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Athlete	Date	Location	Workout Name	Description	Results
Gretchen P	01/18/2020	Sheepdog CrossFit	None	20 min EMOM 5 bicep curls 5 shoulder presses 5 tricep extensions 5 sit-ups 15 lbs and 10 lbs dumbbells	20m 00s Performed as RX
Gretchen P	01/17/2020	Sheepdog CrossFit	None	100 cal row 100 cal ski erg 100 cal assault bike 100 hollow rocks with weights	30m 00s Performed as RX
Gretchen P	01/16/2020	Sheepdog CrossFit	None	3 mile run	27m 00s Performed as RX
Gretchen P	01/15/2020	Sheepdog CrossFit	None	10 min EMOM 3 cleans at 65 lbs then 2 reverse lunges each side 3 min rest 3x5 KB windmills, go up in weight --16 lbs, 18 lbs, 20lbs 3 min rest 3x6 kickstands eccentric 1:2 kickstands hinges:dumbbell curls, go up in weight -- 10 lbs., 15 lbs, 15 lbs.	30m 00s Performed as RX
Gretchen P	01/13/2020	Sheepdog CrossFit	None	3x8 DB deadlift DB Row DB Push Press DB Front Squat Going up in weight, 15lbs, 20lbs, 25lbs 3x8 Goblet squats (eccentric) going up in weight, 15lbs, 20lbs, 25lbs 3x8 Dead bug push press (eccentric) going up in weight 15lbs, 20lbs, 25lbs Then 8 min AMRAP 5 Pull-Ups 10 Push-Ups 100m run 5 rounds even	30m 00s Performed as RX
Gretchen P	01/12/2020	Sheepdog CrossFit	None	5 mile run	48m 00s Performed as RX
Gretchen P	01/11/2020	Sheepdog CrossFit	None	EMOM alternating 20 min Various Push-ups: Normal, Wide, Military, Diamond, Elevated Various Abs: Sit-ups, Side sit-ups, crunches, plank, etc.	20m 00s Performed as RX
Gretchen P	01/10/2020	Sheepdog CrossFit	None	100 calories assault bike 100 calories row 100 calories ski erg 10 calories at a time for each	30m 00s Performed as RX
Gretchen P	01/08/2020	Sheepdog CrossFit	None	8x 30 sec on / 15 off KB swings KB cleans KB snatches Air Squats Mountain Climber Skiiers	30m 00s Performed as RX
Gretchen P	01/07/2020	Sheepdog CrossFit	None	3 mile run	27m 46s Performed as RX
Gretchen P	01/06/2020	Sheepdog CrossFit	None	4x 50m KB over head and another as a farmer carry 6 eccentric ring rows 4x 100m sled push with high knees 12 plank kb drag 4x 20 lbs bridge dumbbell push press, eccentric 8 each side, tricep pulls and eccentric release	30m 00s Performed as RX
Gretchen P	01/05/2020	Sheepdog CrossFit	None	4x 30-20-10-1 min 30 hollow rocks 20 push-ups 10 kb swings at 25 lbs 1 min plank	15m 00s Performed as RX
Gretchen P	01/04/2020	Sheepdog CrossFit	None	20 min EMOM Odd: 15 sit-ups Even: 15 tricep extensions	20m 00s Performed as RX
Gretchen P	01/03/2020	Sheepdog CrossFit	None	5x each of the below: 1. 10 push-ups, 30 hollow rocks 2. 100 m weighted walking lunges with 15 lbs dumbbells, 100 m. dumbbell run 3. 200 m row, 50 m farmers carry with 25 lb kettlebells	30m 00s Performed as RX
Gretchen P	01/02/2020	Sheepdog CrossFit	None	3x350m under 2:30 with 1 min rest 12:00 Crucible 75 calories assault bike Bike every 90 seconds, then transition to 12 kg kb swings, 15x	12m 28s Performed as RX
Gretchen P	01/01/2020	Sheepdog CrossFit	None	2020: 2 min plank 500 m handbike 100 mountain climbers 100 walking lunges 100 air squats 100 hollow rocks 400 m handbike 50 sit-ups 50 push-ups 50 kb swings 50 burpees 400 m handbike	36m 20s Performed as RX
Gretchen P	12/30/2019	Sheepdog CrossFit	None	One hr at Orange Theory, Tampa 3 rows of 3 minutes 4 treadmills at 2 min a pop Bunch of weights	60m 00s Performed as RX
Gretchen P	12/29/2019	Sheepdog CrossFit	None	EMOM 1: 20 walking weighted lunges 2: 10 thrusters 3: 40 sec bar hang 4: 20 single arm rows x3 Then 1: Hollow rocks 2: Sit-ups 3: 40 sec plank 4: Side to Side Plank	16m 00s Performed as RX
Gretchen P	12/28/2019	Sheepdog CrossFit	None	1 mile run 20 burpees 1 mile run 200m 20 lbs dumbbell carries 1 mile 20 push ups 1 mile 25 sit ups 1 mile	47m 00s Performed as RX
Gretchen P	12/26/2019	Sheepdog CrossFit	None	EMOM 5 min 25 kB swings 5 min 15 box step ups 5 min 20 set ups 5 min 12 burpees 5 min weighted lunges 5 min squats and squat holds	30m 00s Performed as RX
Gretchen P	12/25/2019	Sheepdog CrossFit	None	4 Tabatas Push-up/Jumping Jacks Bar hanging/Tricep extensions Plank/Plank with shoulder tap Squats/Squat Hold	16m 00s Performed as RX
Gretchen P	12/24/2019	Sheepdog CrossFit	None	12 days of Xmas part 2.. 1 Turkish Get-Up 2 Jerks at 40 lbs 3 Hang Cleans 4 Deadlifts 5 Box Jumps 6 Pull-ups 7 T2B 8 Burpees 9 KB Swings 10 Goblet Squats 11 DB Push Press 12 HSPU 1, 2-1, 3-1 4-1.....12-1	40m 00s Performed as RX
Gretchen P	12/23/2019	Sheepdog CrossFit	12 days of xmas	1 SDHP at 55 lbs 2 Thrusters at 55 lbs 3 Push Presses at 55 lbs 4 Power Cleans at 55 lbs 5 Power Snatches at 55 lbs 6 KB swings at 35 lbs 7 Pull-ups 8 Knees to Elbows 9 Box Jumps 10 Double Unders 11 Burpees 12 Overhead Walking Lunges with 25 lb plate 1, 2-1, 3-1, 4-1.....12-1, like the song	36m 26s Performed as RX
Gretchen P	12/21/2019	Sheepdog CrossFit	None	5 mile run	48m 21s Performed as RX
Gretchen P	12/20/2019	Sheepdog CrossFit	None	6 rounds of 6 deadlifts 6 bent over rows 6 hanging cleans 6 push presses 6 back squats 6 push-ups then 5x30/30 front leaning plank on rings	40m 00s Performed as RX

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