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Athlete Date Sort Location Workout Name Description Results
Gretchen P 12/05/2017 Sheepdog CrossFit None 4 rounds
800 m run
10 push-ups
10 squats
10 dips

Then 2, 800 m shuttle runs		 30m 00s
Performed as RX
Gretchen P 11/30/2017 Sheepdog CrossFit None 10 chest to bar pull-ups
20 toes to bar
30 deadlifts at 85 lbs
30 box jumps
20 burpees
10 deadlifts at 85 lbs
10 power cleans at 85 lbs
 16m 00s
Performed as RX
Gretchen P 11/28/2017 Sheepdog CrossFit None 30 wall balls
20 toes to bar
30 box jumps
20 SDHPs at 65 lbs
30 burpees
20 squats to overhead press at 65 lbs
400 M run		 15m 00s
Performed as RX
Gretchen P 11/27/2017 Sheepdog CrossFit None 12 AMRAP
6 SDHPs at 65 lbs
6 burpees
6 push press at 65 lbs (suppose to be snatches but I suck)		 5 rounds 4 reps
Performed as RX
Gretchen P 11/26/2017 Sheepdog CrossFit None 300
25 pull-ups
50 squats
50 push-ups
50 sit-ups
50 windshield wipers
50 side lunges
25 pull-ups 		20m 00s
Performed as RX
Gretchen P 11/24/2017 Sheepdog CrossFit None 5 rounds:
10 burpees deadlifts at 40 lbs
10 SDHPs		 20m 00s
Performed as RX
Gretchen P 11/23/2017 Sheepdog CrossFit None 50 sit-ups
50 walking lunges each side
40 back squats with 30 lbs
40 sit-ups
30 hanging cleans with 40 lbs
30 burps
20 overhead squats with 20 lbs
20 sit-ups
2 min plank		 28m 00s
Performed as RX
Gretchen P 11/22/2017 Sheepdog CrossFit None 6 rounds
5 deadlifts at 155 lbs
10 toes to bar
20 double unders		 17m 46s
Workout Scaled
Gretchen P 11/21/2017 Sheepdog CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 1h 4m 42s
Workout Scaled
Gretchen P 11/20/2017 Sheepdog CrossFit Josh For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups		 14m 10s
Workout Scaled
Gretchen P 11/19/2017 Sheepdog CrossFit None 50 weighted sit-ups
40 squats
30 kb swings at 20 lbs
20 push presses at 20 lbs
10 man-makers at 10 lbs
20 push presses at 20 lbs
30 kb swings at 20 lbs
40 squats
50 weighted sit-ups 		22m 00s
Performed as RX
Gretchen P 11/12/2017 Sheepdog CrossFit None 3-mile run 27m 49s
Performed as RX
Gretchen P 11/10/2017 Sheepdog CrossFit None P90x Chest and Arms
Pull-ups, Push-ups
Then Ab workout		 45m 00s
Performed as RX
Gretchen P 11/08/2017 Sheepdog CrossFit None 5.3 mile bridge run, Sarasota 60m 00s
Performed as RX
Gretchen P 11/07/2017 Sheepdog CrossFit None 10, 9, 8.......1

Dumbbell thrusters at 15lbs each
Dumbbell kb swings at 25lbs
Sit-ups

Then
Triceps extensions
Weighted squats		 25m 00s
Performed as RX
Gretchen P 11/01/2017 Sheepdog CrossFit The Ghost 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
 313 reps
Workout Scaled
Gretchen P 10/31/2017 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 160 reps
Performed as RX
Gretchen P 10/30/2017 Sheepdog CrossFit None 5 Rounds:
1 min Muscle Snatch at 55 lbs
1 min Front Squat at 55 lbs
1 min Burpees over bar
1 min rest		 143 reps
Performed as RX
Gretchen P 10/26/2017 Sheepdog CrossFit None 17 Min Partner Workout
50 deadlifts
30 burpees
50 front squats
30 burpees
50 pushpress
30 burpees
Rest of time clean and jerk. Score is total number clean and jerk 		5 reps
Workout Scaled
Gretchen P 10/25/2017 Sheepdog CrossFit None 12 Min: EMOM
10 wall balls then as many burpees as possible. Score is number of burpees. 		38 reps
Performed as RX
Gretchen P 10/24/2017 Sheepdog CrossFit None Partner Workout: 18 Minutes
0-3 min Run 400 (1)/DL 225/125 lbs (2)
3-6 min Run 400 (2)/Clean and Jerk 135/65 lbs. (1)
6-9 min Run 400 (1)/Pull-ups (2)
9-12 min Run 400 (2)/DL 225/125 lbs (1)
12-15 min Run 400 (1)/Clean and Jerk 135/65 lbs (2)
15-18 min Run 400 (2)/Pull ups (1)		 140 reps
Performed as RX
Gretchen P 10/23/2017 Sheepdog CrossFit None 2 rounds:
25 pull-ups
50 sit-ups
100 double unders/300 single unders		 11m 40s
Performed as RX
Gretchen P 10/22/2017 Sheepdog CrossFit None 50 sit-ups
40 knees to elbows
30 side v-ups
20 leg lifts
10 sit-ups		 10m 34s
Performed as RX
Gretchen P 10/21/2017 Sheepdog CrossFit None 3 Rds:
15 Cleans at 40 lb
12 Push press at 40 lb
9 kb swings at 20 lb
400 m run		 16m 23s
Performed as RX
Gretchen P 10/19/2017 Sheepdog CrossFit None Blackjack:
21 Thrusters at 30
21 Burpees
21 Front Squats at 30
21 Bicep Curls
21 Situps
21 Side sit-ups
21 KB swings at 20		 10 rounds 57 reps
Performed as RX
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