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Athlete Date Sort Location Workout Name Description Results
James Ferguson 12/24/2012 Sheepdog CrossFit TRX W2D3 TRX 50m 00s
Performed as RX
James Ferguson 12/20/2012 Sheepdog CrossFit TRX W2D2 TRX 50m 00s
Performed as RX
James Ferguson 12/18/2012 Sheepdog CrossFit TRX W2D1 W2D1
AC3-PRO AGILITY DRILL X 4		 0m 07s
Performed as RX
James Ferguson 12/16/2012 Sheepdog CrossFit TRX W1D4 W1D4
300 YD shuttle run (12X25) x 2		 1m 27s
Performed as RX
James Ferguson 12/14/2012 Sheepdog CrossFit TRX W1D3 TRX 50m 00s
Performed as RX
James Ferguson 12/12/2012 Sheepdog CrossFit TRX W1D2 TRX 40m 00s
Performed as RX
James Ferguson 12/10/2012 Sheepdog CrossFit TRX W1D1 TRX Strength-W1D1
300 yd shuttle run (12x25) x 2		 1m 17s
Performed as RX
James Ferguson 10/25/2012 Sheepdog CrossFit Academy 7 Rounds
7 Clean and jerk @ 115
7 Pull-ups
7 Push-ups		 12m 58s
Workout Scaled
James Ferguson 10/19/2012 Sheepdog CrossFit CrossFit.com 120803 For time:
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents		 8m 00s
Performed as RX
James Ferguson 10/14/2012 Sheepdog CrossFit Tabata burpees 8 Tabata rounds of burpees 56 reps
Performed as RX
James Ferguson 10/12/2012 Sheepdog CrossFit Tabata burpees 8 Tabata rounds of burpees 51 reps
Performed as RX
James Ferguson 10/02/2012 Sheepdog CrossFit ASO fit test Vertical leap-32.5 in
Pushups x 48
Sprint x 300m-44 sec
Situps x 53
VO2 max-51.5		 0m 44s
Performed as RX
James Ferguson 09/13/2012 Sheepdog CrossFit O-Course Practice Run leg 1 of O-Course
Rest
Run leg 2 of O-Course
Rest
Run legs 3 		3 reps
Performed as RX
James Ferguson 09/09/2012 Sheepdog CrossFit Overhead Squat 5X3 Overhead Squat 3-3-3-3-3 reps 75-80-100-105-115 lbs
Performed as RX
James Ferguson 09/09/2012 Sheepdog CrossFit CrossFit.com 120831 Three rounds for time of:
Run 800 meters
Rest 2 minutes		 13m 26s
Performed as RX
James Ferguson 09/08/2012 Sheepdog CrossFit Run Run 1.5 mile for time 10m 18s
Performed as RX
James Ferguson 09/07/2012 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 680 lbs
Performed as RX
James Ferguson 09/07/2012 Sheepdog CrossFit Time Trial-Bike Cover max distance
Bike 9 minutes		 5,554 m
Performed as RX
James Ferguson 09/04/2012 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 4m 46s
Performed as RX
James Ferguson 08/22/2012 Sheepdog CrossFit Tabata Pushups Tabata Pushups
Wall sit x 2min		 79 reps
Performed as RX
James Ferguson 08/20/2012 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 9m 43s
Performed as RX
James Ferguson 08/18/2012 Sheepdog CrossFit Tabata Pushups Wall sit x 4 minutes
Side and front planks x 1 min/per
Tabata pushups, strict		 77 reps
Performed as RX
James Ferguson 08/06/2012 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 5m 03s
Workout Scaled
James Ferguson 08/06/2012 Sheepdog CrossFit Time Trial-Bike Cover max distance
Bike 9 minutes		 5,142 m
Performed as RX
James Ferguson 07/24/2012 Sheepdog CrossFit Daniel 50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups		 23m 42s
Performed as RX
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