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Athlete	Date	Location	Workout Name	Description	Results
Gretchen P	02/23/2020	Sheepdog CrossFit	None	3 mile run	28m 03s Performed as RX
Gretchen P	02/22/2020	Sheepdog CrossFit	None	Spartan Super, Jacksonville	2h 38m 42s Performed as RX
Gretchen P	02/21/2020	Sheepdog CrossFit	None	5x5 Half Kneeling KB Press 5x5 DB Planks Stretches for Spartan Race	15m 00s Performed as RX
Gretchen P	02/19/2020	Sheepdog CrossFit	None	50 sit-ups 40 wall balls 30 kb swings 20 rows 10 burpee box jumps 1 min rest 10 burpee box jumps 20 rows 30 kb swings 40 wall balls 50 sit-ups	20m 00s Performed as RX
Gretchen P	02/18/2020	Sheepdog CrossFit	None	P90x arms and shoulders	30m 00s Performed as RX
Gretchen P	02/17/2020	Sheepdog CrossFit	None	45 deadlifts 35 cleans 25 push jerks 15 back squats all at 45 lbs	25m 00s Performed as RX
Gretchen P	02/16/2020	Sheepdog CrossFit	None	3 miles with a vest	28m 43s Performed as RX
Gretchen P	02/15/2020	Sheepdog CrossFit	None	Oulstee Blue Grey 5K	27m 18s Performed as RX
Gretchen P	02/14/2020	Sheepdog CrossFit	None	4 rounds: 6 each side, 15 lb split squats 12 DB goblet squats at 15 lbs 24 KB swings at 35 lbs 24 side to side leg lefts then 5x10 Eccentric dumbbell push press with 20 lbs then Banded dumbbell see saw bent over row	40m 00s Performed as RX
Gretchen P	02/13/2020	Sheepdog CrossFit	None	7 snatches 11 pull-ups 100 double unders 11 pull-ups 7 snatches	13m 00s Performed as RX
Gretchen P	02/12/2020	Sheepdog CrossFit	None	6 rounds 1 min: 8 hanging power clean at 65 lbs 2 min: 60-80 lb backward bear crawl sandbag drag 3 min: 30 sec battle ropes 4 min: 100 m. run 5 min: rest	30m 00s Performed as RX
Gretchen P	02/10/2020	Sheepdog CrossFit	None	6x minute 1: 8 cal ski erg minute 2: rest minute 3: 5 weighed burpees box step up with 15 lbs minute 4: 8 cal row minute 5: 4 deadlifts, 4 cleans, 4 front squats	30m 00s Performed as RX
Gretchen P	02/09/2020	Sheepdog CrossFit	None	3 rounds, 5 minutes each 1 min sit-ups 1 min triceps 1 min plank 1 min hang 1 min row	15m 00s Performed as RX
Gretchen P	02/07/2020	Sheepdog CrossFit	None	10 rounds 10 push-ups 10 hollow rocks 250m row	28m 00s Performed as RX
Gretchen P	02/05/2020	Sheepdog CrossFit	None	Work up to 40-50% of max deadlift 4x8 DL at 50% Heavy KB goblet squat with 35 lbs 50m Sprint	20m 00s Performed as RX
Gretchen P	02/04/2020	Sheepdog CrossFit	None	20 rounds, every 30 seconds 55 yard sprint	10m 00s Performed as RX
Gretchen P	02/03/2020	Sheepdog CrossFit	None	4x6/side landmine snatch to rotational press +10x/banded monster walk 6x15 pre arm 1-arm kettlebell at 20 lbs 4x8 1 arm dumbbell clean to press with 25 lbs +8x/side elevated tripod db row	30m 00s Performed as RX
Gretchen P	02/02/2020	Sheepdog CrossFit	None	5 rounds 8 cleans 24 push presses then 20 push-ups 41 burpees	20m 00s Performed as RX
Gretchen P	02/01/2020	Sheepdog CrossFit	None	Springs 7.2K	40m 43s Performed as RX
Gretchen P	01/31/2020	Sheepdog CrossFit	None	100c row 100c ski erg 100c assault bike Increments of 10 After each 10c, 3 burpees	30m 00s Performed as RX
Gretchen P	01/30/2020	Sheepdog CrossFit	None	5 rounds 30 sec wall sit with 12 lb kbs 10 racked kb front squats 10 racked kb walking lunges then 5 rounds 10 shoulder presses 10 knees to elbows plank on kb 10 deadlifts with 24 lb kbs	30m 00s Performed as RX
Gretchen P	01/23/2020	Sheepdog CrossFit	None	5 rounds: 50 handstand shoulder touches 5 clean squats at 75 lbs Then 80-40-20-40-80 squats with 15 lbs 40-20-10-20-40 kbs at 35 lbs 20-10-5-10-10 push ups	60m 00s Performed as RX
Gretchen P	01/22/2020	Sheepdog CrossFit	None	10 rounds 50 single unders 10 15 lb ball slams 10 thrusters with 15 lb dumbbells 10 mounting skiing climbers 100 m sled push	30m 00s Performed as RX
Gretchen P	01/20/2020	Sheepdog CrossFit	None	6 rounds, with a partner: P1: Db press and hold 15 lbs P2: 20 box jumps --- P1: Plank P2: 100m rope drag with 100 lb bag --- P1: 5 burpees P2: KB rack and hold, 20 lbs each -- Finisher: 300m weighted bear crawl with 15 lbs	30m 00s Performed as RX
Gretchen P	01/19/2020	Sheepdog CrossFit	None	0-10 min 1 mile run AMRAP clean and jerks 10-13 min rest 13-20 min 800 m run AMRAP power snatches 20-23 min rest 23-27 min 400 m. run AMRAP thrusters	22 reps Performed as RX

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