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Athlete Date Sort Location Workout Name Description Results
Eric Hester 08/23/2011 Sheepdog CrossFit Backsquat 3-3-3-3-3 Back Squat 3-3-3-3-3

Score: 135-145-155-165-175 lbs
Performed as RX
Eric Hester 08/22/2011 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 51s
Performed as RX
Eric Hester 08/18/2011 Sheepdog CrossFit None 4 rounds of:

25 Push-ups (HR)
25 Sit-up (floor)		 10m 08s
Performed as RX
Eric Hester 08/17/2011 Sheepdog CrossFit None 4 rounds of:

15 Burpees
30M Lunge @ 35#
25 Sit-up (floor) 		17m 21s
Performed as RX
Eric Hester 08/16/2011 Sheepdog CrossFit Fran 21-15-9 rep rounds of:

Thruster 95 Pounds
Pull-up (assisted)

 15m 29s
Performed as RX
Eric Hester 08/15/2011 Sheepdog CrossFit ASO Team Chipper Jump Rope (single under) x 100 Reps
Push-up (honest) x 50 Reps
Box Jump (honest) 20 Inches x 35 Reps
Burpee (honest) x 20 Reps
Run x 400 Meters
Wall Ball 10 Feet x 20 Reps @ 20 Pounds
Sit-up (abmat) x 35 Reps
Overhead Squat x 50 Reps
Jump Rope (single under) x 100 Reps

 17m 29s
Performed as RX
Eric Hester 08/13/2011 Sheepdog CrossFit None 4 rounds of:

Run x 400 Meters
Push-up (honest) x 25 Reps
Sit-up (floor) x 25 Reps		 17m 01s
Performed as RX
Eric Hester 08/10/2011 Sheepdog CrossFit None 3 rounds of:

Burpee (scaled) x 10 Reps
Good Morning x 15 Reps
Air Squat (honest) x 20 Reps
Sit-up (floor) x 25 Reps
Push-up (honest) x 30 Reps
Run x 400 Meters		 17m 53s
Performed as RX
Eric Hester 08/09/2011 Sheepdog CrossFit Almost Barbara 5 rounds of:

Push-up (honest) x 20 Reps
Sit-up (floor) x 20 Reps
Air Squat (honest) x 20 Reps

Then 800M Run		 22m 44s
Performed as RX
Eric Hester 08/08/2011 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep rounds of:

Wall Ball 20 Pounds
Sit-up (floor)
Box Jump (honest)
Overhead Squat
Kettlebell Swing 40 Pounds		 13m 47s
Performed as RX
Eric Hester 08/04/2011 Sheepdog CrossFit None 7 rounds of:

Push Press x 15 Reps @ 65 Pounds
Sumo Deadlift High Pull x 15 Reps @ 50 Pounds
Pull-up (kipping) x 5 Reps		 20m 23s
Performed as RX
Eric Hester 08/03/2011 Sheepdog CrossFit None 3 rounds of:

30sec of Thruster @ 50 Pounds for Reps
30sec of Rest for Reps
30sec of Sumo Deadlift High Pull @ 35# for Reps
30sec of Rest for Reps
30sec of Burpee (honest) for Reps
30sec of Rest 		114 reps
Performed as RX
Eric Hester 08/02/2011 Sheepdog CrossFit None Kettlebell Swing x 10 Reps @ 35 Pounds
Burpee (honest) x 1 Reps @ 35 Pounds
Kettlebell Swing x 9 Reps @ 35 Pounds
Burpee (honest) x 2 Reps @ 35 Pounds
Kettlebell Swing x 8 Reps @ 35 Pounds
Burpee (honest) x 3 Reps @ 35 Pounds
Kettlebell Swing x 7 Reps @ 35 Pounds
Burpee (honest) x 4 Reps @ 35 Pounds
Kettlebell Swing x 6 Reps @ 35 Pounds
Burpee (honest) x 5 Reps @ 35 Pounds
Kettlebell Swing x 5 Reps @ 35 Pounds
Burpee (honest) x 6 Reps @ 35 Pounds
Kettlebell Swing x 4 Reps @ 35 Pounds
Burpee (honest) x 7 Reps @ 35 Pounds
Kettlebell Swing x 3 Reps @ 35 Pounds
Burpee (honest) x 8 Reps @ 35 Pounds
Kettlebell Swing x 2 Reps @ 35 Pounds
Burpee (honest) x 9 Reps @ 35 Pounds
Kettlebell Swing x 1 Reps @ 35 Pounds
Burpee (honest) x 10 Reps @ 35 Pounds		 6m 45s
Performed as RX
Eric Hester 07/21/2011 Sheepdog CrossFit None Tabata Box Jump @ 24" (8 rounds)
Tabata Push-up (HR) (8 rounds)
Tabata Sit-up (8 rounds)
Tabata Pop-Ups (8 rounds)		 38 reps
Workout Scaled
Eric Hester 07/20/2011 Sheepdog CrossFit ASO Team Chipper Jump Rope (single under) x 100 Reps
Push-up (honest) x 50 Reps
Box Jump (honest) 20 Inches x 35 Reps
Burpee (honest) x 20 Reps
Run x 400 Meters
Wall Ball 10 Feet x 20 Reps @ 20 Pounds
Sit-up (abmat) x 35 Reps
Overhead Squat x 50 Reps
Jump Rope (single under) x 100 Reps

 26m 24s
Performed as RX
Eric Hester 07/18/2011 Sheepdog CrossFit None Tabata Box Jump 18 Inches (8 rounds)
Tabata Push-up (8 rounds)
Tabata Pop-Ups (8 rounds)
Tabata Sit-up (8 rounds)


 31 reps
Performed as RX
Eric Hester 01/01/1900 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
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