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Athlete Date Sort Location Workout Name Description Results
Gretchen P 12/26/2018 Sheepdog CrossFit None P90X Shoulders and Arms 30m 00s
Performed as RX
Gretchen P 12/25/2018 Sheepdog CrossFit None 1 mile: 9:01
2x1 mile: 8:05, 8:36
6x200m: 49, 48, 48, 45, 48, 49
1 mile: 9:21		 7.75 mi
Performed as RX
Gretchen P 12/24/2018 Sheepdog CrossFit None 7 rounds
200m 40 lb. salt bag carry
12 thrusters at 30 lbs
12 sit-ups
12 SDHP at 30 lbs		 34m 25s
Performed as RX
Gretchen P 12/23/2018 Sheepdog CrossFit None 6 mile run 54m 00s
Performed as RX
Gretchen P 12/20/2018 Sheepdog CrossFit None 2 mile run 17m 59s
Performed as RX
Gretchen P 12/18/2018 Sheepdog CrossFit None 18, 15, 12, 9, 6, 3
Thruster at 55
Snatches at 55
Toes to bar 		22m 18s
Performed as RX
Gretchen P 12/17/2018 Sheepdog CrossFit None 16 min, Every 2 minutes:
2 Deadlifts at 80% max (155 lbs)

Then

5 Rounds:
24 KB swings at 35 lbs
12 Box Jumps
12 Toes to Bar		 16m 11s
Performed as RX
Gretchen P 12/16/2018 Sheepdog CrossFit None 9 mile run 1h 33m 25s
Performed as RX
Gretchen P 12/13/2018 Sheepdog CrossFit None 5 rounds
50 ft. overhead walking lunges at 35 lbs
15 toes to bar		 16m 34s
Performed as RX
Gretchen P 12/12/2018 Sheepdog CrossFit None 2.75 mile run 2.75 mi
Performed as RX
Gretchen P 12/11/2018 Sheepdog CrossFit None 1 miles at 8:04
1200 m at 6:09
2x800 at 4:02 and 4:10
4x200 at 50, 56, 53, 50
1 mile at 8:18

Then
2 Rounds
50 DUs
25 Hanging Power Cleans at 75
50 DUs
25 Push Presses at 75
50 DU (x1)
25 Burpees (50:45)		 50m 45s
Performed as RX
Gretchen P 12/10/2018 Sheepdog CrossFit None Grind for Time:
3 rounds:
10 burpees
15 4-count jumping jacks
20 squats
25 sit-ups
30 push-ups
400 m run		 16m 43s
Performed as RX
Gretchen P 12/09/2018 Sheepdog CrossFit None 9 mile run 1h 27m 59s
Performed as RX
Gretchen P 12/07/2018 Sheepdog CrossFit None 30-20-10

Cleans at 75 lbs
Wallballs at 16 lbs		 15m 33s
Performed as RX
Gretchen P 12/06/2018 Sheepdog CrossFit None 1 Mile: 8:35
2 Miles: 27:27
4x100m: 35, 34, 29, 33 seconds		 3.25 mi
Performed as RX
Gretchen P 12/05/2018 Sheepdog CrossFit None 4 mile run 36m 24s
Performed as RX
Gretchen P 12/04/2018 Sheepdog CrossFit None 1 mile: 9:30 8:16
1200: 6:45 (400r)....6:11
2x800: 4:45 (200r)....4:11....4:10
4x200: 1:07 (200r)....47....52...50...47
1 mile: 9:30 9:28		 4.25 mi
Performed as RX
Gretchen P 12/03/2018 Sheepdog CrossFit None 15 min AMRAP
5 snatches at 55 lbs
11 wall balls at 12-16 lbs
14 push-ups
2 min rest
15 min AMRAP
7 pull-ups
12 burpees
48 single unders		 11 rounds 8 reps
Performed as RX
Gretchen P 12/01/2018 Sheepdog CrossFit None 15 min AMRAP
5 burpees
5 triceps extentions
5 push presses, each hand at 15 lbs		 12 rounds 5 reps
Performed as RX
Gretchen P 11/30/2018 Sheepdog CrossFit None 20 min AMRAP
8 toes to bar
10 kettlebell hang clean and jerks at 25 lbs
14 sit-ups		 8 rounds 15 reps
Performed as RX
Gretchen P 11/29/2018 Sheepdog CrossFit None 10 min: EMOM
2, 3-second front squat holds at 65 lbs

Then
10 min AMRAP:
5 deadlifts
5 hang cleans
5 push presses
5 back squats at 65 lbs
 4 rounds 6 reps
Performed as RX
Gretchen P 11/28/2018 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 29m 29s
Performed as RX
Gretchen P 11/27/2018 Sheepdog CrossFit None 3 rounds
20 snatches at 75 lbs
20 toes to bar 		12m 25s
Performed as RX
Gretchen P 11/26/2018 Sheepdog CrossFit None 5 rounds
3 handstand push ups
5 cleans at 75 lbs
7 front squats at 75 lbs		 10m 08s
Performed as RX
Gretchen P 11/23/2018 Sheepdog CrossFit None 16 min AMRAP
8 burpees
16 sit-ups
24 air squats
32 mountain climbers		 5 rounds 40 reps
Performed as RX
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