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Athlete Date Sort Location Workout Name Description Results
Joe VanGorder 07/05/2022 Sheepdog CrossFit None EMOM 30 minutes of:
1 Power Clean		 25 @ 205 lbs
5 @ 215 lbs
Performed as RX
Joe VanGorder 06/06/2022 Sheepdog CrossFit None For Time:
25 GHD
1 Muscle Up
20 GHD
2 Muscle Ups
15 GHD
3 Muscle Ups
10 GHD
4 Muscle Ups
5 GHD
5 Muscle Ups		 7m 41s
Performed as RX
Joe VanGorder 06/03/2022 Sheepdog CrossFit None 4 rounds:

25 WB 20
400m run		 11m 54s
Performed as RX
Joe VanGorder 06/01/2022 Sheepdog CrossFit None 2 rounds for time:

Devil Press 35/25 DB
Cal Row

Rest 2 min

KB 70/53 lbs
Cal Row

Rest 2 min

Repeat		 155 reps
Performed as RX
Joe VanGorder 05/23/2022 Sheepdog CrossFit None 15-12-9 reps for time of:
Squat thrusters @ 95#
Hang power cleans @ 95#

Rest 3:00

12-9-6 reps for time of:
Squat thrusters @ 95#
Hang power cleans @ 95#		 8m 47s
Performed as RX
Joe VanGorder 05/20/2022 Sheepdog CrossFit None 4 rounds of:
30 Row Calories
25 Hollow Rocks
20 Russian Kettlebell Swings, 53 lbs
10 Push Press, 60% 1RM | 135 lbs		 17m 36s
Performed as RX
Joe VanGorder 05/19/2022 Sheepdog CrossFit None 6-9-12-9-6 reps of:
Lateral Bar Burpee
Front Squat, 185 lbs
Chest-to-bar Pull-up		 14m 04s
Performed as RX
Joe VanGorder 04/20/2022 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 12m 01s
Performed as RX
Joe VanGorder 04/18/2022 Sheepdog CrossFit None 21-15-9 reps for time of:
Dumbbell Thrusters, 50 lbs
Russian Kettlebell Swings, 53 lbs

21-15-9 reps for time of:
Dumbbell Push Press, 50 lbs
Russian Kettlebell Swings, 53 lbs

*Rest 3 minutes between workouts		 7m 51s
Performed as RX
Joe VanGorder 04/17/2022 Sheepdog CrossFit None 20:00 AMRAP:
Run, 400 m
5 Bar Muscle-ups		 6 rounds 0 reps
Performed as RX
Joe VanGorder 04/17/2022 Sheepdog CrossFit None 20:00 AMRAP:
Run, 400 m
5 Bar Muscle-ups		 6 rounds 0 reps
Performed as RX
Joe VanGorder 03/25/2022 Sheepdog CrossFit None Death by:
Dumbbell Thruster

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 13 rounds 0 reps
Performed as RX
Joe VanGorder 03/25/2022 Sheepdog CrossFit None "Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute.		 15 rounds 13 reps
Performed as RX
Joe VanGorder 03/24/2022 Sheepdog CrossFit None EMOM 30 minutes of:
1 Power Clean		 10 @ 185 lbs
10 @ 205 lbs
6 @ 215 lbs
4 @ 225 lbs
Performed as RX
Joe VanGorder 03/23/2022 Sheepdog CrossFit None For time:
150 Row Calories
75 Burpee Chest-to-bar Pull-ups

-Burpee Chest-to-bar Pull-ups- 6 inch jump to pull-up bar		 20m 27s
Performed as RX
Joe VanGorder 03/22/2022 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 24m 12s
Performed as RX
Joe VanGorder 03/21/2022 Sheepdog CrossFit None 21-15-9
Power Snatch 115
Calorie Row		 8m 11s
Performed as RX
Joe VanGorder 03/18/2022 Sheepdog CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 9m 21s
Performed as RX
Joe VanGorder 03/16/2022 Sheepdog CrossFit None Death By Power Snatch, 115 lbs 9 rounds 8 reps
Performed as RX
Joe VanGorder 03/08/2022 Sheepdog CrossFit CrossFit Open 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee

Time cap: 10 mins		 122 reps
Performed as RX
Joe VanGorder 03/04/2022 Sheepdog CrossFit Open Workout 22.1 15:00 AMRAP:
3 Wall Walks
12 Dumbbell Snatches, 50 lbs
15 Box Jump Overs, 24 in		 7 rounds 0 reps
Performed as RX
Joe VanGorder 03/02/2022 Sheepdog CrossFit None EMOM 16 minutes of:
Min 1: Deadlift, 225/155
Min 2: Bar-facing Burpees
Min 3: Rest
Min 4: Rest
Min 5: Push Jerk, 135/95
Min 6: Calories, Rower
Min 7: Rest
Min 8: Rest		 123 reps
Performed as RX
Joe VanGorder 03/01/2022 Sheepdog CrossFit None Front squat 5-5-5-5-5 185-205-205-215-215 lbs
Performed as RX
Joe VanGorder 02/25/2022 Sheepdog CrossFit None 3 rounds, each round for time, of:
50 Double Unders
30 Wall Balls, 20 lbs
10 Clean & Jerks, 165 lbs

Resting 1:1 between each round.		 12m 46s
Performed as RX
Joe VanGorder 02/24/2022 Sheepdog CrossFit None 20:00 AMRAP as an ETMOM:
5 Single Arm Russian Kettlebell Swings, 53 lbs
Single Arm Kettlebell Farmers Carry, 53 lbs, 25 m
5 Single Arm Russian Kettlebell Swings, 53 lbs
Single Arm Kettlebell Farmers Carry, 53 lbs, 25 m
1 Rope Climb, 15 ft		 10 rounds 0 reps
Performed as RX
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