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Athlete Date Sort Location Workout Name Description Results
Gretchen P 01/10/2018 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Pull-ups		 9m 05s
Workout Scaled
Gretchen P 01/09/2018 Sheepdog CrossFit None 20 min AMRAP
5 power cleans at 65 lbs
10 toes to bar
15 wall balls at 10 lbs

6+12

THEN:

4-mile run		 36m 31s
Performed as RX
Gretchen P 01/08/2018 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders (I did Single Unders x3)
Sit-ups		 8m 36s
Workout Scaled
Gretchen P 01/07/2018 Sheepdog CrossFit None 4-mile run 37m 15s
Performed as RX
Gretchen P 01/06/2018 Sheepdog CrossFit None 5-mile run 46m 21s
Performed as RX
Gretchen P 01/05/2018 Sheepdog CrossFit None 3 rounds
5 front squats at 65 lbs
5 push presses at 65 lbs
10 dips

Then

3 rounds
10 power cleans at 65 lbs
10 SDHPs at 65 lbs		 12m 00s
Performed as RX
Gretchen P 01/04/2018 Sheepdog CrossFit None 4-mile run 36m 39s
Performed as RX
Gretchen P 01/03/2018 Sheepdog CrossFit The Lyon 5 rounds, each for time of:
65-lb. squat cleans, 7 reps
65-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.		 19m 32s
Performed as RX
Gretchen P 01/02/2018 Sheepdog CrossFit None 3 rounds
400 m run
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Then: 3 mile run 		39m 00s
Performed as RX
Gretchen P 01/01/2018 Sheepdog CrossFit None 2 RFT:
600 single-udders
50 sit-ups
50 shoulder presses		 30m 00s
Performed as RX
Gretchen P 12/31/2017 Sheepdog CrossFit None 3 Mile Run 27m 31s
Performed as RX
Gretchen P 12/30/2017 Sheepdog CrossFit None 100 Squats
10 burpees
90 sit-ups
10 burpees
80 mountain climbers
10 burpees
70 lunges
10 burpees
60 bicycle crunches
10 burpees
50 leg raises
10 burpees
40 plank to elbows
10 burpees
30 sit-ups
10 burpees
20 push-ups
10 burpees
10 sit-ups		 30m 00s
Performed as RX
Gretchen P 12/28/2017 Sheepdog CrossFit None 50 Deadlifts
50 KB Swings
50 HR Push-Ups
50 Clean and Jerks
50 Pull-ups
50 Sit-ups
50 Right side bends
50 Left side bends
50 Knees-to-Elbows
150 Single-unders		 25m 00s
Performed as RX
Gretchen P 12/25/2017 Sheepdog CrossFit None 40-30-20-10
Burpees
Sit-ups
Dumbbell Swings at 12 lbs 		17m 55s
Performed as RX
Gretchen P 12/24/2017 Sheepdog CrossFit None 12 Min EMOM
8 bicep curls
8 tricep extensions
8 push presses 		11 rounds 0 reps
Performed as RX
Gretchen P 12/22/2017 Sheepdog CrossFit None 30-20-10
Bicep curls
Tricep extensions
Weighted side bends
Push presses; then
Ab work 		15m 00s
Performed as RX
Gretchen P 12/21/2017 Sheepdog CrossFit None 3 mile run 29m 17s
Performed as RX
Gretchen P 12/20/2017 Sheepdog CrossFit None 100 pull ups
100 push-ups
100 sit-ups
100 squats
300 single unders		 32m 46s
Performed as RX
Gretchen P 12/17/2017 Sheepdog CrossFit None 4 rounds:
10 burpees
10 hanging cleans at 50 lbs
10 sit-ups
5 thrusters

Then
Squats, abs, and 20 Min on elliptical 		18m 50s
Performed as RX
Gretchen P 12/14/2017 Sheepdog CrossFit None 5 rounds
9 pull-ups
9 SDHPs at 55
9 burpees
9 snatches at 55		 16m 04s
Performed as RX
Gretchen P 12/11/2017 Sheepdog CrossFit 12 Days of Christmas 1 SDHP at 55
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 KB Swings at 35
7 Pull-Ups
8 KTE
9 Box Jumps
10 Double Unders (30 Singles)
11 Burpees
12 OH Walking Lunges at 25 		35m 23s
Performed as RX
Gretchen P 12/10/2017 Sheepdog CrossFit None Six rounds:
30 sec sit-ups
30 sec rest
30 sec dips
30 sec rest
30 sec push-ups
30 sec rest
30 sec plank		 24m 00s
Performed as RX
Gretchen P 12/09/2017 Sheepdog CrossFit None 40-30-20-10
Sit-ups
Bicep curls
Triceps extensions 		15m 00s
Performed as RX
Gretchen P 12/08/2017 Sheepdog CrossFit None 10 Turkish Get-Ups (TGUs) at 12 lbs (measly)
10 Deadlifts (DLs) at 95 lbs
8 TGUs
20 DLs
6 TGUs
30 DLs
4 TGUs
40 DLs		 14m 06s
Performed as RX
Gretchen P 12/06/2017 Sheepdog CrossFit None 4 Rounds
10 Thrusters at 65 lbs
10 SDHP at 65 lbs
10 push-ups
10 pull-ups
400 m run		 26m 16s
Performed as RX
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