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Athlete Date Sort Location Workout Name Description Results
James Ferguson 09/22/2015 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 86 reps
Workout Scaled
James Ferguson 09/21/2015 Sheepdog CrossFit Cycle Bike ride 5 miles for time 15m 10s
Performed as RX
James Ferguson 09/18/2015 Sheepdog CrossFit Reebok CF One Travel #24 For Time: 100 Pushups 5m 36s
Performed as RX
James Ferguson 09/17/2015 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 57s
Workout Scaled
James Ferguson 09/16/2015 Sheepdog CrossFit Barretts pick 21-15-9
Burpees
SDHP @ 75#

Run 400m after each round for 3 runs total		 12m 30s
Performed as RX
James Ferguson 09/15/2015 Sheepdog CrossFit Death by 10 Meters Intervals
Set up 2 cones 10m apart.
First round run 10m, every minute on the minute add 10m.
Second round run 2 lengths, third round 3 lengths, etc.
You're adding one return trip every minute until you can no longer continue.
Record total rounds for score.		 15 rounds 0 reps
Performed as RX
James Ferguson 09/15/2015 Sheepdog CrossFit Reebok CF One Travel #7 20 Rounds For Time:

5 Pushups
5 Squats
5 Situps		 9m 01s
Performed as RX
James Ferguson 09/14/2015 Sheepdog CrossFit Overhead Squat 5X3 Overhead Squat 3-3-3-3-3 reps 75-95-115-120-125 lbs
Performed as RX
James Ferguson 09/11/2015 Sheepdog CrossFit CrossFit.com 111116 Three rounds for time of:
Run 800 meters
Rest 2 minutes		 13m 33s
Performed as RX
James Ferguson 09/10/2015 Sheepdog CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 9m 58s
Performed as RX
James Ferguson 09/09/2015 Sheepdog CrossFit Christine 3 Rounds for Time of:
500m Row
12 Bodyweight deadlifts
21 Box Jumps (24" box)		 16m 29s
Workout Scaled
James Ferguson 09/08/2015 Sheepdog CrossFit Push Press Push Press 5-5-3-3-1 115-125-145-150-160 lbs
Performed as RX
James Ferguson 09/08/2015 Sheepdog CrossFit Power Cleans Power Cleans 5-5-3-3-1 115-125-145-150-165 lbs
Performed as RX
James Ferguson 09/04/2015 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 570 lbs
Performed as RX
James Ferguson 09/03/2015 Sheepdog CrossFit Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 23m 13s
Workout Scaled
James Ferguson 09/02/2015 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 59s
Performed as RX
James Ferguson 09/01/2015 Sheepdog CrossFit Time Trial-Bike Cover max distance
Bike 9 minutes		 5,682 m
Performed as RX
James Ferguson 08/31/2015 Sheepdog CrossFit Timed Run Run 20:00 for distance 2.78 mi
Performed as RX
James Ferguson 05/21/2015 Sheepdog CrossFit Invictus 150521 A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups

If youre using assistance, use the same level of assistance for every set.

B.
"Jackie"
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups		 12m 09s
Performed as RX
James Ferguson 05/20/2015 Sheepdog CrossFit Bench 100's 10 x 10 bench press at 50% 10 RM w/ 1 minute rest between sets. 65 lbs
Performed as RX
James Ferguson 05/20/2015 Sheepdog CrossFit Tabata situps 8 Tabata rounds of situps 83 reps
Performed as RX
James Ferguson 03/17/2015 Sheepdog CrossFit Reebok CF One Travel #13 5 Rounds For Time:

3 Tuck Jumps
3 Squats
3 Broad Jumps		 2m 05s
Performed as RX
James Ferguson 03/17/2015 Sheepdog CrossFit Reebok CF One Travel #27 10 Rounds For Time:

10 Walking Lunges
10 Pushups		 5m 01s
Performed as RX
James Ferguson 02/01/2015 Sheepdog CrossFit SFFT Stage One- Movement to Callout (one phase)
Rest 5 Minutes
Stage Two- Functional Strength (three phases)
Rest 5 Minutes
Stage Three- Callout Endurance (one phase)		 404 reps
Performed as RX
James Ferguson 01/31/2015 Sheepdog CrossFit 2014 ODT WOD For time:

121 Burpee Box Jumps, 24"

If you have a 20 pound vest or body armor, wear it. 		19m 22s
Performed as RX
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