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Athlete Date Sort Location Workout Name Description Results
Gretchen P 08/16/2020 Sheepdog CrossFit None 4 rounds, 7 min each, 30/30
planks
triceps extensions
bench press
leg lifts		 28m 00s
Performed as RX
Gretchen P 08/14/2020 Sheepdog CrossFit None 4x
12 quad rows with 25 lbs dumbbells
12 skater squats with 25 lbs

6x
12 step ups with 50 lbs racked
12 lunges
50ft sandbag drag at 60 lbs
12 hollow rocks		 30m 00s
Performed as RX
Gretchen P 08/13/2020 Sheepdog CrossFit None 3 rounds
5 clean and jerks
10 burpees
15 deadlift
all 65 lbs		 15m 00s
Performed as RX
Gretchen P 08/12/2020 Sheepdog CrossFit None 4x500 m row
Women: 2:10-2:30

2:10, 2:13, 2:20, 2:20

then
3x200 m row
51 sec, 90 sec off, repeat

then
4 rounds salom, 135lb hex bar carry		 30m 00s
Performed as RX
Gretchen P 08/10/2020 Sheepdog CrossFit None 1,2,3....10
kb deadlifts for 44 lbs each side
push-ups on kb handles

1,2,3...10
hanging power cleans at 25 lbs push press at 25 lbs
5 cal ski erg

100 kb leg lifts		 30m 00s
Performed as RX
Gretchen P 08/07/2020 Sheepdog CrossFit None 8, 50ft KB high knee waiter walk with 18 lb KB
x16 dead bugs with 32 lb kb

6, 50ft slow sled push with high knees
6 eccentric banded goblet squat with 44 lb kb
6 KB swings with 44 lb kb

6 20/10 off planked kb drags		 30m 00s
Performed as RX
Gretchen P 08/06/2020 Sheepdog CrossFit The Don For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders		 1h 30m 00s
Performed as RX
Gretchen P 08/05/2020 Sheepdog CrossFit None 4x 20/20 pushups

6x 30/60 10 bench press bridges with double kb....18 lbs each

then 8 rounds
20/20
Russian twists with battle rope
walking lunges
snatches
push press

 30m 00s
Performed as RX
Gretchen P 08/04/2020 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1
pull-ups
bench press
rows
triceps extensions		 20m 00s
Performed as RX
Gretchen P 08/03/2020 Sheepdog CrossFit None 5x5 eccentric isometric front curl db squats

4x4 hip flexed kb swings

then
5x 30/30
60 lb sandbag run
ski erg
jump rope 		30m 00s
Performed as RX
Gretchen P 08/02/2020 Sheepdog CrossFit None 20 min

1-10 min EMOM
Odd: 8 box jumps
Even: 8 Tricep extensions at 25 lbs

11-20 min
Odd: 1 min plank
Even: 16 sit-ups		 20m 00s
Performed as RX
Gretchen P 08/01/2020 Sheepdog CrossFit None 5 rounds
30 sec on/15 off
push-ups to side plank
kb draw up
curl to press
run
burpees		 20m 00s
Performed as RX
Gretchen P 07/31/2020 Sheepdog CrossFit None 10 m. AMRAP
squat clean
front lunge right
front lunge left
push press

Then
4x3
6 curtesy lunges with 25 lbs dumbbell
6 plank pikes
6 plank rows
 30m 00s
Performed as RX
Gretchen P 07/30/2020 Sheepdog CrossFit None 5 mile run 50m 00s
Performed as RX
Gretchen P 07/29/2020 Sheepdog CrossFit None 5x5 dual KB front squat with 26 lbs KBs
in between, 5 each side z press with 22 lbs kb.

Then 3 rounds as fast as possible
100 m run
200 m row
10 deadball slams at 30 lbs
5 pull-ups
50m sled pull
50m sled push ---- fastest was 2:50, then 2:57, then 3:04. 		30m 00s
Performed as RX
Gretchen P 07/28/2020 Sheepdog CrossFit None 3 rounds
99 arm circles with 5 lbs weights
7 v-ups
21 shoulder to overheads with 20 lbs dumbbells		 15m 00s
Performed as RX
Gretchen P 07/27/2020 Sheepdog CrossFit None 30 min
Every :90 seconds
5 push-ups
5 heavy KB swings at 44 lbs
5 cal ski erg		 30m 00s
Performed as RX
Gretchen P 07/26/2020 Sheepdog CrossFit None 7-8 miles on Suwanee Greenway 1h 10m 00s
Performed as RX
Gretchen P 07/25/2020 Sheepdog CrossFit None P90x Bis and Tris: 30 min

Then

60 min of kickboxing at gym		 1h 30m 00s
Performed as RX
Gretchen P 07/24/2020 Sheepdog CrossFit None 30 min EMOM
Min 1: :30 sec battle ropes
Min 2: 150m row
Min 3: 6 KB clean to squats

 30m 00s
Performed as RX
Gretchen P 07/17/2020 Sheepdog CrossFit None 3 rounds
10 min, EMOM, 45 lbs press
then
3 min active rest:
30 KB swings at 45 lbs
6 Sand bag tosses at 60 lbs
and repeat.....		 30m 00s
Performed as RX
Gretchen P 07/15/2020 Sheepdog CrossFit None 4x6
Back Squats at 75 lbs
12 jumping lunges
6 ring-assisted squat jumps

Then
4x6 off side bent over rows with uneven grip---one DB at 15 lbs, one KB at 25 lbs.
8 Swiss ball pikes		 30m 00s
Performed as RX
Gretchen P 07/13/2020 Sheepdog CrossFit None 30 min AMRAP
3 cleans at 65 lbs
6 push-ups
9 cal ski erg		 14 rounds 11 reps
Performed as RX
Gretchen P 07/08/2020 Sheepdog CrossFit None 5x5 DBL KB Bottoms Up Squats
1 Arm DB Lateral Lunge on Slider

4x6 Eccentric DB Reverse Lunge Slider

Elevated Single Arm Panks

3x50' per side chaos high knee suitcase carries with 35 lb KB		 30m 00s
Performed as RX
Gretchen P 07/06/2020 Sheepdog CrossFit None 60/30
Close Grip 90 degree DB Hold
Close Grip DB curls
Hammer Grip 90 degree DB Hold
Hammer Grip curls
Supinated Grip 90 degree DB Hold
Supinated Grip DB curls
Rest 2 min. Do it again

Then
4 Rounds
6 DL
6 Bend over row
6 BB hanging power clean
6 cal ski erk
6 inv. ring rows		 30m 00s
Performed as RX
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