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Athlete Date Sort Location Workout Name Description Results
Joe VanGorder 07/26/2012 Sheepdog CrossFit Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 8m 49s
Performed as RX
Joe VanGorder 07/24/2012 Sheepdog CrossFit 2011 CrossFit Games Event 3 For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep		 13m 57s
Performed as RX
Joe VanGorder 07/23/2012 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 21 rounds 5 reps
Performed as RX
Joe VanGorder 07/21/2012 Sheepdog CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 12 rounds 22 reps
Performed as RX
Joe VanGorder 07/19/2012 Sheepdog CrossFit Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 244 reps
Performed as RX
Joe VanGorder 07/18/2012 Sheepdog CrossFit Front Squat 5X3 Front Squat 3-3-3-3-3 165-185-205-215-225 lbs
Performed as RX
Joe VanGorder 07/16/2012 Sheepdog CrossFit CrossFit.com 120604 21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups		 11m 33s
Performed as RX
Joe VanGorder 07/15/2012 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 15m 01s
Performed as RX
Joe VanGorder 07/14/2012 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 16 rounds 0 reps
Performed as RX
Joe VanGorder 07/12/2012 Sheepdog CrossFit CrossFit.com 120529 21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up		 6m 45s
Performed as RX
Joe VanGorder 07/11/2012 Sheepdog CrossFit CrossFit.com 120525 Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders		 14m 39s
Performed as RX
Joe VanGorder 07/10/2012 Sheepdog CrossFit Clean 7X3 Clean 3-3-3-3-3-3-3 165-185-205(2)-195-205-210(2)-210(2) lbs
Performed as RX
Joe VanGorder 07/06/2012 Sheepdog CrossFit Bike Ride Mountain bike ride for time:
7.75 miles		 45m 00s
Performed as RX
Joe VanGorder 07/05/2012 Sheepdog CrossFit CrossFit.com 120523 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats		 17 rounds 2 reps
Performed as RX
Joe VanGorder 07/04/2012 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 42s
Performed as RX
Joe VanGorder 07/02/2012 Sheepdog CrossFit CrossFit.com 120521 For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps		 26m 46s
Performed as RX
Joe VanGorder 07/01/2012 Sheepdog CrossFit SATURDAY 120519 weighted pull-ups 2-2-2-2-2-2-2 reps 45-50-55-60-65-70-75 lbs
Performed as RX
Joe VanGorder 06/30/2012 Sheepdog CrossFit CrossFit.com 120616 10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

Post times to comments.		 3m 00s
Performed as RX
Joe VanGorder 06/22/2012 Sheepdog CrossFit FRIDAY 120518 three rounds for time of:
50 double-unders
40 sit-ups
30 medicine ball cleans, 20 pound ball
20 pull-ups
10 handstand push-ups		 12m 24s
Workout Scaled
Joe VanGorder 06/21/2012 Sheepdog CrossFit THURSDAY 120517 five rounds for time of:
135 pound power clean, 10 reps
15 wall ball shots, 20 pound ball		 7m 24s
Performed as RX
Joe VanGorder 06/19/2012 CrossFit.com Mucho Blisters! 50 pull ups
1 rope climb 15ft
40 pull ups
2 rope climbs 15ft
30 pull ups
3 rope climbs 15ft		 14m 40s
Performed as RX
Joe VanGorder 06/18/2012 CrossFit.com CrossFit.com 120514 Overhead Squat 1-1-1-1-1-1-1 reps 155-165f-165f-165-175-180-185 lbs
Performed as RX
Joe VanGorder 06/15/2012 CrossFit.com Jag 28 For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters		 27m 47s
Performed as RX
Joe VanGorder 06/13/2012 CrossFit.com 2012 CrossFit Games Regional Event 6 For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
3 Muscle-ups		 33m 26s
Performed as RX
Joe VanGorder 06/12/2012 CrossFit.com CrossFit.com 120510 21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension		 9m 55s
Performed as RX
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