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Athlete Date Sort Location Workout Name Description Results
Joe VanGorder 01/10/2013 Sheepdog CrossFit CrossFit.com 121118 Snatch 3-3-2-2-2-1-1-1-1-1 reps 155-155-175(1)-165-165-185(0)--185(0)-135-135-135 lbs
Performed as RX
Joe VanGorder 01/07/2013 Sheepdog CrossFit CrossFit.com 130101 Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball		 9m 03s
Performed as RX
Joe VanGorder 12/24/2012 Sheepdog CrossFit CrossFit.com 121113 Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball
 22m 19s
Performed as RX
Joe VanGorder 12/23/2012 Sheepdog CrossFit CrossFit.com 121110 Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps 155-155-185-185-185-205-225-225-225-225 lbs
Performed as RX
Joe VanGorder 12/20/2012 Sheepdog CrossFit CrossFit.com 121106 Five rounds for time of:
155 pound Power clean and jerk, 10 reps
15 foot Rope climb, legless, 1 ascents		 16m 20s
Performed as RX
Joe VanGorder 12/19/2012 Sheepdog CrossFit 2010 Northwest Regional Event 1 Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders		 13m 49s
Performed as RX
Joe VanGorder 12/14/2012 Sheepdog CrossFit CrossFit.com 121102 Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
 16m 49s
Performed as RX
Joe VanGorder 11/26/2012 Sheepdog CrossFit CrossFit.com 121024 21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle		 9m 15s
Performed as RX
Joe VanGorder 11/21/2012 Sheepdog CrossFit CrossFit.com 121022 Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps		 12m 46s
Performed as RX
Joe VanGorder 11/16/2012 Sheepdog CrossFit Tom Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
155 pound Thruster, 11 reps
14 Toes-to-bar		 3 rounds 3 reps
Performed as RX
Joe VanGorder 11/08/2012 Sheepdog CrossFit CrossFit.com 121006 For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.		 12m 20s
Performed as RX
Joe VanGorder 11/07/2012 Sheepdog CrossFit CrossFit.com 121005 Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box		 5m 48s
Performed as RX
Joe VanGorder 11/02/2012 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 18m 12s
Performed as RX
Joe VanGorder 10/31/2012 Sheepdog CrossFit Adrian Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box		 16m 36s
Performed as RX
Joe VanGorder 10/19/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 33s
Performed as RX
Joe VanGorder 10/18/2012 Sheepdog CrossFit Made Up WOD 3 rounds for time:
10 Handstand Push Ups
20 Pull Ups
30 Squats		 4m 02s
Performed as RX
Joe VanGorder 10/15/2012 Sheepdog CrossFit CrossFit.com 120803 For time:
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents		 5m 45s
Performed as RX
Joe VanGorder 10/12/2012 Sheepdog CrossFit SWAT Chipper 30 burpees
20 thrusters @ 65 lbs
30 box jumps @ 24inch
20 ground to overhead 70 lbs (35 x35)
30 push ups hand release
20 deadlifts @ 135 lbs
25 feet shuttle run 5 reps		 10m 21s
Performed as RX
Joe VanGorder 09/27/2012 Sheepdog CrossFit Clean and Jerk 5X3 Clean and Jerk 3-3-3-3-3 reps 135-155-175-185-195 lbs
Performed as RX
Joe VanGorder 09/26/2012 Sheepdog CrossFit Weighted Pull-up 7X1 Weighted pull-ups 1-1-1-1-1-1-1 reps 55-65-70-75-80-85-90f lbs
Performed as RX
Joe VanGorder 09/24/2012 Sheepdog CrossFit Shoulder Press 7X3 Shoulder Press 3-3-3-3-3-3-3 115-125-135-145-155 lbs
Performed as RX
Joe VanGorder 09/24/2012 Sheepdog CrossFit Push Jerk Push Jerk: 1-1-1-1-1 190-200-205-210-215 lbs
Performed as RX
Joe VanGorder 09/21/2012 Sheepdog CrossFit Power Clean 7X1 Power Clean 1-1-1-1-1-1-1 reps 185-205-215-225-235-245-250f lbs
Performed as RX
Joe VanGorder 09/18/2012 Sheepdog CrossFit CrossFit.com 120730 Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees		 6m 09s
Performed as RX
Joe VanGorder 09/17/2012 Sheepdog CrossFit Heavy Grace For time:
185 pound Clean and jerk, 30 reps
 8m 01s
Performed as RX
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