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Athlete Date Sort Location Workout Name Description Results
Joker 06/29/2015 Sheepdog CrossFit None 10 Rds
Dead Lift 135# 10-9-8-7-6-5-4-3-2-1
100m Run		 14m 53s
Performed as RX
Joker 06/25/2015 Sheepdog CrossFit None 1-2-3-4-5 AMRAP with 1 min Rest between rds
5 Pull Ups
10 Push Ups
15 Box Jumps
20 Sit Ups
25 Double Unders
30 Walking Lunges		 280 reps
Performed as RX
Joker 06/24/2015 Sheepdog CrossFit None 3 rds with 2 25# Kettle Bells
6 Front Squats
6 Hanging Cleans
6 Push Press
15 KB Swings
6 Bent Over Rows
10 Burpees		 12m 10s
Performed as RX
Joker 06/22/2015 Sheepdog CrossFit None Power Cleans 75# 10-9-8-7-6-5-4-3-2-1
Burpees 1-2-3-4-5-6-7-8-9-10		 13m 45s
Performed as RX
Joker 06/17/2015 Sheepdog CrossFit None 50 Burpees
EMOM 10 Double Unders		 5m 44s
Performed as RX
Joker 06/11/2015 Sheepdog CrossFit None 5 Rds with 1 min rest between rds
3 Pull Ups
6 Dead Lift #135
12 Push Ups
24 Double Unders		 17m 35s
Performed as RX
Joker 06/10/2015 Sheepdog CrossFit None 4 Rds
20 Double Unders
10 Burpees
5 Pull Ups		 9m 45s
Performed as RX
Joker 06/09/2015 Sheepdog CrossFit None 3 Rds
10 Squats
10 Push Ups
10 Sit Ups		 3m 45s
Performed as RX
Joker 06/08/2015 Sheepdog CrossFit None 12 min 2 Person AMRAP

10 Push Press 65#
10 Back Squats 65#
100m Run

One run while the other works
 11 rounds 4 reps
Performed as RX
Joker 06/04/2015 Sheepdog CrossFit None 3 rds
10 KB 35#
10 Push Ups
10 Sit Ups		 3m 56s
Performed as RX
Joker 06/02/2015 Sheepdog CrossFit None 5 rds
5 Push Ups
5 Sit Ups
10 Double Unders		 4m 41s
Performed as RX
Joker 01/13/2015 Sheepdog CrossFit None 10 rounds of burpees and power cleans
Burpees 10,9,8,7,6,5,4,3,2,1
Power clean 115# 1,2,3,4,5,6,7,8,910


 17m 48s
Performed as RX
Joker 01/08/2015 Sheepdog CrossFit None 5 Rounds
3 Deadlift 185#
6 Dips
9 Sit Ups		 5m 25s
Performed as RX
Joker 01/07/2015 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 17m 05s
Performed as RX
Joker 01/06/2015 Sheepdog CrossFit None 100 Double Unders

Then 3 rounds
11 Burpees
7 ground to Overhead 75#
13 Back Squats 75#

100 Double Unders		 25m 05s
Performed as RX
Joker 01/05/2015 Sheepdog CrossFit None 2 Rounds
10 Burpees
10 Sit Ups
10 Squats
10 Double Unders
400m Run		 10m 00s
Performed as RX
Joker 09/22/2014 Sheepdog CrossFit None 3 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups
Then
400m Run
3 Rounds of
5 Pull Ups
10 Push Ups
15 Squats
Then
400m Run		 17m 45s
Performed as RX
Joker 09/09/2014 Sheepdog CrossFit Crossfit.com 140823 In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups		 165 reps
Workout Scaled
Joker 08/28/2014 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 14m 19s
Performed as RX
Joker 08/25/2014 Sheepdog CrossFit Run 1 Mile 8m 58s
Performed as RX
Joker 08/21/2014 Sheepdog CrossFit None Kettle Bell 55# 10-9-8-7-6-5-4-3-2-1
Burpees 1-2-3-4-5-6-7-8-9-10		 7m 49s
Performed as RX
Joker 08/20/2014 Sheepdog CrossFit None 3 Rounds
5 Overhead Squats 45#
10 T 2 Bar
15 Hanging Squat Cleans 50#
20 Double Unders		 12m 50s
Performed as RX
Joker 08/11/2014 Sheepdog CrossFit ASO Chipper 100 Single Unders
50 Push Ups
35 Box Jumps
20 Burpees
40 Walking lunges
35 Sit Ups
50 Overhead Squats PVC
100 Single Unders		 430 reps
Performed as RX
Joker 08/07/2014 Sheepdog CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 13m 56s
Performed as RX
Joker 08/07/2014 Sheepdog CrossFit 140805 10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee		 76 reps
Workout Scaled
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