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Athlete Date Sort Location Workout Name Description Results
Gretchen P 09/05/2017 Sheepdog CrossFit None 800m run
50 squats
800m run
40 sit-ups
400m run
30 kb swings @ 35lbs
400m run
20 burpees
400m run
10 push-ups
400m run		 23m 51s
Performed as RX
Gretchen P 09/04/2017 Sheepdog CrossFit None 50 overhead lunges at 30lbs
40 sit-ups; 4 min of abs
30 thrusters at 40lbs
20 burpees
10 squat cleans		 30m 00s
Performed as RX
Gretchen P 08/29/2017 Sheepdog CrossFit None 10 min AMRAP
5 Deadlifts
5 Hanging Cleans
5 Hanging Cleans and Jerks		 6 rounds 10 reps
Workout Scaled
Gretchen P 08/28/2017 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 50s
Workout Scaled
Gretchen P 08/27/2017 Sheepdog CrossFit 3 Mile Run None 27m 48s
Performed as RX
Gretchen P 08/24/2017 Sheepdog CrossFit None 5 rounds of:
15 Wall Balls
12 Push Ups
9 Cleans@ 65 lbs.		 14m 15s
Performed as RX
Gretchen P 08/23/2017 Sheepdog CrossFit 'Ol 99er 99 Jumping Jacks
99 Sit-Ups
99 Second Wall Sit
99 Leg Lifts
9 pushups..

88...77...66...55...44...33...22...then

11 minute run		 55m 05s
Performed as RX
Gretchen P 08/16/2017 Sheepdog CrossFit None 10 Chest to Bar Pull-Ups
20 Toes to Bar
30 Deadlifts @135
300 Single-Unders
30 Box Jumps
20 Burpees
10 Cleans @ 65		 23m 50s
Workout Scaled
Gretchen P 08/15/2017 Sheepdog CrossFit Double Grace Clean and Jerk, 60 reps 12m 50s
Workout Scaled
Gretchen P 08/15/2017 Sheepdog CrossFit Workout 2 12 min AMRAP
10 Burpees
10 Squats
10 Sit-ups		 5 rounds 9 reps
Performed as RX
Gretchen P 08/14/2017 Sheepdog CrossFit None In Teams of 2 for Time:
200 Double Unders (600 Single Unders)
100 Wall Balls
100 Ab Mat Sit Ups
100 Pull Ups
100 HR Push Ups

One person working at a time		 23m 50s
Workout Scaled
Gretchen P 08/12/2017 Sheepdog CrossFit None 4 Mile Run 37m 30s
Performed as RX
Gretchen P 08/11/2017 Sheepdog CrossFit None Dirty 30
4 rounds, 2 exercises, all weighted
Round 1:
Alternating Side Lunge/Renegade Row x 2

Round 2:
Sumo Row/Chest Fly Raise x 2

Round 3:
Squat Lateral Raise/Tricep Kickback x 2

Round 4:
Side Bend/Side Plank Raise x2
 30m 00s
Performed as RX
Gretchen P 08/08/2017 Sheepdog CrossFit None 2 miles Precor; then
3 sets:
10 Man-Makers
20 Squats
30 Weighted Sit-Ups
7 Dead-Lifts		 40m 00s
Performed as RX
Gretchen P 08/07/2017 Sheepdog CrossFit None 800m run; then
2 sets of:
50 Burpees
40 Thrusters
30 Sit-ups
20 KB Swings
10 HR Push-ups
40m 00s
Performed as RX
Gretchen P 08/06/2017 Sheepdog CrossFit None 3 mile run 28m 41s
Performed as RX
Gretchen P 08/04/2017 Sheepdog CrossFit None 21-15-9
40 lb. Thrusters
Hand-Release Push-ups
20 lb. Front Squats
Pull-ups
Sit-ups
Burpees		 20m 51s
Performed as RX
Gretchen P 08/03/2017 Sheepdog CrossFit None 12 min
3,6,9,12.......
Kb Swings
Toes to Bar 		5 rounds 13 reps
Performed as RX
Gretchen P 08/01/2017 Sheepdog CrossFit None 15 AMRAP
8 snatches @ 55 lbs
10 push-ups
12 sit-ups		 6 rounds 8 reps
Performed as RX
Gretchen P 07/31/2017 Sheepdog CrossFit None 12 min EMOM
3 deadlifts; then
burpees for rest of the minute.

Score is number of burpees		 104 reps
Workout Scaled
Gretchen P 07/26/2017 Sheepdog CrossFit Prison Walk 20, 19, 18......down to 1 Burpee
Walk 50 m between sets		 25m 00s
Performed as RX
Gretchen P 07/25/2017 Sheepdog CrossFit None For Time:
400 m Run; then
7 rounds of:
10 Wall Balls
10 Pull ups; then
400 m Run		 15m 29s
Performed as RX
Gretchen P 07/24/2017 Sheepdog CrossFit None 10 min AMRAP
10 pull-ups
15 wall balls @ 10 lbs.
20 double-unders		 3 rounds 24 reps
Performed as RX
Gretchen P 07/23/2017 Sheepdog CrossFit 170722 Swim as far as possible in 30 minutes 0.25 mi
Performed as RX
Gretchen P 07/22/2017 Sheepdog CrossFit None 3 mile run 28m 20s
Performed as RX
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