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Athlete Date Sort Location Workout Name Description Results
James Ferguson 08/05/2014 Sheepdog CrossFit sprints 100yd sprints x10, 90 sec rest between sprints 0m 12s
Performed as RX
James Ferguson 08/03/2014 Sheepdog CrossFit CrossFit.com 110524 Five rounds for time of:
Swim 50 meters
25 Push-ups		 21m 28s
Performed as RX
James Ferguson 08/02/2014 Sheepdog CrossFit CrossFit.com 111116 Three rounds for time of:
Run 800 meters
Rest 2 minutes		 13m 45s
Performed as RX
James Ferguson 08/01/2014 Sheepdog CrossFit Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 304 reps
Performed as RX
James Ferguson 05/13/2014 Sheepdog CrossFit CrossFit.com 130708 Front squat 3-3-3-3-3 reps 95, 115, 125, 135, 155 lbs
Performed as RX
James Ferguson 05/13/2014 Sheepdog CrossFit Balboa 4 RFT

Jumprope 100 SU
Run 400m
10 Burpees		 16m 24s
Performed as RX
James Ferguson 05/12/2014 Sheepdog CrossFit CrossFit.com 140511 Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats		 3 rounds 439 reps
Performed as RX
James Ferguson 05/08/2014 Sheepdog CrossFit Run Run 1 Mile for time 6m 54s
Performed as RX
James Ferguson 05/07/2014 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 4m 41s
Performed as RX
James Ferguson 04/28/2014 Sheepdog CrossFit None 4 Rounds for time

Run 400m
50 Squats
10 Burpees
Rest 1 Min		 18m 41s
Performed as RX
James Ferguson 04/24/2014 Sheepdog CrossFit None 5-5-5-5-5
Bent over row
Push Press
Rest as needed		 Rows were 95-115-125-130-130 lbs
PP's were 95-115-115-115-125 lbs
Performed as RX
James Ferguson 04/24/2014 Sheepdog CrossFit None 3 RFT
20 Pistols
10 DB Snatches
5 Burpee Box Jumps, 30" Box
 7m 49s
Workout Scaled
James Ferguson 04/19/2014 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 42 reps
Performed as RX
James Ferguson 04/18/2014 Sheepdog CrossFit Run Run 1.5 mile for time 10m 55s
Performed as RX
James Ferguson 04/16/2014 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 242 reps
Performed as RX
James Ferguson 04/14/2014 Sheepdog CrossFit Crossfit.com 140414 From Crossfit.com main site:

Weighted Pullups
5-5-3-3-3-1-1-1-1		 Loads were 50, 45, 60, 52.5 (2), 70, 60, 55, 55 lbs
Performed as RX
James Ferguson 10/06/2013 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.		 13m 35s
Performed as RX
James Ferguson 10/04/2013 Sheepdog CrossFit O-Course Practice Run Legs 3&4 for time x 3 0m 46s
Performed as RX
James Ferguson 10/03/2013 Sheepdog CrossFit ASO fit test Vertical leap-32.5 in
Pushups x 50
Sprint x 300m-45 sec
Situps x 55
1.5 Mile-10:08		 10m 08s
Performed as RX
James Ferguson 09/01/2013 Sheepdog CrossFit TRX AC1 AC1= 300 yd shuttle run x 2
4 minutes rest between runs		 1m 02s
Performed as RX
James Ferguson 08/29/2013 Sheepdog CrossFit O-Course Ran O-Course 3m 17s
Performed as RX
James Ferguson 08/28/2013 Sheepdog CrossFit O-Course Ran O-Course 3m 27s
Performed as RX
James Ferguson 08/26/2013 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 4m 15s
Performed as RX
James Ferguson 08/25/2013 Sheepdog CrossFit TRX AC4 AC4
Pro Agility Drill
Rest
Pro Agility
Rest
300m Shuttle
Rest
Pro Agility

Repeat above two times for total of three rounds		 1m 02s
Performed as RX
James Ferguson 08/23/2013 Sheepdog CrossFit TRX PLUS 1 TRX Plus 1 Challenge 9 reps
Performed as RX
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