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Athlete	Date	Location	Workout Name	Description	Results
Gretchen P	11/12/2019	Sheepdog CrossFit	None	30 min partner workout 20 burpee pull-ups 50 m bear crawl 20 thrusters	7 rounds 7 reps Performed as RX
Gretchen P	11/11/2019	Sheepdog CrossFit	None	5 min 50 goblet squats AMRAP burpees Rest 2 min 5 min 50 sit-ups AMRAP KB swings Rest 2 min 5 min 50 box jumps AMRAP lunges Rest 2 min 5 min 50 dumbbell thrusters AMRAP situps Score is total of AMRAP movements	82 reps Performed as RX
Gretchen P	11/10/2019	Sheepdog CrossFit	None	3 mile run with weight vest	30m 10s Performed as RX
Gretchen P	11/09/2019	Sheepdog CrossFit	None	21 pullups 21 bench press 21 triceps then 15, then 9	15m 00s Performed as RX
Gretchen P	11/07/2019	Sheepdog CrossFit	None	30 pull-ups 20 calorie row 10 deadlifts at 145 lbs 20 dips 30 burpees	15m 30s Performed as RX
Gretchen P	11/06/2019	Sheepdog CrossFit	None	48 burpees Then 3 rounds of: 10 pull-ups 10 Thrusters at 55 lbs 10 Deadlifts 800 merun Then 48 sit-ups	30m 12s Performed as RX
Gretchen P	11/05/2019	Sheepdog CrossFit	None	30 cleans 30 pull-ups 30 deadlifts 30 push-ups 30 box jumps 30 kb swings 30 T2B 30 squats 30 double unders 30 sit-ups 30 burpees	30m 31s Performed as RX
Gretchen P	11/04/2019	Sheepdog CrossFit	20.4	20 min cap 30 Box Jumps 15 clean and jerks at 35 lbs 30 Box Jumps 15 clean and jerks at 55 lbs 30 box jumps 15 clean and jerks at 75 lbs 30 step ups with 14 lb ball	127 reps Performed as RX
Gretchen P	10/30/2019	Sheepdog CrossFit	None	21-15-9 Burpees KB swings at 25 lbs weighted sit ups Then 30 snatch squats at 25 lbs Then 10 bench press Then Elliptical	20m 00s Performed as RX
Gretchen P	10/28/2019	Sheepdog CrossFit	None	3x 20 lunges with 20 lb dumbbells 40 single arm rows with 20 lb dumbbells 15 triceps extensions Then 30 bench presses with dumbbells 30 push presses with dumbbells	20m 00s Performed as RX
Gretchen P	10/27/2019	Sheepdog CrossFit	None	20 sit-ups 30 dumbbell snatches with 25 lbs dumbbells 40 weighted step-ups with 25 lb dumbbells 30 sit-ups 20 dumbbell snatches with 25 lbs dumbbells	20m 00s Performed as RX
Gretchen P	10/25/2019	Sheepdog CrossFit	None	8 rounds with weighted vest Run 400 m Rest 2 min Repeat	18m 00s Performed as RX
Gretchen P	10/24/2019	Sheepdog CrossFit	20.2	20 min AMRAP--Scaled 4 dumbbell snatches at 20 lbs each 6 knees to elbows 24 single unders	13 rounds 10 reps Workout Scaled
Gretchen P	10/23/2019	Sheepdog CrossFit	Annie with Pull-ups	50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Pull-ups	15m 00s Performed as RX
Gretchen P	10/22/2019	Sheepdog CrossFit	None	3 rounds 21 snatches at 55 lbs 400 m run Plank for as long as the 400 m run took	22m 30s Performed as RX
Gretchen P	10/21/2019	Sheepdog CrossFit	None	15 min AMRAP 7 KB swings at 35 lbs 5 hanging cleans at 65 lbs 3 shoulder to overheads at 65 lbs 5 box jumps	9 rounds 14 reps Performed as RX
Gretchen P	10/20/2019	Sheepdog CrossFit	None	3 mile run with 14 lb weight vest	30m 00s Performed as RX
Gretchen P	10/19/2019	Sheepdog CrossFit	None	4 rounds 5 db snatches, each hand, at 25 lbs 10 weighted lunges, 25 lbs 15 sit-ups	15m 00s Performed as RX
Gretchen P	10/17/2019	Sheepdog CrossFit	None	5 rounds 400 m run 10 burpee box jumps 10 SDPHs at 65 lbs	22m 30s Performed as RX
Gretchen P	10/16/2019	Sheepdog CrossFit	None	6 rounds 20 wall balls at 10 lbs 8 deadlifts at 65% of max, 105 lbs	13m 50s Performed as RX
Gretchen P	10/15/2019	Sheepdog CrossFit	None	25 min AMRAP 200 m run 10 pull-ups 25 push-ups 30 sit-ups	5 rounds 215 reps Performed as RX
Gretchen P	10/14/2019	Sheepdog CrossFit	CrossFit Open 20.1	15 min time cap 10 rounds 8 shoulder to overheads at 65 lbs 10 bar over burpees 6+6 after 15 min 24:50 for 10 rounds	6 rounds 6 reps Performed as RX
Gretchen P	10/10/2019	Sheepdog CrossFit	None	3 rounds 10 dumbbell snatches at 25 lbs 10 dumbbell squats at 25 lbs 20 sit ups Then 20 rows at 25 lbs Then 3 min plank	20m 00s Performed as RX
Gretchen P	10/09/2019	Sheepdog CrossFit	None	3 rounds 20 cleans at 65 lbs 20 toes to bar	11m 28s Performed as RX
Gretchen P	10/08/2019	Sheepdog CrossFit	None	10 rounds 400 m run Rest 2 min, Repeat 5 laps with 14 lbs vest 5 laps without Score is time minus rest	19m 30s Performed as RX

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