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Athlete Date Sort Location Workout Name Description Results
Joe VanGorder 02/23/2022 Sheepdog CrossFit None 3 rounds of:
9 Power Cleans, 50% 1RM
9 Toes-to-bars
12 Row Calories

Rest 3 mins and repeat. 		10m 03s
Performed as RX
Joe VanGorder 02/17/2022 Sheepdog CrossFit None As a 2-person team...
Amrap 20 minutes of:
Partner "A"
40 Double-unders
20 Power snatches, 75/55
Partner "B"
40 Double-unders
20 Power snatches, 75/55		 11 rounds 46 reps
Performed as RX
Joe VanGorder 02/16/2022 Sheepdog CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 24m 22s
Performed as RX
Joe VanGorder 02/15/2022 Sheepdog CrossFit None Every 1 min for 15 mins, alternating between:
15 Thrusters, 95 lbs
15 Pull-ups
Rest 1 min		 15m 00s
Performed as RX
Joe VanGorder 02/14/2022 Sheepdog CrossFit None 21-15-9 reps of:
Deadlift, 225 lbs
Box Jump, 24 in
Toes-to-bar		 9m 55s
Performed as RX
Joe VanGorder 02/10/2022 Sheepdog CrossFit None 5 rounds for time:

12 Air Squats
9 Hang Power Cleans 115 lb
6 Push Press 115 lb
15 Push Ups		 7m 24s
Performed as RX
Joe VanGorder 02/09/2022 Sheepdog CrossFit None 25:00 AMRAP:
55 Double Unders
35 Sit-ups
Bike, 2000/Row 500/ Run 400
15 Power Cleans, 115 lbs		 3 rounds 210 reps
Performed as RX
Joe VanGorder 02/07/2022 Sheepdog CrossFit None 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:
Burpee
Strict Pull-up		 24m 26s
Performed as RX
Joe VanGorder 02/04/2022 Sheepdog CrossFit None 4 rounds for time as a 3 person team:
Partner 1 - Row, 400 m
Partner 2 - 50 Walking Lunges
Partner 3 - Rest
 18m 02s
Performed as RX
Joe VanGorder 02/01/2022 Sheepdog CrossFit None 15:00 AMRAP:
Shuttle Run 10 x 10 m
Walking Lunge, 10 m
5 Chest-to-bar Pull-ups		 11 rounds 2 reps
Performed as RX
Joe VanGorder 02/01/2022 Sheepdog CrossFit None 3 rounds, each round for time, of:
30 V-ups
25 Deadlifts, 155 lbs
20 Row Calories

Rest 1:1 between rounds 		10m 49s
Performed as RX
Joe VanGorder 01/28/2022 Sheepdog CrossFit None Clean & Jerk 2-2-2-2-2-2-2 135-165-185-185-195-195-165 lbs
Performed as RX
Joe VanGorder 01/27/2022 Sheepdog CrossFit None For time:
5 x 500m row		 8m 55s
Performed as RX
Joe VanGorder 01/25/2022 Sheepdog CrossFit None 5 rounds of:
Run, 400 m
10 Overhead Squats | 115 lbs		 14m 46s
Performed as RX
Joe VanGorder 01/20/2022 Sheepdog CrossFit None Complete as many rounds as possible in 20 mins of:
25 Calories Row
Waiters Walk, pick load, L 15 m/R 15 m		 9 rounds 15 reps
Performed as RX
Joe VanGorder 12/30/2021 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.		 335 reps
Performed as RX
Joe VanGorder 12/28/2021 Sheepdog CrossFit None For time:
30 Power Cleans, 115 lbs
30 Row Calories
Rest 3 mins
25 Push Press, 115 lbs
25 Row Calories
Rest 3 mins
20 Squat Clean Thrusters, 115 lbs
20 Row Calories		 16m 00s
Performed as RX
Joe VanGorder 10/01/2021 Farm Fitness None 2 Partner Team

5 Rounds:
1 minute Wall-Balls @ 20#
1 minute Knees to Elbow
1 minute Box Jumps @ 24"
1 minute Push Press @ 75#
1 minute Row Calories
1 minute Rest

Partners alternate working every 30 seconds.		 789 reps
Performed as RX
Joe VanGorder 12/19/2016 Sheepdog CrossFit Invictus 161219 A.
Take 15 minutes to build to a heavy-ish Power Clean

B.
"The Chief"
Max rounds in three minutes of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set - itll make tracking your results much easier.
 26 rounds 0 reps
Performed as RX
Joe VanGorder 10/13/2016 Sheepdog CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 19m 30s
Performed as RX
Joe VanGorder 09/21/2016 Sheepdog CrossFit None 12 minute AMRAP:

5 Deadlifts @ 225#
10 HR Pushups
15 Air Squats		 10 rounds 3 reps
Performed as RX
Joe VanGorder 09/13/2016 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 13s
Performed as RX
Joe VanGorder 03/29/2016 Sheepdog CrossFit Jenny Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run		 5 rounds 0 reps
Performed as RX
Joe VanGorder 03/18/2016 Sheepdog CrossFit CrossFit Games Open 16.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target		 167 reps
Performed as RX
Joe VanGorder 07/31/2015 Sheepdog CrossFit Randy 75 pound Power snatch, 75 reps for time. 4m 33s
Performed as RX
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