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Athlete Date Sort Location Workout Name Description Results
Joker 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		 15m 46s
Performed as RX
Joker 01/04/2013 Sheepdog CrossFit CrossFit.com 121221 Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells (did 115# barbell)
14 Ring rows		 9m 01s
Workout Scaled
Joker 01/02/2013 Sheepdog CrossFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 33m 46s
Performed as RX
Joker 12/28/2012 Sheepdog CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 6 rounds 1 reps
Performed as RX
Joker 12/27/2012 Sheepdog CrossFit None 3 rounds

9 power cleans @ 135 lbs
12 front squats @ 135 lbs
15 box jumps @ 24 inches		 14m 22s
Workout Scaled
Joker 12/26/2012 Sheepdog CrossFit None 2 Rounds for Time
35 Squats
35 Knees to Elbow
35 Push Ups
35 Sit Ups
35 Pull Ups
35 Burpees
35 Double Unders		 46m 11s
Workout Scaled
Joker 12/21/2012 Sheepdog CrossFit Wittman Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box		 30m 24s
Performed as RX
Joker 12/20/2012 Sheepdog CrossFit None 400m Run
27 Sit Ups
27 Push Ups (HR)
27 Squat Jumps
27 Pull Ups
27 Burpees
27 Split Squats
27 Box Jumps
400m Run		 18m 36s
Performed as RX
Joker 12/19/2012 Sheepdog CrossFit None 3 Rounds:
Run 400m
30 Overhead Squat @ 75# (scaled to 45#)
21 Pullup		 23m 05s
Workout Scaled
Joker 12/18/2012 Sheepdog CrossFit CrossFit.com 121204 Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute		 17m 45s
Workout Scaled
Joker 12/17/2012 Sheepdog CrossFit CrossFit.com 121215 Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box		 3 rounds 6 reps
Performed as RX
Joker 12/14/2012 Sheepdog CrossFit Jackie 800m run
45 pound Thruster, 50 reps
30 pull-ups		 11m 19s
Workout Scaled
Joker 12/13/2012 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 4m 29s
Workout Scaled
Joker 12/12/2012 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 12m 36s
Workout Scaled
Joker 12/11/2012 Sheepdog CrossFit None 1 min of HR Pushups
1 min Rest
2 min of Situps
2 min Rest
3 min Box Jumps @ 20"
3 min Rest
4 min Burpees		 169 reps
Performed as RX
Joker 12/05/2012 Sheepdog CrossFit CrossFit.com 121201 For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps		 60m 56s
Workout Scaled
Joker 11/29/2012 Sheepdog CrossFit Run 2 Miles 18m 59s
Performed as RX
Joker 11/28/2012 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 15s
Performed as RX
Joker 11/27/2012 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		 2 rounds 1 reps
Performed as RX
Joker 11/27/2012 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		 17m 46s
Workout Scaled
Joker 11/20/2012 Sheepdog CrossFit None 2 Rounds for Time

5 Pull Ups
5 Push Ups HR
5 Sit Ups
5 Box Jumps 24"
5 Wall Balls 10' 20#
5 Overhead squats 45#
5 Thrusters 95#
5 Burpees
5 Power Cleans 95#
50 Double Unders
2 Min Rest		 13m 59s
Performed as RX
Joker 11/14/2012 Sheepdog CrossFit None 5 Rounds

3 Squat Cleans@ 95 lbs
20 Burpees		 11m 30s
Performed as RX
Joker 11/13/2012 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		 29m 33s
Workout Scaled
Joker 11/02/2012 Sheepdog CrossFit None 1 Round for Time
400m Run
20 Burpees
800m Run
15 Burpees
1200m Run
10 Burpees
1600m Run
5 Burpees		 29m 50s
Performed as RX
Joker 10/23/2012 Sheepdog CrossFit None 3 Rounds for Time
400m Run
40 Single Unders
30 Sit Ups
20 Squats
10 Box Jumps 24"		 15m 22s
Performed as RX
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