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Athlete Date Sort Location Workout Name Description Results
JP Hood 09/08/2016 Sheepdog CrossFit Bench Press Bench Press ladder
11-2-3-4-5-6-7-8-9-10 at 185#
25 double unders		 22m 04s
Workout Scaled
JP Hood 09/07/2016 Sheepdog CrossFit Front squats Front squats
2-2-2-2-2		 145-155-165-175-185 lbs
Performed as RX
JP Hood 09/07/2016 Sheepdog CrossFit 21-15-9 21-15-9
115 squat clean
Ring dips
Burpee pull ups		 24m 48s
Workout Scaled
JP Hood 05/31/2016 Sheepdog CrossFit Bam 7 rounds for time of:
11 body-weight deadlifts
15 Calorie Row		 20m 30s
Performed as RX
JP Hood 05/24/2016 Sheepdog CrossFit None 1-2-3...10 Power Cleans @ 135#

After each round of cleans, do one round of the following:
5 pullups
10 HR pushups
15 situps		 24m 04s
Workout Scaled
JP Hood 05/20/2016 Sheepdog CrossFit Invictus 160518 Every 5 minutes, for 25 minutes (5 sets) for times:
Row 500 Meters
25 Push-Ups		 1m 06s
Performed as RX
JP Hood 05/18/2016 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 130 reps
Workout Scaled
JP Hood 05/17/2016 Sheepdog CrossFit Invictus 160517 A.
Front Squat
4 reps @ 65% 135
3 reps @ 75% 155
2 reps @ 80% 165
3 reps @ 85% 170
2 reps @ 90% 175
1 rep @ 95%. 185
2 reps @ as heavy as possible 205

B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
20 Burpees
10 Box Jump-Overs (24/20)		 18m 22s
Performed as RX
JP Hood 05/16/2016 Sheepdog CrossFit Invictus 160516 A.
Two sets of:
Jerk Footwork Drills x 10 perfect reps

B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Keep all five sets between 75-90%

C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders		 6 rounds 0 reps
Workout Scaled
JP Hood 05/11/2016 Sheepdog CrossFit None 7 rounds
5 Dead Lifts 135 lbs
7 Power Cleans 135 lbs
9 Burpees		 17m 56s
Performed as RX
JP Hood 08/29/2014 Sheepdog CrossFit None 7 rounds
5 Dead Lifts 135 lbs
7 Power Cleans 135 lbs
9 Burpees		 13m 49s
Performed as RX
JP Hood 08/27/2014 Sheepdog CrossFit None 8 minute AMRAP:
6 Deadlifts @ 185#
12 Toes to bar		 4 rounds 6 reps
Performed as RX
JP Hood 08/27/2014 Sheepdog CrossFit None Bench Press 3-3-3-3-3 155-175-185-195-205-225 (1) lbs
Performed as RX
JP Hood 08/26/2014 Sheepdog CrossFit None 7 Rounds of:
7 Squat Cleans @ 135#
7 Burpees
7 Pullups		 23m 10s
Workout Scaled
JP Hood 08/22/2014 Sheepdog CrossFit CrossFit.com 130227 Run 5K 32m 32s
Performed as RX
JP Hood 08/20/2014 Sheepdog CrossFit None 3 Rounds:
400m Run
30 Overhead Squats @ 75#
21 Pullups		 28m 12s
Workout Scaled
JP Hood 08/19/2014 Sheepdog CrossFit None AMRAP 20 min:
10 HR Pushups
15 KB Swings @ 55#
20 Abmat Situps		 9 rounds 28 reps
Workout Scaled
JP Hood 08/18/2014 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Front Squat @ 135# (from the floor)
Deadlift @ 135#		 14m 45s
Performed as RX
JP Hood 08/16/2014 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1
Burpees
Sit ups
 7m 21s
Performed as RX
JP Hood 08/15/2014 Sheepdog CrossFit Outlaw 140815 BBG

1) Power Clean: 2RM - 2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM - 2X1@95%, 2X1@90%

Strength/Skill

1a) 3X8 Bench Press - heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups - rest 90 sec.

Conditioning

"Grace"

30 Clean & Jerks (anyhow) 135/95#

For time.		 8m 34s
Performed as RX
JP Hood 08/13/2014 Sheepdog CrossFit None 1000m Run,
then
2 Rounds of:
20 Wall Balls @ 20#
30 HR Pushups
40 Box Jumps @ 24"
50 Air Squats
Then finish with another
1000m Row		 31m 32s
Performed as RX
JP Hood 08/12/2014 Sheepdog CrossFit CrossFit.com 140811 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 38m 58s
Workout Scaled
JP Hood 08/12/2014 Sheepdog CrossFit CrossFit.com 140812 Sumo deadlift 3-3-3-3-3 reps 95-105-115-125-135 lbs
Performed as RX
JP Hood 08/11/2014 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 58s
Performed as RX
JP Hood 08/09/2014 Sheepdog CrossFit CrossFit.com 140805 10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds. Post number of burpees completed each round to comments.		 68 reps
Workout Scaled
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