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Athlete Date Sort Location Workout Name Description Results
Joe VanGorder 03/10/2013 Sheepdog CrossFit CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 106 reps
Performed as RX
Joe VanGorder 03/09/2013 Sheepdog CrossFit CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 126 reps
Performed as RX
Joe VanGorder 03/06/2013 Sheepdog CrossFit None Starting at 155#, do 2 Bench Presses every minute on the minute, adding 10# per round until failure
 8 rounds 0 reps
Performed as RX
Joe VanGorder 03/05/2013 Sheepdog CrossFit Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 11m 12s
Performed as RX
Joe VanGorder 03/04/2013 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 2m 50s
Performed as RX
Joe VanGorder 03/03/2013 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 7m 18s
Performed as RX
Joe VanGorder 03/02/2013 Sheepdog CrossFit None 3 rounds for time:
Row 500m
20-sit ups
20-pull ups
20-back extensions
20-squats		 16m 26s
Performed as RX
Joe VanGorder 03/01/2013 Sheepdog CrossFit CrossFit.com 111112 For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms (scaled to 35#DB)		 22m 27s
Performed as RX
Joe VanGorder 02/28/2013 Sheepdog CrossFit CrossFit.com 130219 Push press 3-3-3-3-3-3-3 135-145-155-165-175-185-195 lbs
Performed as RX
Joe VanGorder 02/26/2013 Sheepdog CrossFit CrossFit.com 130120 Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar		 14m 34s
Performed as RX
Joe VanGorder 02/25/2013 Sheepdog CrossFit CrossFit.com 130108 Split Jerk 1-1-1-1-1-1-1 reps 165-185-195-205(0)-205 lbs
Performed as RX
Joe VanGorder 02/24/2013 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.		 323 reps
Performed as RX
Joe VanGorder 02/23/2013 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		 11 rounds 17 reps
Performed as RX
Joe VanGorder 02/22/2013 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 146 reps
Performed as RX
Joe VanGorder 02/21/2013 Sheepdog CrossFit None 3 rounds:

8 - 135lb push press
10 - 135lb snatch
12 - ring dips		 12m 39s
Performed as RX
Joe VanGorder 02/03/2013 Sheepdog CrossFit None Row 500m 1m 34s
Performed as RX
Joe VanGorder 01/26/2013 Sheepdog CrossFit CrossFit.com 121207 For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups		 9m 32s
Performed as RX
Joe VanGorder 01/25/2013 Sheepdog CrossFit 2013 ODT WOD For time:
126 Burpee box jumps, 24 inch box

If you have a ten pound vest or body armor, wear it. 		17m 21s
Performed as RX
Joe VanGorder 01/23/2013 Sheepdog CrossFit CrossFit.com 121205 Clean 3-3-3-3-3-3-3 reps 135-165-185-195-205-210(2)-185 lbs
Performed as RX
Joe VanGorder 01/22/2013 Sheepdog CrossFit CrossFit.com 121203 Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

 6 rounds 15 reps
Performed as RX
Joe VanGorder 01/20/2013 Sheepdog CrossFit Row 2K Row 2K for time: 7m 46s
Performed as RX
Joe VanGorder 01/16/2013 Sheepdog CrossFit CrossFit.com 121119 Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats		 3 rounds 40 reps
Performed as RX
Joe VanGorder 01/15/2013 Sheepdog CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 6 rounds 93 reps
Performed as RX
Joe VanGorder 01/12/2013 Sheepdog CrossFit CrossFit.com 121117 Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each		 22m 21s
Performed as RX
Joe VanGorder 01/11/2013 Sheepdog CrossFit None Complete 5 rounds of:

15 toes to bar
12 burpees
9 135lb hang power cleans		 6m 30s
Performed as RX
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