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Athlete Date Sort Location Workout Name Description Results
Gretchen P 03/27/2020 Sheepdog CrossFit None 20 min
10 cleans with medicine ball
10 burpees with medicine ball
10 Russian twists with medicine ball
10 pushups with medicine ball
10 pull-ups		 4 rounds 40 reps
Performed as RX
Gretchen P 03/26/2020 Sheepdog CrossFit None 20 min
10 goblet squats at 20 lbs
16 snatches at 20 lbs
20 sit ups 		7 rounds 0 reps
Performed as RX
Gretchen P 03/25/2020 Sheepdog CrossFit None 8 rounds
8 push ups
8 sit ups
8 squats
8 pull ups
8 deadlifts
8 cleans
8 presses
8 burpees 		30m 00s
Performed as RX
Gretchen P 03/24/2020 Sheepdog CrossFit None 32 min AMRAP
24 Lunges
24 KB swings with 25 lbs
24 air squats
24 ab mat sit-ups
24 burpees		 4 rounds 0 reps
Performed as RX
Gretchen P 03/22/2020 Sheepdog CrossFit None Partner Workout:

4 rounds
8 man makers/partner holds plank
20 deadlifts/partner holds wall sit
24 single arm thrusters/partner does flutter kicks		 30m 00s
Performed as RX
Gretchen P 03/21/2020 Sheepdog CrossFit None 2 mile run;

then 20 min 30/30 off
pushups, pull-ups, abs		 39m 00s
Performed as RX
Gretchen P 03/20/2020 Sheepdog CrossFit None O-Course:
3x (2:04/2:04/2:05)

Ladder Quick Feet
4 Wall Balls
4 Sandbag throws at 40 lbs
Ladder Quick Feet
4 Burpees
4 Deadlifts at 115
4 Box Jumps
50m Farmer Carry
50 m sled pull
50 m sled push		 10m 00s
Performed as RX
Gretchen P 03/19/2020 Sheepdog CrossFit None 3 mile run 27m 00s
Performed as RX
Gretchen P 03/18/2020 Sheepdog CrossFit None 6 rounds
2x
4 kb swings with hold
2 kb swings with press
2 kb swings with hold back lunge
4 kb swings wit squat

8 20 lbs ball slams

hops and sprint
 20m 00s
Performed as RX
Gretchen P 03/17/2020 Sheepdog CrossFit None 30 min HIIT 30m 00s
Performed as RX
Gretchen P 03/16/2020 Sheepdog CrossFit None 9 rounds
20 seconds on / 20 off
Clean with Press, 20 lb dumbbells
Plate toe taps
Weighted jump squats with 20 lb dumbbells
Scotty Boys (push up, row, pushup, row)
Single unders
Weighted hollow rocks with 20 lb dumbbells		 30m 00s
Performed as RX
Gretchen P 03/15/2020 Sheepdog CrossFit None 28 min
2 min burpee box jumps
2 min dumbbell snatches at 20 lbs.
2 min sit-ups
2 min kb swings with 25 lbs.
2 min rest		 28m 00s
Performed as RX
Gretchen P 03/14/2020 Sheepdog CrossFit None 3 mile run with vest 29m 10s
Performed as RX
Gretchen P 03/13/2020 Sheepdog CrossFit None Every 90 seconds
1 deadlift, row for rest
2, 3, 4....
Til you reach 1200m

then
Every 90 seconds
5 kb swings, ski erg
10, 15, 20...
Til you reach 1000m		 20m 00s
Performed as RX
Gretchen P 03/12/2020 Sheepdog CrossFit None 6 rounds
10x eccentric dumbbell press z press
8x slider pikes
6x RDL on Ball Stomps
8x eccentric KB bent over sea saw row
10x swiss ball stir the pots		 45m 00s
Performed as RX
Gretchen P 03/09/2020 Sheepdog CrossFit None 5-10-15-10-5
Air Squats/Push-ups
50 ft. bear crawl between each

5-10-15-10-5
DB Thrusters with 20 lb dumbbells
50 ft. body weight lunge between each

10-20-30-20-10
DB step-ups with 20 lb dumbbells
50m dumbbell run between each		 30m 00s
Performed as RX
Gretchen P 03/08/2020 Sheepdog CrossFit None 2x
20 eccentric pull-ups
20 rows

5x30 sec planks		 20m 00s
Performed as RX
Gretchen P 03/07/2020 Sheepdog CrossFit None 4x2x24
Every Four Hours, Run 2 Miles

0030: 20
0430: 20		 40m 00s
Performed as RX
Gretchen P 03/06/2020 Sheepdog CrossFit None 6x6 cleans going up each time, maxed out at 85 lbs

5 minutes of burpees, shoot for 75; got 70

2x100 kb farmer's carry with 35 lb kbs

3x15 see saws		 30m 00s
Performed as RX
Gretchen P 03/06/2020 Sheepdog CrossFit None 4x2x24

Every four hours, run 2 miles

1630: 18:10
2030: 19		 40m 00s
Performed as RX
Gretchen P 03/04/2020 Sheepdog CrossFit None 4x6 Heavy Crossbody Suitcase Eccentric Presses: 20 lb dumbbell; 35 lb kb

4x6 Heavy Eccentric Plank Rows, 20 lb dumbbell

4x6 Heavy Goblet Held Bulgarians		 20m 00s
Performed as RX
Gretchen P 03/02/2020 Sheepdog CrossFit None 5x5 deadlifts at 115
12-10-8-6-4-2
Deadlifts at 115 then, 100m sprint

5x 20/10 KB swings at 35 lbs and (something else!)

3x 20/10 Wide arm planks with knees to elbows
then hollow rocks		 30m 00s
Performed as RX
Gretchen P 02/28/2020 Sheepdog CrossFit None 5x5
Bent Over Rows with back foot balanced on a weighted ball
x12 ring roll-outs

5 rounds
250 ski erg
x8 clean to press with 20 lb dumbbells

10-8-6-4-2
Pushups, each side, right foot on weighted ball then left		 40m 00s
Performed as RX
Gretchen P 02/26/2020 Sheepdog CrossFit None Partner workout:
5 rounds
250m row
One snatch, 2 push presses til partner is done with row.

6 rounds
Burpees over bar til partner is done with:
100m rope pull

5 rounds
50m farmer carry
Flutter kicks til done.

30m 00s
Performed as RX
Gretchen P 02/24/2020 Sheepdog CrossFit None 5x5 kurtsey lunges with 20 lb kb
After each round
6 forward lunges with 10lb dumbbells
6 skip/hop lunges with 10 lb dumbbells
6 bodyweight lunges
6 bodyweight jumping squats

then 4x6 20/10
squat clean thrusters with 22 lb kb
hollow rocks
kb swings with 22 lb kb
mountain climbers		 30m 00s
Performed as RX
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