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Athlete Date Sort Location Workout Name Description Results
Gretchen P 10/18/2017 Sheepdog CrossFit None 5 rounds:
10 deadlifts at 135 lbs
10 burpees 		15m 33s
Performed as RX
Gretchen P 10/17/2017 Sheepdog CrossFit None 400 M Run
Then 30, 20, 10 of
Hanging Snatches 55 lbs
Pull-ups
Then 400 M run 		15m 04s
Workout Scaled
Gretchen P 10/16/2017 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 20s
Workout Scaled
Gretchen P 10/15/2017 Sheepdog CrossFit None 3 mile run; then
5 min continuous lift		 27m 36s
Performed as RX
Gretchen P 10/14/2017 Sheepdog CrossFit None 20 AMRAP
10 Burpees
10 KB Swings @ 20 lbs
10 Sit-ups with 8 lbs. medicine ball
10 Hand release push-ups		 7 rounds 3 reps
Performed as RX
Gretchen P 10/13/2017 Sheepdog CrossFit None Two mile easy run 22m 00s
Performed as RX
Gretchen P 10/10/2017 Sheepdog CrossFit None 800m run
50 burpees
50 kb swings at 35 lbs
50 sit-ups
800m run		 15m 34s
Performed as RX
Gretchen P 10/09/2017 Sheepdog CrossFit None 100 thrusters with 15 lbs dumbbells.

Beginning of every minute perform five burpees then work on thrusters til next min. 		10m 46s
Performed as RX
Gretchen P 10/08/2017 Sheepdog CrossFit None 4 mile run 39m 17s
Performed as RX
Gretchen P 10/05/2017 Sheepdog CrossFit None 30 pull-ups
20 box jumps
10 snatches at 55 lbs
20 box jumps
30 pull-ups 		9m 53s
Workout Scaled
Gretchen P 10/03/2017 Sheepdog CrossFit None 4 rounds:
15 Push-ups on 45 lbs plates
10 SDHP at 65 lbs
5 Thrusters at 65 lbs
400m run		 21m 39s
Performed as RX
Gretchen P 10/02/2017 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
35 lbs Kettlebell X 21 swings
12 Pull-ups

Then
Ab Ripper X		 12m 57s
Performed as RX
Gretchen P 09/28/2017 Sheepdog CrossFit None Two min: Row
Two min: Thrusters at 65 lbs.
Two min: Row
Two min: Snatch at 65 lbs.
Two min: Row
Two min: Squat clean at 65 lbs.
=87
Then
3 rounds:
5 Man Makers
10 Pull-ups
15 Sit-ups
20 Squats		 8m 53s
Performed as RX
Gretchen P 09/26/2017 Sheepdog CrossFit None 3-mile run 29m 55s
Performed as RX
Gretchen P 09/25/2017 Sheepdog CrossFit None 50 wall balls at 10 lbs
15 cleans at 75 lbs
50 wall balls
10 cleans
50 wall balls
5 cleans		 17m 30s
Performed as RX
Gretchen P 09/23/2017 Sheepdog CrossFit None 15 min EMOM

5 min
10 deadlifts at 40 lbs
10 sit-ups
10 mountain climbers

5 min
10 push press
10 push-ups
5 burpees

5 min
10 sit-ups
10 squats
10 bicep curls
 15m 00s
Performed as RX
Gretchen P 09/22/2017 Sheepdog CrossFit None 15 min AMRAP
5 cleans at 75 lbs.
5 ring dips		 10 rounds 0 reps
Performed as RX
Gretchen P 09/20/2017 Sheepdog CrossFit None 42 wall balls at 10 lbs
21 back squats at 55 lbs
30 wall balls
15 front squats
18 wall balls
9 overhead squats 		14m 25s
Performed as RX
Gretchen P 09/18/2017 Sheepdog CrossFit None 5 rounds:
22 kb swings at 20 lbs
400 m run
22 burpees

Then 3 rounds:
Right handed clean at 20 lbs
Left handed clean at 20 lbs		 26m 29s
Performed as RX
Gretchen P 09/17/2017 Sheepdog CrossFit None 3 mile run 27m 55s
Performed as RX
Gretchen P 09/15/2017 Sheepdog CrossFit None 21-15-9
Pull Ups
Press at 40 lbs.
Tricep extensions at 15 lbs.		 30m 00s
Performed as RX
Gretchen P 09/10/2017 Sheepdog CrossFit None Back squat at 40 lbs 4x4
Push press at 40 lbs 4x4
Push jerk at 40 lbs 4x4
Then 16 burpees
Then two rounds:
50 sit up
8 pull ups
8 push press at 40 lbs
Then 16 burpees 		30m 00s
Performed as RX
Gretchen P 09/09/2017 Sheepdog CrossFit None 100 single unders
21 cleans at 40 lbs
21 pull ups
100 single unders
15 thrusters at 40 lbs
15 pull ups
100 single unders
9 cleans at 40 lbs
9 pull ups
100 single unders 		30m 00s
Performed as RX
Gretchen P 09/07/2017 Sheepdog CrossFit None 15 Min AMRAP Team WOD
One athlete does one round of:
10 Dead Lifts @ 185/115
25 Ab-Mat Sit-ups

While the first athlete is doing the round of exercises, the second rows for calories. After the first athlete completes the round, team members switch positions.

Score is total calories rowed by the team. 		199 reps
Performed as RX
Gretchen P 09/06/2017 Sheepdog CrossFit None 20 min AMRAP
5 pull ups
10 HR pushups
15 Squats
20 pulls on rower

Score is total Cals		 71 reps
Performed as RX
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