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Athlete	Date	Location	Workout Name	Description	Results
Gretchen P	11/01/2020	Sheepdog CrossFit	None	40 pull-ups 40 sit-ups 40 burpees 40 triceps extensions 40 push-ups	30m 00s Performed as RX
Gretchen P	10/31/2020	Sheepdog CrossFit	None	20 min 5 min EMOM 25 KB swings 5 min EMOM 12 planking KB drags 5 min EMOM 20 sit-ups 5 min EMOM Planks	20m 00s Performed as RX
Gretchen P	10/30/2020	Sheepdog CrossFit	None	8x30/30 Battle Ropes Step ups KB farmer carry, 50 m Deadball slams	30m 00s Performed as RX
Gretchen P	10/29/2020	Sheepdog CrossFit	None	10 rounds 5 Handstand Push Ups 10 Squats 15 Sit-ups	15m 00s Performed as RX
Gretchen P	10/27/2020	Sheepdog CrossFit	None	Kickboxing	30m 00s Performed as RX
Gretchen P	10/24/2020	Sheepdog CrossFit	None	4 mile run	36m 52s Performed as RX
Gretchen P	10/23/2020	Sheepdog CrossFit	None	8 rounds 30/30 KB suitcase carry at 52 lbs power row KB suitcase carry at 52 lbs power ski	32m 00s Performed as RX
Gretchen P	10/21/2020	Sheepdog CrossFit	None	5x5 Heavy GB squats with 44 lbs 20 min AMRAP 100 m. shuttle run 6 Squats 6 push presses with DBs, 20 lbs 12 lunges with DBs, 20 lbs 100 m shuttle run with DBs, 20 lbs	9 rounds 0 reps Performed as RX
Gretchen P	10/19/2020	Sheepdog CrossFit	None	10-8-6-4-2-2-4-6-8-10 Cleans at 65 lbs Snatches at 25 lbs Bear Crawl Pull-ups Bench press	30m 00s Performed as RX
Gretchen P	10/19/2020	Sheepdog CrossFit	None	Gym	30m 00s Performed as RX
Gretchen P	10/18/2020	Sheepdog CrossFit	None	3 mile run	27m 00s Performed as RX
Gretchen P	10/16/2020	Sheepdog CrossFit	None	10 min consistent KB moves then 4x 100 m row 6 squats jumps 30 sec goblet squat hold 30 sec goblet squats 30 sec bw squats	20m 00s Performed as RX
Gretchen P	10/14/2020	Sheepdog CrossFit	None	5x16 deadlifts at 85 lbs + 12 north/south lunges with 25 lbs then 4x8 bent over rows holding at top--15 lbs 8 push-ups 16 leg lifts	35m 00s Performed as RX
Gretchen P	10/13/2020	Sheepdog CrossFit	None	3 mile run: 9:11 pace	27m 39s Performed as RX
Gretchen P	10/12/2020	Sheepdog CrossFit	None	6x30/30 Rope pull Press with KB 42 lbs OH ball slam with 20 lbs Plank with KB drag, 35 lbs Pallof Press with 24 lb KB Rest	30m 00s Performed as RX
Gretchen P	10/10/2020	Sheepdog CrossFit	None	4 mile run on South Beach, MIA	38m 00s Performed as RX
Gretchen P	10/07/2020	Sheepdog CrossFit	None	9K: 3000m assault bike 3000m row 3000m ski erg	30m 00s Performed as RX
Gretchen P	10/06/2020	Sheepdog CrossFit	None	Kickboxing	30m 00s Performed as RX
Gretchen P	10/05/2020	Sheepdog CrossFit	None	4x6 Bent over rows, 30 lbs dumbbells 4x6 Bicep curls 4x6 KB push press on Swiss ball 6x30/15 Push out	20m 00s Performed as RX
Gretchen P	10/04/2020	Sheepdog CrossFit	None	21-15-9 Sit-ups Leg lifts Tricep extensions Bicep curls Side Bends	20m 00s Performed as RX
Gretchen P	10/03/2020	Sheepdog CrossFit	None	2 mile run 42 in 40: 40 miles left	20m 00s Performed as RX
Gretchen P	10/02/2020	Sheepdog CrossFit	None	8x 30/15 East-West KB drag plank 1/3 of a get up KB mountain climbers North-West KB drag plank KB swing to snatch	20m 00s Performed as RX
Gretchen P	09/30/2020	Sheepdog CrossFit	None	6x6 deadlifts rows cleans front squats back squats 12 min AMRAP 5 headcutters 20 step ups 6x30/30 rows then Prison Walk 24:25	60m 00s Performed as RX
Gretchen P	09/28/2020	Sheepdog CrossFit	None	10-8-6-4-2 manmakers at 25 lbs 10 cal row 200 ft sled push then 3x 10 tall kneeling dead ball raises 60 leg lifts	30m 00s Performed as RX
Gretchen P	09/27/2020	Sheepdog CrossFit	None	4 mile run	39m 01s Performed as RX

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