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Athlete Date Sort Location Workout Name Description Results
Gretchen P 06/03/2020 Sheepdog CrossFit None Teams of 2: Tailpipe
One partner does 200 m on ski erg
Other holds a 40 lbs sandbag
Each partner does a total of 800 m on ski erg

then
10-8-6-4-6-8-19
Dumbbell DL, Clean, Front Squat with 20 lbs DBs
Ball slams with 20 lbs
50 m walking lunge
100 m rn		 40m 00s
Performed as RX
Gretchen P 06/01/2020 Sheepdog CrossFit None 4x8 eccentric press
Then

4x3 Bent over curls then
12 ring pull-ups

then 16 min 1st min, 2nd, min, repeat
100m ski erg 1 min
40 mountain climbers 1 min		 40m 00s
Performed as RX
Gretchen P 05/30/2020 Sheepdog CrossFit None 2 mile jog 19m 00s
Performed as RX
Gretchen P 05/29/2020 Sheepdog CrossFit None 16 min
Min 1: 100m ski erg
Min 2: 100 foot waiter walk with 22 lbs

Rest 4 min, then

16 min
Min 1: 12 dumbbell rows with 15s
Min 2: 150m sled push (140 lb sled)		 32m 00s
Performed as RX
Gretchen P 05/28/2020 Sheepdog CrossFit None 20 min handbike, level 3 20m 00s
Performed as RX
Gretchen P 05/27/2020 Sheepdog CrossFit None 4x6 Thrusters
Then
12:00 min
6-6-8-8-10-10
Every two min, KB clean and strict press 22 lbs
Then
16-14-12-10-8-6-4-2
1-2-3-4-5-6-7-8
Goblets Squats and KB swings with 22 lbs		 35m 00s
Performed as RX
Gretchen P 05/25/2020 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 1h 2m 33s
Performed as RX
Gretchen P 05/24/2020 Sheepdog CrossFit None 1 min bench press
1 min plank rows
1 min leg lefts
1 min triceps extensions
1 min rest

x 3		 15m 00s
Performed as RX
Gretchen P 05/22/2020 Sheepdog CrossFit None 3 mile slow run/jog (stupid knee) 29m 37s
Performed as RX
Gretchen P 05/19/2020 Sheepdog CrossFit None 20 min AMRAP
30 sit-ups
10 press
10 tricep extensions		 7 rounds 0 reps
Performed as RX
Gretchen P 05/17/2020 Sheepdog CrossFit None 4 rounds with a partner
1 partner does UBE while other does:
30 push-ups
30 sit-ups
30 plank rows. Then switch		 30m 00s
Performed as RX
Gretchen P 05/16/2020 Sheepdog CrossFit None 3 rounds
30 deadlifts
30 dips

then
10 min UBE		 30m 00s
Performed as RX
Gretchen P 05/15/2020 Sheepdog CrossFit None 15 min
EMOM
5 presses at 30 lbs
5 biceps curls at 30 lbs
5 triceps at 15 lbs		 15m 00s
Performed as RX
Gretchen P 05/14/2020 Sheepdog CrossFit None 20 Min
UBE Handbike		 20m 00s
Performed as RX
Gretchen P 05/12/2020 Sheepdog CrossFit None 20 min UBE 20m 00s
Performed as RX
Gretchen P 05/10/2020 Sheepdog CrossFit None 6 rounds
180 single under
30 kb swings
15 burpees		 30m 00s
Performed as RX
Gretchen P 05/09/2020 Sheepdog CrossFit None 20 min
50-430-20-10
jump rope
sit ups

remaining time: AMRAP
10 Backward lunges
10 shoulder to shoulder squats
10 burpees
10 mountain climbers		 460 reps
Performed as RX
Gretchen P 05/06/2020 Sheepdog CrossFit None 12 min:
Min 1: 8 power cleans at 60 lbs
Min 2: 8 burpees

Then
5 rounds:
10 cal ski erg
68lb Romanian deadlift x 10
100 singles
100 m sled push at 215 lbs
 40m 00s
Performed as RX
Gretchen P 05/04/2020 Sheepdog CrossFit None 4x10 each arm and leg:
Strict kB press with 18 lb kB
10 kB suitcase lunges

4x10
Snatch with 20 lb dumbbell
45 sec ring plank hold

3x30/15
Russian twist leg lifts
Russian twistA with 15 lb plate 		30m 00s
Performed as RX
Gretchen P 05/03/2020 Sheepdog CrossFit None 5 rounds, 3 min AMRAP with 1 min rest
3 dumbbell devil press
6 alternating pistols
9 russian twists
12 box jumps		 196 reps
Performed as RX
Gretchen P 05/02/2020 Sheepdog CrossFit None 5 mile run 47m 19s
Performed as RX
Gretchen P 05/01/2020 Sheepdog CrossFit None 21-18-15-12 burpees
between each, 1 round of DT		 15m 00s
Performed as RX
Gretchen P 04/30/2020 Sheepdog CrossFit Dallas 5 5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.		 30m 00s
Performed as RX
Gretchen P 04/29/2020 Sheepdog CrossFit None 3 mile walk-recovery 25m 00s
Performed as RX
Gretchen P 04/28/2020 Sheepdog CrossFit None 80 singles
15-12-9 thrusters

then
15 AMRAP
3 HSPUs
6 Box Squats with 30 lbs
9 SDHPs
40 singles		 6 rounds 0 reps
Performed as RX
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