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Athlete Date Sort Location Workout Name Description Results
Eric Hester 02/03/2015 Sheepdog CrossFit None Wall Ball 10 Feet x 21 Reps @ 20 Pounds
Burpee (honest) x 3 Reps
Wall Ball 10 Feet x 15 Reps @ 20 Pounds
Burpee (honest) x 9 Reps
Wall Ball 10 Feet x 9 Reps @ 20 Pounds
Burpee (honest) x 15 Reps
Wall Ball 10 Feet x 3 Reps @ 20 Pounds
Burpee (honest) x 21 Reps		 5m 26s
Performed as RX
Eric Hester 02/02/2015 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.		 11m 20s
Performed as RX
Eric Hester 01/29/2015 Sheepdog CrossFit None 4 Rounds
400m Run
25 Sit Ups
25 Double Unders		 15m 28s
Performed as RX
Eric Hester 01/22/2015 Sheepdog CrossFit None Complete 4 Rounds of:

400M Run
Followed by 3 Rounds of...
5 Pull-Ups
10 HR Push-Ups
15 Sit-Ups
 23m 38s
Performed as RX
Eric Hester 01/14/2015 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 30s
Performed as RX
Eric Hester 01/13/2015 Sheepdog CrossFit None Burpees
Power Cleans @ 135#

1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1 		11m 15s
Performed as RX
Eric Hester 01/08/2015 Sheepdog CrossFit None 5 Rounds

3 Deadlifts @ 225#
6 Ring Dips
9 Knees to Elbow		 9m 50s
Performed as RX
Eric Hester 01/07/2015 Sheepdog CrossFit Helen Three rounds for time:

400M Run
21 Kettlebell Swings @ 55LB
12 Pull-ups		 12m 37s
Performed as RX
Eric Hester 01/06/2015 Sheepdog CrossFit None 100 Double Unders
3 Rounds of
11 Burpees
7 Ground to Overhead 75#
13 Back Squat 75#
100 Double Unders		 20m 29s
Performed as RX
Eric Hester 12/16/2014 Sheepdog CrossFit CrossFit.com 140422 5 rounds for time of:
135-lb. barbell overhead walking lunges, 25 feet
15 knees-to-elbows

Let trailing knee gently kiss the ground on each lunge.
 11m 33s
Workout Scaled
Eric Hester 12/03/2014 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		 7 rounds 13 reps
Performed as RX
Eric Hester 11/04/2014 Sheepdog CrossFit The Grind 3 rounds of:

Burpee x 10 Reps
SSH's 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		 19m 55s
Performed as RX
Eric Hester 11/03/2014 Sheepdog CrossFit Sham 7 rounds

11 deadlifts (BW) 205#
100 meter sprint		 14m 17s
Performed as RX
Eric Hester 10/30/2014 Sheepdog CrossFit None 3 Rounds

10 Clean & Jerk @135#
15 Ring Dips
20 Kettle Bell Swings @ 55#		 15m 42s
Performed as RX
Eric Hester 10/29/2014 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 3 reps
Performed as RX
Eric Hester 10/27/2014 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		 18m 41s
Performed as RX
Eric Hester 10/27/2014 Sheepdog CrossFit None Deadlift 3-3-3-3-3 225-255-285-305-315 lbs
Performed as RX
Eric Hester 10/23/2014 Sheepdog CrossFit None 21-15-9
Plate Ground to Overhead (45/25)
Burpees to Plate
*Try to finish under 6 minutes		 5m 41s
Performed as RX
Eric Hester 10/22/2014 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 11 reps
Performed as RX
Eric Hester 10/09/2014 Sheepdog CrossFit None AMRAP 1-2-3-4-5 minutes with a 1 minute rest between AMRAPs.

20 Wall Ball Shots
20 Hang Power Cleans, 95#
20 HR Pushups
20 C2B Pullups
20 Box Jumps, 30"		 277 reps
Performed as RX
Eric Hester 10/08/2014 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 36s
Performed as RX
Eric Hester 10/07/2014 Sheepdog CrossFit Karen For time:

150 Wallball @ 20lb		 8m 49s
Performed as RX
Eric Hester 10/04/2014 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 55s
Performed as RX
Eric Hester 10/02/2014 Sheepdog CrossFit None 4 Rounds for Time of:

5 Deadlifts @ 65#
5 Hanging Power Cleans @ 65#
5 Push Press @ 65#

Complete the above triplet 5 times then follow with 10 Burpees to complete a single round.
 17m 45s
Performed as RX
Eric Hester 10/01/2014 Sheepdog CrossFit Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 14m 40s
Performed as RX
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