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Athlete	Date	Location	Workout Name	Description	Results
Gretchen P	01/17/2021	Sheepdog CrossFit	None	4 Mile Run	40m 00s Performed as RX
Gretchen P	01/16/2021	Sheepdog CrossFit	None	4 mile run	40m 00s Performed as RX
Gretchen P	01/13/2021	Sheepdog CrossFit	None	555-444-333-222-111 Suitcase DLs KB Front Squats BW Reverse Lunge to High Knees	20m 00s Performed as RX
Gretchen P	01/11/2021	Sheepdog CrossFit	None	5 rounds 5 single arm KBS 4 single arm cleans kb 3 kb snatches 2 kb push preses 50 ft waiter walk then 5 rounds 5 bridged bench press 4 bent over rows 3 plank walk down and push-ups 2 dumbbell burpees 1 5x hammer curls then 30 ring rollouts 30 hollow rocks with dumbbell triceps extension	30m 00s Performed as RX
Gretchen P	01/08/2021	Sheepdog CrossFit	None	8 rounds 6 deadlifts 8 goblet squats 100 ft sled push 10 cal ski 20 mountain climbers	35m 00s Performed as RX
Gretchen P	01/07/2021	Sheepdog CrossFit	None	40 wall balls 20 pull-ups 20 deadlifts 30 wbs 15 pus 15 dls 20 wbs 10 pus 10 dls	23m 00s Performed as RX
Gretchen P	01/06/2021	Sheepdog CrossFit	None	18 min: 1 min: 50 singles 2 min: 15 kb swings 3 min: 100 ft rope drag 3 min rest 18 min: Every 2 min: 8 heavy push press 8 dead ball slams 16 step ups	36m 00s Performed as RX
Gretchen P	01/04/2021	Sheepdog CrossFit	None	10 min 4:00 min plank hold 1,000 m row 2 min rest 10 min Every 2 min: 5 KB cleans 5 KB front squats 100 m ski 2 min rest 10 min Constant Scott bobs	30m 00s Performed as RX
Gretchen P	01/03/2021	Sheepdog CrossFit	None	42 min Min 1: 20 jumping squats Min 2: 40 jumping jacks Min 3: 20 hollow rocks Min 4: 10 push-ups with side plank Min 5: 15 burpees Min 6: 30 sec high knees/30 sec butt kicks Min 7: Rest	42m 00s Performed as RX
Gretchen P	01/01/2021	Sheepdog CrossFit	None	With vest: 1 mile run 33 push-ups 1 mile run 33 sit-ups 1 mile run 33 burpees	40m 00s Performed as RX
Gretchen P	12/31/2020	Sheepdog CrossFit	None	3 mile run	27m 00s Performed as RX
Gretchen P	12/30/2020	Sheepdog CrossFit	None	21-18-15-12-9-6-3 50 ft bear crawl Press sit-ups hollow rocks box jumps	29m 00s Performed as RX
Gretchen P	12/29/2020	Sheepdog CrossFit	Annie	50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups	12m 00s Performed as RX
Gretchen P	12/28/2020	Sheepdog CrossFit	None	4 mile run	36m 00s Performed as RX
Gretchen P	12/27/2020	Sheepdog CrossFit	None	3 mile run, 27 min P90x shoulders and biceps	50m 00s Performed as RX
Gretchen P	12/25/2020	Sheepdog CrossFit	None	3 rounds for max reps in 17 min 1 min burpees 1 min cleans 1 min sit-ups 1 min kb swings 1 presses 1 min rest	17m 00s Performed as RX
Gretchen P	12/24/2020	Sheepdog CrossFit	None	20/20 HIIT mountain climbers plank kb drags sit-ups x x x	30m 00s Performed as RX
Gretchen P	12/23/2020	Sheepdog CrossFit	None	3x 10 cal airbike 20 dumbbell push press at 20 3 barbell power cleans at 65 4 box jumps 5 pull-ups 6 100 ft sled sprint 7 cal ski 8 barbell bent over row at 65 9 Farmer carry 100 ft at 40 lbs each 10 push-ups 11 cal row 12 KBS swings Then 3 mil run	40m 02s Performed as RX
Gretchen P	12/21/2020	Sheepdog CrossFit	None	5x3 1 leg short lever DB RDL to high knee clean plus 6 heavy 1 1/2 gas 5x4 Heavy dead start DB snatch with eccentric lowering plus 8 ring roll outs 5x5 OH deadball stomps hollow body kb dead bug pullovers per side	30m 00s Performed as RX
Gretchen P	12/19/2020	Sheepdog CrossFit	None	25 min run on lake trail	25m 00s Performed as RX
Gretchen P	12/18/2020	Sheepdog CrossFit	None	8 x 20/20 5 DL at 115 ski singles	20m 00s Performed as RX
Gretchen P	12/17/2020	Sheepdog CrossFit	None	1000 m row 20 burpees 750 m row 20 burpees 500 m row 20 burpees 250 m row 20 burpees	30m 00s Performed as RX
Gretchen P	12/16/2020	Sheepdog CrossFit	None	7 rounds 10 KB see saw forward walking lunges 10 cal row 10 KB swings 10 DB shoulder pullovers 10 1/2 kneeling band chops	30m 00s Performed as RX
Gretchen P	12/15/2020	Sheepdog CrossFit	None	5 min EMOM 20 KB Swings 5 min EMOM 20 sit-ups 5 min EMOM 10 burpees 5 min EMOM 45 sec plank hold 5 min EMOM plank rows	25m 00s Performed as RX
Gretchen P	12/14/2020	Sheepdog CrossFit	None	4x6 slow back squats 4x8 slow barbells romaninan deadlifts 6x3/side heavy kb push press one arm at a time	30m 00s Performed as RX

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