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Athlete	Date	Location	Workout Name	Description	Results
Gretchen P	09/25/2020	Sheepdog CrossFit	None	10 x 30/15 Ring Plank Holds Battle Ropes Ski Erg Bear Crawls Then 4x8 Half Kneeling Cross Body Ball Slams Weighted hollow rock flutter kicks.	30m 00s Performed as RX
Gretchen P	09/23/2020	Sheepdog CrossFit	None	5 x 20/20 Singles Banded Shoulder Drivers Sandbag Shuttle Runs then 6x30/20 1:2 KB Clean/Squat 1-arm Racked Step-Ups H2H KB Swings Mountain Climbers Inverted Ring Rows	30m 00s Performed as RX
Gretchen P	09/22/2020	Sheepdog CrossFit	None	Kickboxing	30m 00s Performed as RX
Gretchen P	09/21/2020	Sheepdog CrossFit	None	3 rounds 12 power strokes on rower 12 pushups 12 snatches then 8 rounds 16 bridged presses 8 bicep curls 8 ball slams	30m 00s Performed as RX
Gretchen P	09/18/2020	Sheepdog CrossFit	None	16 min, Every 2 Min 8 KB cleans with 24 lb KBs 6 presses with KBs 4 front squats with KBs then 3 rounds 8 each side landmine cross press 8 each side snatch to press landmines 16 russian twists all at 45 lbs	30m 00s Performed as RX
Gretchen P	09/15/2020	Sheepdog CrossFit	None	Kickboxing	30m 00s Performed as RX
Gretchen P	09/14/2020	Sheepdog CrossFit	None	Warmup: 3 rounds 6x deadlift, clean, push press 50 ft. plate push then 10 rounds: 10 cal ski erg 100 ft farmer carry overhead with 25 lb kb each side 20 reverse goblet squats at 30 lbs	40m 00s Performed as RX
Gretchen P	09/12/2020	Sheepdog CrossFit	None	9/11 Pentagon 800 m run 46 cleans 46 sit-ups 46 box jumps 46 pull-ups 800m run	35m 00s Performed as RX
Gretchen P	09/11/2020	Sheepdog CrossFit	None	103 step ups 103 push-ups 103 cal row 103 KB swings	30m 00s Performed as RX
Gretchen P	09/09/2020	Sheepdog CrossFit	None	3 rounds warm up: 15 sec assault bike 6 sandbag tosses at 40 lbs six burpee over sandbag then 4x6 deadlifts at 115 3x6 kickstand goblet squats with 30 lbs 3x6 tall kneeling overheads with 15 lb ball then 3x12 Russian twists with 15 lb weight	40m 00s Performed as RX
Gretchen P	09/08/2020	Sheepdog CrossFit	None	Kickboxing	45m 00s Performed as RX
Gretchen P	09/07/2020	Sheepdog CrossFit	None	5 min EMOM 10 burpees 15 tricep extensions 20 sit-ups 25 kB swings Planks 8 box jumps	30m 00s Performed as RX
Gretchen P	09/06/2020	Sheepdog CrossFit	None	5x3 EMOM Arm hangs Burpees Sit ups with kb Plank kb drags Something else!	17m 00s Performed as RX
Gretchen P	09/02/2020	Sheepdog CrossFit	None	23 min: 1 Min: 8 power cleans at 65 lbs 1 Min: 8 cal ski erg 1 Min: 4 each side push press with 12 kg kb	23m 00s Performed as RX
Gretchen P	09/01/2020	Sheepdog CrossFit	None	Kickboxing	40m 00s Performed as RX
Gretchen P	08/31/2020	Sheepdog CrossFit	None	150 m row sprints x 10	20m 00s Performed as RX
Gretchen P	08/29/2020	Sheepdog CrossFit	None	10 rounds 20/20 Hollow Rocks Plank Tricep extensions	20m 00s Performed as RX
Gretchen P	08/28/2020	Sheepdog CrossFit	None	10 rounds 20/20 KB swings Scotty rows Sprawl/Clean/Squat then 60 ball slams at 25 lbs	30m 00s Performed as RX
Gretchen P	08/26/2020	Sheepdog CrossFit	None	3x500 m row 2:07 2:12 2:15 then 3x200 row :50 :51 :52 then 3x20/20 pot stirrers leg lifts side KB bends	20m 00s Performed as RX
Gretchen P	08/25/2020	Sheepdog CrossFit	None	Kickboxing	45m 00s Performed as RX
Gretchen P	08/24/2020	Sheepdog CrossFit	None	10 min EMOM 3 romanian deadlifts 3 rows 3 cleans then 3x20/20 Mountain climbers Battle ropes Sandbag toss Z presses	30m 00s Performed as RX
Gretchen P	08/23/2020	Sheepdog CrossFit	None	2 mile run then 4 exercises, 5 times, 30/30 Box Jumps Flutter Kicks Reverse Burpee Box Jumps Planks	30m 00s Performed as RX
Gretchen P	08/21/2020	Sheepdog CrossFit	None	10, 9, 8,......1 Back squats Ski erg Farmers carry, 100ft. 48 lbs each side Ball pot stirrers	30m 00s Performed as RX
Gretchen P	08/19/2020	Sheepdog CrossFit	None	10 min, EMOM 5 Snatches at 55 Lbs then 8x5 Z press on Yoga Ball then 5x30/30 L arm split row R arm split row KB clean/lunge/halo	30m 00s Performed as RX
Gretchen P	08/17/2020	Sheepdog CrossFit	None	6x6 DB Burpees, Deadlifts, Hammer Curl DB Z-press 6x20/20 DB Hollow Flutter Kicks Lateral Ladder Split Squat Jumps Wall Sits Plate Hold Russian Twists	30m 00s Performed as RX

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