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Athlete Date Sort Location Workout Name Description Results
Gretchen P 12/18/2019 Sheepdog CrossFit None 4x30/30 push press (15 minimum) and hold
4x30/30 air squats (20 minimum) and squat hold
8 rounds of 12 racked KB walking lunges with 22 lb kb each
 40m 00s
Performed as RX
Gretchen P 12/16/2019 Sheepdog CrossFit None Practice KB cleans and snatches

3 rounds
10 deadlifts at 95 lbs
15 box jumps		 20m 00s
Performed as RX
Gretchen P 12/15/2019 Sheepdog CrossFit None 80 hollow rocks
40 hanging dumbbell snatches
20 pull-ups
60 hollow rocks
30 hanging dumbbell snatches
15 pull-ups
40 hollow rocks
20 hanging dumbbell snatches
10 pull-ups		 25m 00s
Performed as RX
Gretchen P 12/15/2019 Sheepdog CrossFit None 2 mile run 19m 00s
Performed as RX
Gretchen P 12/13/2019 Sheepdog CrossFit None 10 min work on clean and jerks at 65 lbs

Backsquats 5/5/5/3/3 up to 95 lbs

50-40-30-20-10 KBS at 24 lbs		 50m 00s
Performed as RX
Gretchen P 12/12/2019 Sheepdog CrossFit None 3x
12 KBs
12 chest presses
12 goblet squats
12 tricep extentions
12 sit-ups
12 SDHP
12 KB cleans		 15m 00s
Performed as RX
Gretchen P 12/11/2019 Sheepdog CrossFit None 3x5:00/2:00 rest Rower
20-22-24 22-24-26 24-26-28s/min

Then 10 min cleans practice

60 hollow rocks
60 slow mountain climbers		 40m 00s
Performed as RX
Gretchen P 12/10/2019 Sheepdog CrossFit None 3 rounds
20 chest presses
20 weighted step-ups
15 rows, each side
20 sit-ups		 12m 00s
Performed as RX
Gretchen P 12/09/2019 Sheepdog CrossFit None 15 min of TGU practice
5 rounds:
10 cal ski erg then 1:00 rest
during rest do 5 burpees

then 1-2-3-4-5-4-3-2-1 strict pull-ups 		50m 00s
Performed as RX
Gretchen P 12/08/2019 Sheepdog CrossFit None 1 mile run
then 15 min AMRAP:
1 Hang Clean with 20lb dumbbells; then
1 burpee box jump over, 1 burpee

2, 2....3...3.... etc. then
1 mile run

(7+13)		 35m 00s
Performed as RX
Gretchen P 12/06/2019 Sheepdog CrossFit None 30 min circuit training at PlanetFitness 30m 00s
Performed as RX
Gretchen P 12/02/2019 Sheepdog CrossFit None 8 rounds, 2 min a round
4 KB swings with drop
5 KB swings
6 KB swings and catches
5 KB squats
4 KB swings

Then
30/30 x 4
Ring plank hold		 16m 00s
Performed as RX
Gretchen P 12/01/2019 Sheepdog CrossFit None 4 mile run 39m 07s
Performed as RX
Gretchen P 11/30/2019 Sheepdog CrossFit None 1 mile run; then
2 rounds:
12 burpees
12 thrusters
12 burpees
12 snatches
12 burpees
12 push jerks
12 burpees
12 squat cleans
12 burpees
12 overhead squats		 1h 10m 00s
Performed as RX
Gretchen P 11/28/2019 Sheepdog CrossFit None P90x Biceps, Triceps, Etc. 30m 00s
Performed as RX
Gretchen P 11/27/2019 Sheepdog CrossFit None 3 RM Deadlift (Only got to 155) :(

Then

4 rounds
10 ball slams at 10 lbs
10 push presses at 15 lbs dumbbells each
10 walking lunges with 15 lbs dumbbells each		 60m 00s
Performed as RX
Gretchen P 11/26/2019 Sheepdog CrossFit None 3 mile run with 14 lb vest....sllllloooooowwwwww 30m 50s
Performed as RX
Gretchen P 11/25/2019 Sheepdog CrossFit None 100 Russian twists
50 L/50 R rows at 15 lbs
100 sit-ups
50 triceps extensions / 50 dips
25 pushups / 25 pull-ups 		20m 00s
Performed as RX
Gretchen P 11/24/2019 Sheepdog CrossFit None 4 rounds:
10 push presses with 25 lb dumbbells
10 box jumps
10 SDHPs
10 burpees

Then
100 sit-ups 		20m 00s
Performed as RX
Gretchen P 11/23/2019 Sheepdog CrossFit None 3 mile run 28m 40s
Performed as RX
Gretchen P 11/21/2019 Sheepdog CrossFit None 20-18-16-14-12-10-8-6-4-2
Burpees
KB swings at 25 lbs		 20m 00s
Performed as RX
Gretchen P 11/19/2019 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 25m 00s
Workout Scaled
Gretchen P 11/18/2019 Sheepdog CrossFit None 50 sec on, 10 sec off x 2
Jumping jacks
Wall sits
Push ups
Sit ups
Weighted step ups with 20 lbs dumbbells
Squats
Tricep dips
Plank
Side plank
Other side plank
Bench press 		22m 00s
Performed as RX
Gretchen P 11/14/2019 Sheepdog CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees		 32m 00s
Performed as RX
Gretchen P 11/13/2019 Sheepdog CrossFit None 20 min

2 rounds of Cindy
5 pull-ups
10 pushups
15 squats

Then
1 round of DT:
12 deadlifts
9 hang cleans
6 push jerks		 2 rounds 27 reps
Performed as RX
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