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Athlete Date Sort Location Workout Name Description Results
Joe VanGorder 10/17/2024 Sheepdog CrossFit None 20 Min AMRAP

Odd #: 5 Bench at 65% 1 Rep Max
Even: 8 Hand Release Push Ups		 20m 00s
Performed as RX
Joe VanGorder 10/02/2024 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 6m 19s
Performed as RX
Joe VanGorder 09/17/2024 Sheepdog CrossFit None 30 Double Kettlebell Clean & Jerks, 53 lbs
Rest 3 mins
30 Strict Ring Dips
Rest 3 mins
60 Push-ups		 11m 48s
Performed as RX
Joe VanGorder 09/09/2024 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 28s
Performed as RX
Joe VanGorder 12/15/2023 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 2m 50s
Performed as RX
Joe VanGorder 09/26/2023 Sheepdog CrossFit None Every 3 mins for 30 mins:
12 Assault Bike Calories		 4m 34s
Performed as RX
Joe VanGorder 05/25/2023 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 20s
Performed as RX
Joe VanGorder 04/12/2023 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 6m 15s
Performed as RX
Joe VanGorder 01/18/2023 Sheepdog CrossFit 2/3 Loredo 4 Rounds for Time:

24 Air Squat
24 Push Ups
24 Walking Lungs
400m Run		 13m 45s
Performed as RX
Joe VanGorder 11/29/2022 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 5m 20s
Performed as RX
Joe VanGorder 10/21/2022 Sheepdog CrossFit None For time:
10 Front Squats, bodyweight
20 Box Jumps, 30"/24"

For time:
10 Front Squats, bodyweight
35/25 Calories, Air Bike

For time:
10 Front Squats, bodyweight
50 Toes-to-bar

*Rest 3 minutes between workouts		 11m 09s
Performed as RX
Joe VanGorder 10/18/2022 Sheepdog CrossFit None 6 Rounds:

26 Calorie Row
8 Pull Ups
21 Shoulder to Overhead 95#

Rest your work time between rounds		 14m 31s
Performed as RX
Joe VanGorder 09/07/2022 Sheepdog CrossFit None Power clean 3-3-3-3 reps
Front squat 2-2-2-2 reps
Squat clean 1-1-1-1 reps		 185-185-185-185 lbs
225-225-235-235 lbs
195-205-215-225 lbs
Performed as RX
Joe VanGorder 08/29/2022 Sheepdog CrossFit None For time:
100 Burpees
75 Sit Ups
50 Pull-ups, strict		 18m 26s
Performed as RX
Joe VanGorder 08/26/2022 Sheepdog CrossFit None 5 Intervals, each for time of:
7 Overhead Squats, 60-70% 1RM (135)
500m Row

1:1 work-to-rest interval		 11m 18s
Performed as RX
Joe VanGorder 08/25/2022 Sheepdog CrossFit None 8 rounds of:
Run, 200 m
8 Box Jumps, 24 in
8 Knees-to-elbows		 14m 13s
Performed as RX
Joe VanGorder 08/18/2022 Sheepdog CrossFit None 5 rounds:

15 KB @ 70lb
15 Burpees		 7m 59s
Performed as RX
Joe VanGorder 08/11/2022 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 15m 40s
Performed as RX
Joe VanGorder 08/10/2022 Sheepdog CrossFit None Every 3 mins for 30 mins:
12 Assault Bike Calories		 4m 38s
Performed as RX
Joe VanGorder 08/01/2022 Sheepdog CrossFit None For time:
90 Wall Balls, 20 lbs, 10 ft
60 Dumbbell Push Press, 50 lbs
30 Back Squats, 185 lbs		 11m 01s
Performed as RX
Joe VanGorder 07/20/2022 Sheepdog CrossFit None AMReps in 20 mins:
Row, 5 mins
Watt Bike, 5 mins
Row, 5 mins
Watt Bike, 5 mins		 14,880 m
Performed as RX
Joe VanGorder 07/19/2022 Sheepdog CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 30m 47s
Performed as RX
Joe VanGorder 07/15/2022 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 4m 28s
Performed as RX
Joe VanGorder 07/14/2022 Sheepdog CrossFit None For time:
Run, 1200 m
Dumbbell Farmers Carry, 50 lbs, 100 m
30 Dumbbell Squats, 50 lbs
Run, 800 m
Dumbbell Farmers Carry, 50 lbs, 100 m
20 Dumbbell Squats, 50 lbs
Run, 400 m
Dumbbell Farmers Carry, 50 lbs, 100 m
10 Dumbbell Squats, 50 lbs		 17m 16s
Performed as RX
Joe VanGorder 07/07/2022 Sheepdog CrossFit None 21-15-9 reps for time:
Push Press, 95/65
Air Bike, Calories

-Rest, 3 minutes, then...

15-12-9 reps for time:
Push Press, 95/65
Air Bike, Calories		 9m 54s
Performed as RX
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