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Athlete Date Sort Location Workout Name Description Results
Joker 09/19/2011 Sheepdog CrossFit None 21-15-9
Air Squats
Push Ups

 2m 37s
Performed as RX
Joker 09/19/2011 Sheepdog CrossFit Tabata Bottom to Bottom Squats, Run 1 mile 8 Rounds
Tabata Squats starting in the down psition

Run 1 Mile		 80 reps
Performed as RX
Joker 09/08/2011 Sheepdog CrossFit Brenton 5 rounds
Bear Crawls x 100 Meters
Braod Jump x 100 Meters
Burpee x 3 Reps

 12m 03s
Performed as RX
Joker 09/07/2011 Sheepdog CrossFit None Run x 400 Meters
C2D Push Ups x 30 Reps
Air Squats x 30 Reps
Run x 400 Meters
Shoulder Press x 25 Reps @ 60 Pounds
Sumo Deadlift High Pull x 25 Reps @ 40 Pounds
Run x 400 Meters
Box Jump x 20 Reps
Burpee x 20 Reps

 15m 53s
Performed as RX
Joker 09/06/2011 Sheepdog CrossFit Almost Barbara 5 rounds
HR Push Ups x 15 Reps
Sit Ups x 15 Reps
Air Squats x 15 Reps

 10m 06s
Performed as RX
Joker 09/02/2011 Sheepdog CrossFit Ass and Abs Annie 50-40-30-20-10
Lunges
Sit Ups
 10m 22s
Performed as RX
Joker 09/02/2011 Sheepdog CrossFit None 5 rounds
Paralette Bar Push Ups x 5
 25 reps
Performed as RX
Joker 09/02/2011 Sheepdog CrossFit None 10 rounds of:
Push Ups (scaled) x 5 		50 reps
Workout Scaled
Joker 09/01/2011 Sheepdog CrossFit None 5 rounds
Pull Ups x 10
Sit Ups (GHD) x 10
Back Extensions (GHD) x 10
 150 reps
Workout Scaled
Joker 08/31/2011 Sheepdog CrossFit None Jump Squats x 30 Reps
HR Push Ups x 15 Reps
Box Jump 24 Inches x 30 Reps
HR Push Ups x 15 Reps
Split Squats x 30 Reps
HR Push Ups x 15 Reps
Air Squat (honest) x 30 Reps
 6m 46s
Performed as RX
Joker 08/31/2011 Sheepdog CrossFit Lucky 7's 7 rounds
Push Press x 7 Reps @ 50 Pounds
HR Push Ups x 7 Reps
Kettlebell Swing x 7 Reps @ 35 Pounds
Clean (hang power) x 7 Reps @ 50 Pounds
Burpee x 7 Reps
Air Squats x 7 Reps
Sit Ups x 7 Reps
 18m 41s
Performed as RX
Joker 08/30/2011 Sheepdog CrossFit None 5 Rounds
Air Squat (honest) x 20 Reps
Push-up (scaled) x 20 Reps
Sit-up (abmat) x 20 Reps
Burpee (honest) x 20 Reps

 12m 36s
Workout Scaled
Joker 08/30/2011 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 215 lbs
120 lbs
205 lbs
Performed as RX
Joker 08/30/2011 Sheepdog CrossFit Ring Push Ups 5 Rounds
of Ring Push-ups x 10

 50 reps
Performed as RX
Joker 08/30/2011 Sheepdog CrossFit GHD Sit Ups 3 Rounds
of Sit-up (GHD) for Reps

 30 reps
Performed as RX
Joker 08/25/2011 Sheepdog CrossFit None 5 Rounds
Run x 100 Meters
Burpee (honest) x 10 Reps
Push-up (scaled) x 10 Reps
Wall Ball 10 Feet x 10 Reps @ 20 Pounds
Sit-up (floor) x 10 Reps
Air Squat (honest) x 10 Reps

 21m 30s
Performed as RX
Joker 08/24/2011 Sheepdog CrossFit Dead Lift / Push Up 5 Rounds
Deadlift x 10 Reps @ 155 Pounds
Ring Push Ups x 10 Reps

 11m 18s
Performed as RX
Joker 08/24/2011 Sheepdog CrossFit GHD Sit Ups/Back Ext 2 Rounds
of Sit-up (GHD) for Reps
of Back Extension for Reps

 40 reps
Performed as RX
Joker 08/23/2011 Sheepdog CrossFit Backsquat 3-3-3-3-3 Back Squat 3-3-3-3-3
 135-145-155-165-175 lbs
Performed as RX
Joker 08/23/2011 Sheepdog CrossFit None Row x 20 Calories
Wall Ball 10 Feet x 30 Reps @ 20 Pounds
Toes-to-bar (honest) x 20 Reps
Box Jump (honest) 24 Inches x 30 Reps

 0 rounds 50 reps
Performed as RX
Joker 08/23/2011 Sheepdog CrossFit None 4 Rounds
Ring Push Ups x 5 eps		 20 reps
Performed as RX
Joker 08/19/2011 Sheepdog CrossFit Push Ups 5 Rounds
Push-up (HR) x 15 Reps

 6m 05s
Performed as RX
Joker 08/18/2011 Sheepdog CrossFit None 4 Rounds
Burpee (honest) x 15 Reps
Lunge x 30 Meters @ 35 Pounds
Sit-up (floor) x 25 Reps

 29m 11s
Performed as RX
Joker 08/16/2011 Sheepdog CrossFit 400m Run-50 Squat Couplet 10 Rounds
Run x 200 Meters
Air Squat (honest) x 10 Reps

 14m 04s
Workout Scaled
Joker 08/16/2011 Sheepdog CrossFit Push Ups 5 Rounds
Push-up (HR) x 15 Reps

 6m 16s
Performed as RX
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