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Athlete Date Sort Location Workout Name Description Results
Joker 05/21/2014 Sheepdog CrossFit None 50 Walking Lunges
400m Run
50 Squats		 5m 35s
Performed as RX
Joker 05/14/2014 Sheepdog CrossFit None 10 Deficit Push Ups
10 Toes to Bar
10 Deficit Push Ups
10 Pull Ups
10 Deficit Push Ups
10 Knees to Elbow
10 Deficit Push Ups		 0 rounds 70 reps
Performed as RX
Joker 05/13/2014 Sheepdog CrossFit None 400m Run
25 Box Overs 24"
25 Deadlift 185#
25 Wall Balls
25 Dips
25 Wall Balls
25 Deadlift 185#
25 Box Overs 24"
400m Run		 27m 47s
Performed as RX
Joker 05/12/2014 Sheepdog CrossFit None Clean and Jerk 1-1-1-1-1-1-1 115-125-135-145-155-165-175(f) lbs
Performed as RX
Joker 05/08/2014 Sheepdog CrossFit None 3 Rounds
800m Run
2 min rest		 17m 15s
Performed as RX
Joker 05/07/2014 Sheepdog CrossFit None 3 Rounds
5 Box Jumps
10 Push Ups
15 Sit Ups
20 Squats		 6m 28s
Performed as RX
Joker 05/01/2014 Sheepdog CrossFit None 21-15-9
Barbell Rows 115#
Ring Push Ups
KB 55#
Sit Ups		 11m 37s
Workout Scaled
Joker 04/29/2014 Sheepdog CrossFit Tabata Tabata Pull-up
Tabata Push-up
Tabata Sit-up
Tabata Squat


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
 241 reps
Performed as RX
Joker 04/24/2014 Sheepdog CrossFit None 3 Rounds 3 Min Each with1 Min Rest
3 Power Cleans 135#
6 Push Ups
9 Squats		 9 rounds 0 reps
Performed as RX
Joker 04/21/2014 Sheepdog CrossFit None 100 Push Ups
40 Sit Ups
30 Box Jumps
20 Double Unders
10 Pull Ups
50 Burpees		 23m 54s
Performed as RX
Joker 04/19/2014 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 11 rounds 9 reps
Performed as RX
Joker 04/17/2014 Sheepdog CrossFit None Ring Dips
10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10		 11m 02s
Workout Scaled
Joker 04/15/2014 Sheepdog CrossFit Raymond 21-15-9
Box Jumps
Burpees
Wall Balls

Then 100 Double Unders		 15m 40s
Performed as RX
Joker 04/13/2014 Sheepdog CrossFit None Bench Press
95 x 10
105 x 10
135 x 10
145 x 5
155 x 5
185 x 1		 105-135-145-155-185 lbs
Performed as RX
Joker 04/13/2014 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 5m 59s
Workout Scaled
Joker 04/11/2014 Sheepdog CrossFit CrossFit.com 130406 8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.		 26m 40s
Performed as RX
Joker 04/10/2014 Sheepdog CrossFit Deadbeat Dad 25 Pull Ups
50 Push Ups
50 Walking Lunges
50 Sit Ups
50 Squats
50 Flutter Kicks 4ct
25 Pull Ups		 17m 20s
Performed as RX
Joker 04/08/2014 Sheepdog CrossFit Crossfit NO Kbell/Burpees 10 rounds
Kettlebell Swing x 55 Reps @ 55 Pounds
Burpee x 55 Reps

KB 10-9-8-7-6-5-4-3-2-1
Burpees 1-2-3-4-5-6-7-8-9-10		 8m 19s
Performed as RX
Joker 04/07/2014 Sheepdog CrossFit None 3 Rounds
10 Box Jumps 24"
20 Push Ups
30 Sit Ups		 9m 12s
Performed as RX
Joker 04/03/2014 Sheepdog CrossFit None 3 Rounds
20 Push Ups
10 Toes to Bar
20 Sit Ups
25 Double Unders		 14m 02s
Performed as RX
Joker 03/18/2014 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		 18m 19s
Performed as RX
Joker 03/17/2014 Sheepdog CrossFit None 5 Rounds
7 Muscle Ups
21 Burpees		 17m 36s
Workout Scaled
Joker 03/11/2014 Sheepdog CrossFit None 20 Toes to Bar
20 Push Press 115#
10 Toes to Bar
10 Push Press 115#
5 Toes to Bar
5 Push Press 115#		 11m 25s
Performed as RX
Joker 03/10/2014 Sheepdog CrossFit None 3 Rounds
5 Wall Ball
10 BoxJumps
15 Push Ups
20 Sit Ups		 8m 24s
Performed as RX
Joker 03/05/2014 Sheepdog CrossFit Bureau 100 100 Push Ups
100 Sit Ups
100 Squats
100 Burpees
100 Toes to Bar
100 Double Unders		 48m 50s
Performed as RX
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