400 Meters
Then 2 rounds of:
5 x Pull-ups
10 x Hand Release Push-ups
15 x Air Squats		 13m 08s
Performed as RX
Eric Hester 06/28/2012 Sheepdog CrossFit SQT 3 rounds:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 5m 33s
Performed as RX
Eric Hester 06/27/2012 Sheepdog CrossFit None 1600 Meter Run
150 Double Unders
50 Burpees
800 Meter Run
100 Double Unders
35 Burpees
400 Meter Run
50 Double Unders
20 Burpees		 58m 40s
Performed as RX
Eric Hester 06/12/2012 CrossFit.com crossfit.com 120608 "Hope"
3 Rounds
1 Minute of each exercise followed by 1 minute rest between rounds
Burpees
Power Snatch 75 lb.
Box Jumps 24"
Thruster 75 lb
Chest to Bar Pull-ups
 200 reps
Performed as RX
Eric Hester 06/11/2012 CrossFit.com Bar Walk 3 Rounds 95 Lb Load through out
5 X Push Press
walk to 20 inch Box
5 X Front Squats
Step up and over the Box
5 X SDHP on opposite side of Box
Walk to wall
5 X Hang Cleans
Turn and walk back to starting position stepping up and over 20 inch box.
Start over! 		3m 14s
Performed as RX
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