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Athlete Date Sort Location Workout Name Description Results
Joker 07/03/2012 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.		 10m 34s
Performed as RX
Joker 07/02/2012 Sheepdog CrossFit None 5 Rounds
Pull Ups x 10
Sit Ups x 20
Knees to Elbows x 10
Squats x 20		 20m 23s
Performed as RX
Joker 06/29/2012 Sheepdog CrossFit Freddy K. Chasing Cindy 3 Rounds "Plus 2 rounds"
21,15,9
KB Swings 55lb.
Burpees
400 Meters
Then 2 rounds of:
5 x Pull-ups
10 x Hand Release Push-ups
15 x Air Squats		 16m 57s
Performed as RX
Joker 06/28/2012 Sheepdog CrossFit SQT 3 Rounds
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 7m 15s
Performed as RX
Joker 06/27/2012 Sheepdog CrossFit None 1600 Meter Run
150 Double Unders
50 Burpees
800 Meter Run
100 Double Unders
35 Burpees
400 Meter Run
50 Double Unders
20 Burpees		 43m 42s
Performed as RX
Joker 06/26/2012 Sheepdog CrossFit CrossFit.com 120616 10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds		 9m 10s
Performed as RX
Joker 06/25/2012 Sheepdog CrossFit None 1 Round
Burpees x 20
Box Jumps x 40
Push Ups x 60
Squats x 80
Jump Ropes (SU) x 100		 13m 41s
Performed as RX
Joker 06/23/2012 Sheepdog CrossFit None 21-15-9 rep Rounds:
Deadlift @ 225#
Thruster @ 95#		 14m 39s
Workout Scaled
Joker 06/21/2012 Sheepdog CrossFit Jackie 800m Run
45 pound Thruster x 50 reps
Pull Ups x 30		 10m 52s
Workout Scaled
Joker 06/20/2012 Sheepdog CrossFit Bear Complex 12 min Cap 12 min CAP
7 Bear Complex - 135#
50 Double Unders
5 Bear Complex - 135#
50 Double Unders
3 Bear Complex - 135#
50 Double Unders		 133 reps
Workout Scaled
Joker 06/20/2012 Sheepdog CrossFit Med Ball Sit Ups 4 rounds
20# 15 Reps
16# 15 Reps
12# 15 Reps
8# 15 Reps		 60 reps
Performed as RX
Joker 06/19/2012 Sheepdog CrossFit None 1 Round
30 x Burpee Broad Jumps
20 x DB Push Press 25lb x 2
20 x Air Squats
20 Renegade Rows 2 x 25 lb DB
Run 100 Meters
20 x KB Swings 55lb.
20 x Front Squats 2 x 25lb
20 x KB Snatches 35 lb.
Run 100 Meters
20 Bent Over Rows 45 lb Oly Bar
20 Sit-ups
20 x HR Push-ups
Run 100 Meters
30 x Burpee Broad Jumps
 19m 10s
Performed as RX
Joker 06/18/2012 Sheepdog CrossFit Dirty 30 For Time
30 X reps each, single KB (35LB.) Switch Hands as needed
Snatch
Thrusters
High Pull
Goblet Squat
Swing
Sumo Deadlift
Clean 		27m 21s
Workout Scaled
Joker 06/14/2012 CrossFit.com None 5 Rounds
10 X 95 lb. Push Press
11 X KB Swing 50 lb.
12 X Box Jumps 24'		 12m 08s
Workout Scaled
Joker 06/13/2012 CrossFit.com CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 225 lbs
120 lbs
265 lbs
Performed as RX
Joker 06/13/2012 CrossFit.com Run Run 800m
Rest 2 min
Run 800m
Rest 2 min
Run 800m		 16m 00s
Performed as RX
Joker 06/12/2012 CrossFit.com Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 163 reps
Workout Scaled
Joker 06/08/2012 CrossFit.com Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 54s
Workout Scaled
Joker 06/07/2012 CrossFit.com 10 Rounds 7 Rounds
15 x Deadlifts 135 lbs.
15 x Hand Release Push-ups		 20m 05s
Workout Scaled
Joker 06/07/2012 CrossFit.com None 5 rounds

5 Box Jumps
10 Push Ups
15 Sit Ups
20 Squats		 12m 38s
Performed as RX
Joker 06/06/2012 CrossFit.com Crossfit 2.5 Mile Run Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters		 27m 25s
Performed as RX
Joker 06/05/2012 CrossFit.com None 21-15-9
Thrusters - 95#
Burpees
Wall Balls 20#
 20m 08s
Performed as RX
Joker 05/30/2012 CrossFit.com None 3 rounds
10 Pull Ups
10 Push Ups
10 Knees to Elbows
10 Sit Ups
400 m run		 13m 08s
Workout Scaled
Joker 04/25/2012 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 11s
Performed as RX
Joker 02/29/2012 Sheepdog CrossFit None 3 Rounds
Row x 300 Meters
Wall Ball 10 Feet x 20 Reps @ 20 Pounds
Pull Up x 10 Reps

 11m 19s
Workout Scaled
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