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Athlete Date Sort Location Workout Name Description Results
Eric Hester 05/26/2016 Sheepdog CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters		 6 rounds 1 reps
Workout Scaled
Eric Hester 05/25/2016 Sheepdog CrossFit None EMOM For 6 Minutes

7 OH Squats @ 95#

Followed By:

10 Min AMRAP

10 Hanging Power Cleans
15 Burpee Box Jumps @ 24"		 3m 21s
Performed as RX
Eric Hester 05/24/2016 Sheepdog CrossFit None Team 20 minute AMRAP:
20 Wall-balls 20#
20 KB Swings 55#
20 Jumping Lunges
20 Pullups
20 HR Push-ups
20 Air Squats
20 Situps

Partner 1 starts wallballs, then partner 2 does KB Swings, etc. alternating back and forth. During second round, partners do opposite exercises of round 1. 		4 rounds 50 reps
Performed as RX
Eric Hester 05/23/2016 Sheepdog CrossFit Thrusters on the minute With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.		 17 rounds 1 reps
Performed as RX
Eric Hester 05/19/2016 Sheepdog CrossFit None 4 Rounds
400m Run
25 Sit Ups
25 Double Unders		 15m 31s
Performed as RX
Eric Hester 05/18/2016 Sheepdog CrossFit None 15 minute partner AMRAP:

Partner A:
Run 200m

Partner B:
10 Power Cleans, 115#
10 Push Press, 115#
10 Ring Push-ups

*When one partner finishes the run, they pick up where the other left off.		 6 rounds 21 reps
Performed as RX
Eric Hester 05/17/2016 Sheepdog CrossFit None 3 ROUNDS

400 Meter Run
40 Jump Rope Singles
30 Sit-ups
20 Air Squats
10 Box Jumps @ 24"		 15m 58s
Performed as RX
Eric Hester 05/16/2016 Sheepdog CrossFit Broken For time 15-12-9 reps:
Thrusters (95/65)
Overhead lunges (95/65)
Burpees over bar forward		 13m 57s
Performed as RX
Eric Hester 05/12/2016 Sheepdog CrossFit None 15-12-9-6-3
Power Cleans @ 135#
Burpees over the bar		 8m 34s
Performed as RX
Eric Hester 05/12/2016 Sheepdog CrossFit None 1-2-3-4-5-6-7-8-9-10

Chest-To-Bar Pull-Ups
Pull-Ups
100M Shuttle Run

Note: Complete 100 Meter shuttle run after each round, must complete prescribed number of chest-to-bar pull-ups before proceeding to pull-ups.		 17m 45s
Performed as RX
Eric Hester 05/05/2016 Sheepdog CrossFit Dante's Inferno With a 95# bar:
20 Thrusters
20 Hanging Power Cleans
20 Push Jerks
20 Overhead Squats
20 Front Squats

Begin with 4 Burpees and do 4 Burpees EMOM until complete.		 13m 53s
Performed as RX
Eric Hester 05/03/2016 Sheepdog CrossFit Bittersweet Memories 7 min AMRAP

3, 6, 9, 12, ... Wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

5 toes to bar (between every set of wall ball do 5 t2b, no matter what set of wall balls you are on).

 7 rounds 4 reps
Performed as RX
Eric Hester 05/02/2016 Sheepdog CrossFit None 1-2-3-4-5 minute AMRAPs, Rest 1 Minute between rounds. Each round begins with Box-Jumps.

5 Box Jumps
10 Pull-Ups
15 HR Push-Ups
20 Sit-Ups
25 Jump Rope (DU's)		 361 reps
Performed as RX
Eric Hester 04/26/2016 Sheepdog CrossFit CrossFit.com 120811 10 rounds

Run 400 meters
Rest 2 min

 37m 00s
Performed as RX
Eric Hester 04/26/2016 Sheepdog CrossFit None Power Clean 135# 1,2,3,4,5,6,7,8,9,10

Complete the following after each round:
5 Pull-ups
10 Push-ups
15 Sit-ups		 20m 09s
Performed as RX
Eric Hester 04/20/2016 Sheepdog CrossFit None 15 Minute AMRAP

5 Hanging Clean & Jerk @ 115#
10 Pull-Ups
200 Meter Run		 6 rounds 1 reps
Performed as RX
Eric Hester 04/19/2016 Sheepdog CrossFit Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 5 rounds 6 reps
Performed as RX
Eric Hester 04/18/2016 Sheepdog CrossFit None Team Workout

15 Minute AMRAP

5 Wall Balls @ 20#
10 Kettle Bell Swings @ 55#
15 Sit-Ups

******

200M Run

One partner completes the run, while the other completes the round. When Partner A returns from the run, switch stations. Partner A must start the round where Partner B left off in order to complete a full round. Ex. Partner A completes all 10 Squat Cleans, Partner B completed up to 10 Sit-Ups, Partner A must complete the last 5 before the round is complete. Continue this alternation for as many rounds as possible in 15 minutes.		 10 rounds 28 reps
Performed as RX
Eric Hester 04/14/2016 Sheepdog CrossFit ASO Team Chipper ASO Team Chipper

100 Jump Rope Singles or 33 Doubles
Push-up (honest) x 50 Reps
Box Jump (honest) 24 Inches x 35 Reps
Burpee (honest) x 20 Reps
Run x 400 Meters
Wall Ball 10 Feet x 20 Reps @ 16 Pounds
Sit-up (abmat) x 35 Reps
Overhead Squat x 50 Reps
100 Jump Rope Singles or 33 Doubles		 16m 41s
Performed as RX
Eric Hester 04/14/2016 Sheepdog CrossFit None Team Workout

20 Minute AMRAP

10 Squat Cleans @ 115#
15 Push Press @ 115#
20 Pull-Ups

Only one partner working at a time, alternating exercises. Ex. Partner A completes all 10 Squat Cleans, Partner B completes all 15 Push Press, Partner A completes all 20 Pull-Ups, continuing this alternation for as many rounds as possible in 20 minutes.		 6 rounds 3 reps
Performed as RX
Eric Hester 04/12/2016 Sheepdog CrossFit Helen Three rounds for time:

400M Run
21 Kettlebell Swings @ 55LB
12 Pull-ups		 11m 59s
Performed as RX
Eric Hester 04/09/2016 Sheepdog CrossFit None 3 rounds:
200 ft farmer's carry 2x55# KB
10 shoulder to overhead @ 135#
20 deadlifts @ 135#		 8m 56s
Performed as RX
Eric Hester 04/06/2016 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)
Air Squat (honest)
Kettlebell Swing 55 Pounds		 15m 57s
Performed as RX
Eric Hester 04/05/2016 Sheepdog CrossFit None 15 Min AMRAP

10 Toes 2 Bar
10 Power Cleans @ 135#
10 Push-Ups (HR)		 5 rounds 16 reps
Performed as RX
Eric Hester 04/04/2016 Sheepdog CrossFit None 3 Rounds

15 Box Jumps @ 24"
10 Push Press @ 65#
5 Burpees		 5m 35s
Performed as RX
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