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Athlete Date Sort Location Workout Name Description Results
Gretchen P 12/11/2020 Sheepdog CrossFit None 10 rounds 20/20
Battle Ropes
35 lb weight push
20 lb db hollow rock presses
Ski
Side ball slam		 30m 00s
Performed as RX
Gretchen P 12/09/2020 Sheepdog CrossFit None 6x6
6 tall kneeling bicep curls each side
6 quad rows
6 swinging cleans
150 m farmer carry

Then
5x20 sec rows as fast as possible. 		30m 00s
Performed as RX
Gretchen P 12/08/2020 Sheepdog CrossFit None 20 min
Odd: 10 burpees
Even: 15 situps		 20m 00s
Performed as RX
Gretchen P 12/07/2020 Sheepdog CrossFit None 3x6
Barbell complex
6 deadlifts
6 bent over rows
6 cleans
6 push press

Then
8 rounds
10 thrusters
10 box jumps
10 push ups
10 cal ski		 30m 00s
Performed as RX
Gretchen P 12/06/2020 Sheepdog CrossFit None 34 min AMRAP
34 push ups
34 sit-ups
34 plank rows
34 triceps		 34m 00s
Performed as RX
Gretchen P 12/04/2020 Sheepdog CrossFit None 8 rounds:
4/4 split squat deadlifts to cleans 35 lb kbs
8 kb swings at 50 lbs
4/4 snatches at 25 lbs
100 ft sled sprint
100 m. run		 30m 00s
Performed as RX
Gretchen P 12/02/2020 Sheepdog CrossFit None 8x10
kb split squats
10 cal ski
10 side ball slams
10 chest to ground ball slams
10 rope waves		 30m 00s
Performed as RX
Gretchen P 12/01/2020 Sheepdog CrossFit None 3 rounds
10 snatches right
10 snatches left
10 cleans right
10 cleans left
10 tricep extensions
10 right plank rows
10 left plank rows		 20m 00s
Performed as RX
Gretchen P 11/30/2020 Sheepdog CrossFit None 5x3 heavy kb eccentric push presses

4x8 each side quad kb rows

20/20 x 6
pull ups
pushups with shoulder touch
kb leg lifts		 30m 00s
Performed as RX
Gretchen P 11/28/2020 Sheepdog CrossFit None 2 mile run, no vest, then
5 rounds
35 kb swings at 25 lbs
30 sit-ups
25 push-ups
20 box jumps, then
2 mile run, with vest. 		1h 17m 00s
Performed as RX
Gretchen P 11/26/2020 Sheepdog CrossFit None 3 mile run 27m 00s
Performed as RX
Gretchen P 11/25/2020 Sheepdog CrossFit None 8 rounds
8 plank sliders
8 kb swings at 40 lbs
8 cal row
8 kb hollow rocks
8 bottoms up kb presses 		30m 00s
Performed as RX
Gretchen P 11/24/2020 Sheepdog CrossFit None 3 mile run 26m 15s
Performed as RX
Gretchen P 11/23/2020 Sheepdog CrossFit None Gym--Can't remember what tho 30m 00s
Performed as RX
Gretchen P 11/22/2020 Sheepdog CrossFit None 3 miles
 26m 37s
Performed as RX
Gretchen P 11/20/2020 Sheepdog CrossFit None 3 person workout
7 min
70 k row
as many clean/jerks as possible
3 min rest
6 min
60 k row
as many snatches as possible
3 min rest
5 min
50 k row
as many thrusters as possible		 162 reps
Performed as RX
Gretchen P 11/18/2020 Sheepdog CrossFit None 8x8
KB front press
3 pull-ups in between

then
12:00 min, every 2 min
150 m row or ski
6 push-ups
 30m 00s
Performed as RX
Gretchen P 11/16/2020 Sheepdog CrossFit None Gym
25 min AMRAP
5 deadlifts at 135 lbs
10 kb snatches
15 KB swings
20 mountain climbers		 9 rounds 5 reps
Performed as RX
Gretchen P 11/14/2020 Sheepdog CrossFit None 2 mile run: 17:15
then
6x8
Weighted Step Overs
Burpee Step Overs
Box Jump Leaps		 30m 00s
Performed as RX
Gretchen P 11/13/2020 Sheepdog CrossFit None 6x8
8 halos with KB
8 curls KB
8 triceps extensions KB
deadlift to reverse press with KB
150m ski		 20m 00s
Performed as RX
Gretchen P 11/11/2020 Sheepdog CrossFit None 6x6
Cleans at 65 lbs
50 single ropes

4x10
Goblet squats heavy
10 jumping split squats

6 rounds:
100 f sled push with 150 lbs
20 russian twists		 30m 00s
Performed as RX
Gretchen P 11/09/2020 Sheepdog CrossFit None 3x12
KB cleans
KB press
12 reverse ring rows
12 pushups
12 c row
12 c ski		 30m 00s
Performed as RX
Gretchen P 11/06/2020 Sheepdog CrossFit None 10 rounds 20/20
Dynamic step-ups
L snatches with KB
R snatches with KB
ring roll outs		 30m 00s
Performed as RX
Gretchen P 11/03/2020 Sheepdog CrossFit None Kickboxing 30m 00s
Performed as RX
Gretchen P 11/02/2020 Sheepdog CrossFit None Gym 30m 00s
Performed as RX
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