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Athlete Date Sort Location Workout Name Description Results
Eric Hester 09/28/2016 Sheepdog CrossFit None 5 Rounds

10 Pull-Ups
10 Squats
10 Double-Unders
10 Knees To Elbow
400M Run		 24m 20s
Performed as RX
Eric Hester 09/27/2016 Sheepdog CrossFit None For Time

100 Thrusters @ 75#
EMOM, complete 5 Push-Ups (strict)		 15m 56s
Performed as RX
Eric Hester 09/26/2016 Sheepdog CrossFit Polish Crippler 100 Burpees

Every minute on the minute do 10 Double Unders		 11m 40s
Performed as RX
Eric Hester 09/21/2016 Sheepdog CrossFit Death by "Double-Ups" With a continuously running clock do one double-under and one pull-up the first minute, two double-unders and two pull-ups the second minute, three double-unders and three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 12 rounds 0 reps
Performed as RX
Eric Hester 09/13/2016 Sheepdog CrossFit Crossfit.com 141026 For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats		 20m 08s
Performed as RX
Eric Hester 09/13/2016 Sheepdog CrossFit Crossfit.com 140429 For time:
115-lb. Deadlifts, 50 reps
50 Walking Lunges
115-lb. Back Squats, 40 reps
40 Toes-to-Bars
115-lb. Power Cleans, 30 reps
30 Burpee Box Jumps, 24 inch
115-lb. Thrusters, 20 reps
20 Triple-Unders (did 60 double unders)		 38m 42s
Performed as RX
Eric Hester 08/31/2016 Sheepdog CrossFit None 15 minute partner AMRAP:

Partner A:
Run 200m

Partner B:
10 Hanging Power Cleans @ 65#
10 Front Squats @ 65#

*When one partner finishes the run, they pick up where the other left off.		 12 rounds 5 reps
Performed as RX
Eric Hester 08/30/2016 Sheepdog CrossFit None 5 Rounds

5 Clean & Jerk @ 135#
5 Burpee over Bar
10 Knees to Elbow
20 Sit-Ups

Finish with 100 Double-Unders		 18m 52s
Performed as RX
Eric Hester 08/24/2016 Sheepdog CrossFit None Buy In: 50 Double-Unders

5 Rounds Of

5 Burpees
10 Ring Rows
15 Sit-Ups

Buy Out: 50 Double-Unders		 14m 40s
Performed as RX
Eric Hester 08/17/2016 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 17s
Performed as RX
Eric Hester 08/16/2016 Sheepdog CrossFit None 400M Run

7 Rounds of:
10 Wall-Balls @ 20#
10 Pull-Ups

400M Run		 14m 33s
Performed as RX
Eric Hester 08/15/2016 Sheepdog CrossFit Balboa 4 Rounds

100 Jumpropes (SU)
Run 400m
10 Burpees (PVC)		 19m 36s
Performed as RX
Eric Hester 08/09/2016 Sheepdog CrossFit CrossFit.com 130825 Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post load to comments.		 19m 26s
Performed as RX
Eric Hester 08/08/2016 Sheepdog CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m Farmer Carry 55# Kettlebell
20 Squats
50m Farmer Carry 55# Kettlebell
15 HR Push-Ups

Post total number of rounds & reps. Scale as needed. (Note: 50M = Length of DT lab X4. Each trip = 1 rep during second round)
 5 rounds 316 reps
Performed as RX
Eric Hester 08/03/2016 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1

Thrusters @ 75#
Pull-ups
 7m 57s
Performed as RX
Eric Hester 08/01/2016 Sheepdog CrossFit None 1-2-3-4-5 minute AMRAPs, Rest 1 Minute between rounds. Each round begins with Pull-Ups.

5 Pull-Ups
10 Box Jumps
15 Push-Ups
20 Double-Unders
25 Sit-Ups		 375 reps
Performed as RX
Eric Hester 07/18/2016 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups (HR)
15 Squats		 15 rounds 2 reps
Performed as RX
Eric Hester 07/07/2016 Sheepdog CrossFit CMT 7's 100 Pull-Ups
200 Box Jumps @ 24"
300 HR Push-Ups
400M Farmers Carry @ 55# KB

Team Event with 7 members. Only one working at a time, partition reps as needed. Must rotate through all 7 members before starting again. Must complete all pull-ups before starting box jumps & so on. Only 1 member carries kettle bells for farmers carry. Hand off as needed, kettle bells CANNOT touch the ground.		 20m 00s
Performed as RX
Eric Hester 07/06/2016 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 39s
Performed as RX
Eric Hester 06/08/2016 Sheepdog CrossFit Digging a Ditch 10 min AMRAP

100m Farmers Carry @ 55# KB Each Hand
8 Kettlebell Swings @ 55#
40 Double-Unders
3 rounds 108 reps
Performed as RX
Eric Hester 06/06/2016 Sheepdog CrossFit None 21 Minute AMRAP - Teams of 3

Station A - Ground to Overhead
Station B - Sit-Ups
Station C - Rest

Every minute on the minute, switch stations. Station A can be any weight throughout the workout and ground to overhead by any means (i.e.. snatch, power clean, etc.). Add the weight from every rep completed.		 22,335 lbs
Performed as RX
Eric Hester 06/02/2016 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 20 rounds 19 reps
Performed as RX
Eric Hester 06/01/2016 Sheepdog CrossFit None 3 Rounds

25 Kettle Bell Swings @ 55#
10 Box Jumps @ 24"
200 Meter Run		 7m 49s
Performed as RX
Eric Hester 05/31/2016 Sheepdog CrossFit None 10 Minute AMRAP

20 Wall Balls @ 20#
15 Box Jump Overs @ 24"
10 Sit-Ups		 3 rounds 38 reps
Performed as RX
Eric Hester 05/27/2016 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 03s
Performed as RX
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