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Athlete Date Sort Location Workout Name Description Results
James Ferguson 07/22/2012 Sheepdog CrossFit Manion Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps		 38m 19s
Workout Scaled
James Ferguson 07/20/2012 Sheepdog CrossFit Chelsea Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats		 8 rounds 28 reps
Performed as RX
James Ferguson 07/17/2012 Sheepdog CrossFit Mr. Joshua Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps		 40m 53s
Workout Scaled
James Ferguson 07/16/2012 Sheepdog CrossFit Josh For Time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups		 15m 31s
Performed as RX
James Ferguson 07/15/2012 Sheepdog CrossFit Rowing Intervals Cover max distance
Row 10x[60:60]		 2,974 m
Performed as RX
James Ferguson 07/13/2012 Sheepdog CrossFit Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m		 38m 42s
Workout Scaled
James Ferguson 07/12/2012 Sheepdog CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 6 rounds 74 reps
Performed as RX
James Ferguson 07/11/2012 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 11m 32s
Performed as RX
James Ferguson 07/09/2012 Sheepdog CrossFit Christine 3 Rounds for Time of:
500m Row
12 Bodyweight deadlifts
21 Box Jumps (24" box)		 14m 56s
Performed as RX
James Ferguson 07/08/2012 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 25s
Workout Scaled
James Ferguson 07/05/2012 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 27m 05s
Performed as RX
James Ferguson 07/03/2012 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 9m 50s
Performed as RX
James Ferguson 07/01/2012 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 13m 35s
Performed as RX
James Ferguson 06/30/2012 Sheepdog CrossFit 400m Intervals Intervals
Rest 2 minutes between intervals
Run 6x400m		 1m 20s
Performed as RX
James Ferguson 06/28/2012 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 18m 00s
Performed as RX
James Ferguson 06/28/2012 Sheepdog CrossFit Time Trial-Bike Cover max distance
Bike 9 minutes		 5,120 m
Performed as RX
James Ferguson 06/27/2012 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 4m 50s
Performed as RX
James Ferguson 06/26/2012 Sheepdog CrossFit Push Press Push Press 5-5-3-3-1 115-135-145-150-175 lbs
Performed as RX
James Ferguson 06/24/2012 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 33s
Performed as RX
James Ferguson 06/24/2012 Sheepdog CrossFit Snatch Grip Deadlifts Work up to 1 RM of snatch grip deadlifts, resting 2 min between sets 185-205-225-255-275-295(0) lbs
Performed as RX
James Ferguson 06/22/2012 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 4 reps
Performed as RX
James Ferguson 06/20/2012 Sheepdog CrossFit Wood 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute		 36m 29s
Workout Scaled
James Ferguson 06/19/2012 Sheepdog CrossFit Nick 12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells		 42m 29s
Workout Scaled
James Ferguson 06/18/2012 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.		 13 rounds 7 reps
Performed as RX
James Ferguson 06/16/2012 CrossFit.com 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.		 248 reps
Performed as RX
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