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Athlete Date Sort Location Workout Name Description Results
Gretchen P 07/05/2020 Sheepdog CrossFit Bert For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees		 1h 20m 32s
Performed as RX
Gretchen P 07/04/2020 Sheepdog CrossFit None 1.5 mile run
60 shoulder taps
15 v ups
40 shoulder taps
15 v ups
40 shoulder taps
15 v ups
16 shoulder taps
1.5 mile run		 30m 00s
Performed as RX
Gretchen P 07/03/2020 Sheepdog CrossFit None 200 feet overhead plate carry at 25 lbs
200 feet 60lb sandbag carry
then
4x10
pushups
ab roll outs
10 each side sidebands kbs with 41 lbs
then
100 kb swings for time: 2:16
2x turkish get ups 5 each side then 5 gbs squats		 30m 00s
Performed as RX
Gretchen P 07/01/2020 Sheepdog CrossFit None 5x4 romanian deadlifts at 85 lbs
Then
8x20/20
battle ropes
slider mountain climbers
50m run with 20 lb dumbbells
hollow rocks		 20m 00s
Performed as RX
Gretchen P 06/30/2020 Sheepdog CrossFit None 5 rounds:
3 min AMRAP
3 chest presses at 40 lbs
6 sit-ups
9 ab leg lifts

15 min on handbike		 21 rounds 17 reps
Performed as RX
Gretchen P 06/29/2020 Sheepdog CrossFit None 10-20-30
arnold curl and press
bent over rows
db pushups
weighted lunges
heavy KB swings		 20m 00s
Performed as RX
Gretchen P 06/26/2020 Sheepdog CrossFit None 4x8 KB FP, 18 lbs KBs
+6 per side ball slams

6x4 heavy one arm PP eccentric
+150m row

3 rounds:
12 slider pikes
12 leg lefts each side		 30m 00s
Performed as RX
Gretchen P 06/24/2020 Sheepdog CrossFit None 6 rounds:
100 Sled Pull/Push
10m DB BC
20 BW Step-ups
250m ski		 18m 00s
Performed as RX
Gretchen P 06/23/2020 Sheepdog CrossFit None 1 mile run then
10 laps in pool
then 10 min abs		 30m 00s
Performed as RX
Gretchen P 06/22/2020 Sheepdog CrossFit None 10 rounds
3 deadlifts at 135 lbs
3 pull-ups

then
5 rounds
6 KB head cutters at 32 lbs
12 each side lunging pallof presses		 30m 00s
Performed as RX
Gretchen P 06/21/2020 Sheepdog CrossFit None 2 mile run at 17:08
19 clusters
86 burpees
32 sit-ups		 30m 00s
Performed as RX
Gretchen P 06/19/2020 Sheepdog CrossFit None 3x5:00

50 KB swings with 41 lb kb in 2:00 min
then next 3 min AMRAP
6 hanging power cleans with barbell--55 lbs
6 push presses at 55 lbs
6 sandbag tosses at 60 lbs

1 round: 36 reps
2 round: 34 reps
3 round: 34 reps		 104 reps
Performed as RX
Gretchen P 06/18/2020 Sheepdog CrossFit None 3 mile run 27m 10s
Performed as RX
Gretchen P 06/17/2020 Sheepdog CrossFit None 16 min
1 min: 125m row
2 min: 100 ft waiter walk with 16 kg kb

16 min
1 min: 125m ski erg
2 min: 10 plank rows with 20 lbs		 32m 00s
Performed as RX
Gretchen P 06/16/2020 Sheepdog CrossFit None 5 mile run 47m 17s
Performed as RX
Gretchen P 06/15/2020 Sheepdog CrossFit None 8x2/side
kb burpee
kb jump squat
dead start clean
swing snatch to reverse lunge


then
4x
6 kb goblet squats
12 curtsey lunges
12 stir the pots
24 elbow side planks 		40m 00s
Performed as RX
Gretchen P 06/14/2020 Sheepdog CrossFit None 41 box jumps
41 pull ups
41 kb swings
41 knees to elbows
41 presses
41 sit-ups
41 bench
41 burpees		 31m 52s
Performed as RX
Gretchen P 06/13/2020 Sheepdog CrossFit None 3 miles w/ vest 30m 11s
Performed as RX
Gretchen P 06/12/2020 Sheepdog CrossFit None 3x8 cleans (first 3 65lbs; next 3 70lbs)
10 slam balls (first 3 20lbs; next 3 25lbs)
40 mountain climbers
30 sec battle ropes
100 m sprint

rest 3 min, do it again. 		20m 00s
Performed as RX
Gretchen P 06/10/2020 Sheepdog CrossFit None 3x 20/20
Isometric split squat
reverse lunge old
all with 22 lbs kbs

then
4x12 heavy KB step ups
8 split squat jumps
8 jump squats

8x50 m KB bottoms up crosswalk with 15 lbs		 40m 00s
Performed as RX
Gretchen P 06/09/2020 Sheepdog CrossFit None 3 miles 27m 11s
Performed as RX
Gretchen P 06/08/2020 Sheepdog CrossFit None 4x8
DB held skater squats
ring push ups

then 24 min
1 min: 10 cal row
2 min: 20 KB bent over see saw rows with 22 lb kbs
3 min: 150m sled push at 135 lbs
4 min: 10 kb see saw z press		 40m 00s
Performed as RX
Gretchen P 06/06/2020 Sheepdog CrossFit None 1 mile run
15 min:
1 min 12 tricep extensions
2nd min 12 presses

2 min rest, then
30/30 side planks
30 sec leg lifts over kb		 40m 00s
Performed as RX
Gretchen P 06/05/2020 Sheepdog CrossFit None 10 rounds
1 clean and press
2 snatches
6 KB swings
2 windmills
1 romanian DL one leg

then
3x 30/15
kb leg lifts
knee gun press out		 30m 00s
Performed as RX
Gretchen P 06/04/2020 Sheepdog CrossFit None 25min handbike 25m 00s
Performed as RX
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