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Athlete Date Sort Location Workout Name Description Results
Joe VanGorder 09/11/2012 Sheepdog CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 34m 33s
Workout Scaled
Joe VanGorder 09/08/2012 Sheepdog CrossFit Ship Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box		 28m 00s
Workout Scaled
Joe VanGorder 09/04/2012 Sheepdog CrossFit CrossFit.com 120904 For time:
95 pound Thruster, 100 reps
 9m 53s
Performed as RX
Joe VanGorder 09/03/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Chipper For time:
10 Overhead Squats (155/105lbs)
10 Box jump overs (24/20" box)
10 Fat bar thrusters (135/95lbs)
10 Power cleans (205/125lbs)
10 Toes-to-bar
10 Burpee muslce-ups
10 Toes-to-bar
10 Power cleans (205/125lbs)
10 Fat bar thrusters (135/95lbs)
10 Box jump overs (24/20" box)
10 Overhead Squats (155/105lbs)		 24m 56s
Performed as RX
Joe VanGorder 09/01/2012 Sheepdog CrossFit Front Squat 6X2 Front Squat 2-2-2-2-2-2 135-165-185-205-225-235 lbs
Performed as RX
Joe VanGorder 08/30/2012 Sheepdog CrossFit None For time:
100 burpees		 5m 49s
Performed as RX
Joe VanGorder 08/28/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 40s
Performed as RX
Joe VanGorder 08/27/2012 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 5m 49s
Performed as RX
Joe VanGorder 08/25/2012 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 6m 47s
Performed as RX
Joe VanGorder 08/24/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Track Triplet Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters
 23m 57s
Performed as RX
Joe VanGorder 08/23/2012 Sheepdog CrossFit CrossFit.com 120714 For time:
185 pound Clean and jerk, 10 reps
Sprint 100 yards
20 foot Rope climb, 7 ascents
Sprint 100 yards
185 pound Clean and jerk, 1 reps		 6m 32s
Performed as RX
Joe VanGorder 08/21/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Clean Ladder Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

Begin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.		 185-195-205-215-225-235-245f lbs
Performed as RX
Joe VanGorder 08/20/2012 Sheepdog CrossFit None 21, 15, 9

Power Cleans @ 95 lb
Push Press @ 95 lb
Front Squat @ 95 lb
Hand Release Push-ups		 11m 24s
Performed as RX
Joe VanGorder 08/17/2012 Sheepdog CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 23m 47s
Performed as RX
Joe VanGorder 08/15/2012 Sheepdog CrossFit CrossFit.com 120706 For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar		 12m 17s
Performed as RX
Joe VanGorder 08/14/2012 Sheepdog CrossFit CrossFit.com 120705 Overhead Squat 5-3-3-3-1-1-1-1-1 reps 135-145-155-165-175-185f-185f-185-195f lbs
Performed as RX
Joe VanGorder 08/11/2012 Sheepdog CrossFit Tumilson 8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells		 17m 38s
Performed as RX
Joe VanGorder 08/10/2012 Sheepdog CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 9m 27s
Performed as RX
Joe VanGorder 08/09/2012 Sheepdog CrossFit CrossFit.com 120628 Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats		 6 rounds 1 reps
Performed as RX
Joe VanGorder 08/06/2012 Sheepdog CrossFit Back Squat 7X1 Back Squat 1-1-1-1-1-1-1 225-255-265-275-285-290(0) lbs
Performed as RX
Joe VanGorder 08/04/2012 Sheepdog CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 3m 49s
Performed as RX
Joe VanGorder 08/02/2012 Sheepdog CrossFit CrossFit.com 120623 Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24" box		 14m 25s
Performed as RX
Joe VanGorder 07/31/2012 Sheepdog CrossFit Bench Press 5X5 Bench Press 5-5-5-5-5 135-185-205-215-220 lbs
Performed as RX
Joe VanGorder 07/28/2012 Sheepdog CrossFit Nick 12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells		 27m 58s
Performed as RX
Joe VanGorder 07/27/2012 Sheepdog CrossFit Snatch 6X2 Snatch 2-2-2-2-2-2 135-145-155-165-175(0)-175(0) lbs
Performed as RX
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