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Athlete Date Sort Location Workout Name Description Results
James Ferguson 07/18/2020 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 8m 55s
Performed as RX
James Ferguson 05/04/2020 Sheepdog CrossFit Manion Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps		 45m 34s
Workout Scaled
James Ferguson 08/24/2019 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 13 reps
Performed as RX
James Ferguson 12/26/2016 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 750 lbs
Performed as RX
James Ferguson 12/24/2016 Home Death by Back Squats With a sandbag or ruck. Each minute add another squat. 15 rounds 13 reps
Performed as RX
James Ferguson 04/07/2016 Sheepdog CrossFit Reebok CF One Travel #32 Run 800m
100 Air Squats
Run 800m		 10m 19s
Performed as RX
James Ferguson 03/17/2016 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 02/05/2016 Sheepdog CrossFit Weighted Run Run 1 Mile with weighted vest 7m 43s
Performed as RX
James Ferguson 02/03/2016 Sheepdog CrossFit Run Run 1.5 miles for time 10m 34s
Performed as RX
James Ferguson 02/01/2016 Sheepdog CrossFit 2015 ODT WOD For time:

129 Burpee Box Jumps, 24"

If you have a 20 pound vest or body armor, wear it. 		24.5 lb Level IV Plate Carrier lbs
Performed as RX
James Ferguson 10/14/2015 Sheepdog CrossFit Invictus 151012 B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/12 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes		 9m 28s
Workout Scaled
James Ferguson 10/14/2015 Sheepdog CrossFit Bench press Bench Press 5-5-5-5-5 135-155-170-180-185(4) lbs
Performed as RX
James Ferguson 10/13/2015 Sheepdog CrossFit Redemption 20 min AMRAP
7 BURPEES WITH HOP
14 BOX JUMPS 24"
21 KB SWINGS @ 50#, ELBOWS LOCKED AND ABOVE EARS		 5 rounds 18 reps
Performed as RX
James Ferguson 10/12/2015 Sheepdog CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 23m 22s
Performed as RX
James Ferguson 10/10/2015 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 15m 06s
Workout Scaled
James Ferguson 10/08/2015 Sheepdog CrossFit Invictus 151005 C.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/12 lbs)		 46 reps
Performed as RX
James Ferguson 10/05/2015 Sheepdog CrossFit Invictus 151005 A. Take 20 minutes to build to a 3-RM Back Squat
Note best successful 3-RM.		 195 lbs
Performed as RX
James Ferguson 10/03/2015 Sheepdog CrossFit Timed Run Run 20:00 for distance 2.71 mi
Performed as RX
James Ferguson 10/01/2015 Sheepdog CrossFit Bench press Bench Press 5-5-5-5-5 135-145-155-165-185(4) lbs
Performed as RX
James Ferguson 09/30/2015 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		 10m 50s
Workout Scaled
James Ferguson 09/29/2015 Sheepdog CrossFit Shoulder press 5x5 strict shoulder press 75-95-100-100-105 lbs
Performed as RX
James Ferguson 09/28/2015 Sheepdog CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 90 reps
Performed as RX
James Ferguson 09/25/2015 Sheepdog CrossFit CrossFit.com 130708 Front squat 3-3-3-3-3 reps 95-115-135-145-165(2) lbs
Performed as RX
James Ferguson 09/24/2015 Sheepdog CrossFit Reebok CF One Travel #15 10 Rounds for Time

Run 100m
10 push-ups 		7m 26s
Performed as RX
James Ferguson 09/23/2015 Sheepdog CrossFit Invictus 150922 B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24"/20")
Run 200 Meters		 4 rounds 23 reps
Workout Scaled
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