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Athlete Date Sort Location Workout Name Description Results
Gretchen P 06/13/2018 Sheepdog CrossFit None Max back squat: 100lbs

Then

4 rounds:
10 pull-ups
15 box jumps
20 squats
25 sit-ups
400m Run

Then

P90X3 Accelator		 21m 24s
Performed as RX
Gretchen P 06/12/2018 Sheepdog CrossFit None Partner workout:
30 Clean and Jerks
30 Snatches

Then
P90X3 Dynamics		 10m 15s
Performed as RX
Gretchen P 06/11/2018 Sheepdog CrossFit None P90X3 Isometrics 30m 00s
Performed as RX
Gretchen P 06/09/2018 Sheepdog CrossFit None P90X3 30m 00s
Performed as RX
Gretchen P 06/08/2018 Sheepdog CrossFit None P90X3 30m 00s
Performed as RX
Gretchen P 06/07/2018 Sheepdog CrossFit None 5 Rounds
5 Wall Balls at 12 lbs
10 box jumps
15 HR push-ups
20 squats
25 sit-ups
400m run
 27m 10s
Performed as RX
Gretchen P 06/06/2018 Sheepdog CrossFit None Teams of Two:
10 min AMRAP
3 Power Cleans at 65
6 Burpee box jumps

5 min rest, then
10 min AMRAP
10 push press at 65
20 kb swings at 25

Then
P90X3 The Challenge		 20 rounds 10 reps
Performed as RX
Gretchen P 06/05/2018 Sheepdog CrossFit None 10 Rounds:
15 Deadlifts at 105#
15 HR Push-Ups

Then
P90X3 The Challenge		 17m 53s
Performed as RX
Gretchen P 06/04/2018 Sheepdog CrossFit None 50 Pike Push-ups
50 Toes to Bar
50 weighted walk overs at 30 lbs
50 overhead walking lunges at 30 lbs

Then
P90X3 Agility 		23m 36s
Performed as RX
Gretchen P 06/03/2018 Sheepdog CrossFit None P90X3 30m 00s
Performed as RX
Gretchen P 06/01/2018 Sheepdog CrossFit None 3 rounds of:
25 goblet squats at 25 lbs
20 kB swings
15 push ups

Then

1 mile run
1,000 m row
1 mile run 		30m 00s
Performed as RX
Gretchen P 05/31/2018 Sheepdog CrossFit None P90X3 The Warrior 30m 00s
Performed as RX
Gretchen P 05/30/2018 Sheepdog CrossFit None P90X3 CVX 30m 00s
Performed as RX
Gretchen P 05/29/2018 Sheepdog CrossFit None 1/2 mile run
50 burpees
50 sit-ups
50 walking lunges
50 snatches
50 box jumps
1/2 mile run

Then

P90X3 Challenge		 26m 10s
Performed as RX
Gretchen P 05/28/2018 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Then
P90X3 Yoga		 1h 4m 56s
Performed as RX
Gretchen P 05/27/2018 Sheepdog CrossFit None P90X3 Agility 30m 00s
Performed as RX
Gretchen P 05/26/2018 Sheepdog CrossFit None P90X3 Synergistics 30m 00s
Performed as RX
Gretchen P 05/24/2018 Sheepdog CrossFit None 20 min AMRAP
10 cleans, each arm, kettle bell 15lbs
Walking overhead lunge
10 burpees over kettle bell
Walking overhead lunge

Then

P90X3 The Warrior		 5 rounds 10 reps
Performed as RX
Gretchen P 05/23/2018 Sheepdog CrossFit None 10 min EMOM
One Front Squat
One Back Squat

Then
4 rounds
7 pull ups
14 toes to bar
105 singles

Then
P90X3 CVX		 10m 45s
Performed as RX
Gretchen P 05/22/2018 Sheepdog CrossFit None 20 Min AMRAP
10 SDHPs at 65
10 push presses
10 front squats
200 m run

Then

P90x3 The Challenge		 4 rounds 0 reps
Performed as RX
Gretchen P 05/21/2018 Sheepdog CrossFit None Partner workout
60 pull-ups
100 wall balls
100 sit-ups
200 KB swings

Then
P90X3 Yoga 		14m 27s
Performed as RX
Gretchen P 05/20/2018 Sheepdog CrossFit None P90X3 Agility 30m 00s
Performed as RX
Gretchen P 05/19/2018 Sheepdog CrossFit None P90X3 Synergistics 30m 00s
Performed as RX
Gretchen P 05/17/2018 Sheepdog CrossFit None 15 min AMRAP
1 snatch at 45 lbs.
5 pull-ups
7 push-ups
9 squats
11 situps		 7 rounds 1 reps
Performed as RX
Gretchen P 05/16/2018 Sheepdog CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
 25m 39s
Workout Scaled
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