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Athlete Date Sort Location Workout Name Description Results
Joker 07/23/2013 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1
KB 35#
Squats
Push Ups
Sit Ups		 11m 33s
Performed as RX
Joker 07/22/2013 Sheepdog CrossFit None 3 Rounds
5 Pull Ups
5 Squats
5 Push Ups
5 Box Jumps
5 Sit Ups
10 Double Unders
Down and Back x 2 big DT lab		 6m 31s
Performed as RX
Joker 06/20/2013 Sheepdog CrossFit None 5 Rounds
10 Burpees
25 Double Unders		 8m 10s
Performed as RX
Joker 06/18/2013 Sheepdog CrossFit None 20 Push Ups
20 Box Jumps
20 Sit Ups
400m Run
20 Burpees
20 Walking Lunges
20 Squats
100 Single Unders		 10m 57s
Performed as RX
Joker 06/13/2013 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 07s
Performed as RX
Joker 06/06/2013 Sheepdog CrossFit 1st Day Back 5 Rounds
5 Pull Ups
5 OHS with PVC
5 Push Ups HR
5 Box Jumps
5 Sit Ups
25 Single unders		 9m 35s
Performed as RX
Joker 05/09/2013 Sheepdog CrossFit None 4 Rounds
400m Run
25 Sit Ups
25 Double Unders		 16m 36s
Performed as RX
Joker 05/09/2013 Sheepdog CrossFit None 5 Rounds

10 X Wall Balls 20 lb.
10 X Sit Ups
10 X Box Jumps 24"
10 X Overhead Squats w/ PVC
10 X Burpees over PVC
 17m 50s
Performed as RX
Joker 05/06/2013 Sheepdog CrossFit None 10-9-8-7-6-5 rep Rounds of:
Wall Ball
Situp
Box Jump @ 24"
Overhead Squat @ 45#
KB Swing @ 55#		 18m 04s
Performed as RX
Joker 05/01/2013 Sheepdog CrossFit None 10 Burpees
15 Jumping Lunges
20 Double Unders
40m Shuttle Run (4x10m)
Rest 90 seconds		 17m 13s
Performed as RX
Joker 04/25/2013 Sheepdog CrossFit K2 5 rounds
Squats 4-8-16-32-64x
Push-ups 4-8-16-32-64x
Sprint 40 yards
 14m 48s
Performed as RX
Joker 04/18/2013 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 8 reps
Performed as RX
Joker 04/17/2013 Sheepdog CrossFit Run 1 mile Run 1 mile
At 1/2 mile do 100 squats		 12m 04s
Performed as RX
Joker 04/12/2013 Sheepdog CrossFit None 5 rounds
5 Burpees
10 boxjump 24"
15 wall Ball 20#		 11m 32s
Performed as RX
Joker 04/11/2013 Sheepdog CrossFit Jorge For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps		 28m 04s
Workout Scaled
Joker 04/10/2013 Sheepdog CrossFit CrossFit.com 130330 Thruster 2-2-2-2-2-2-2 95-105-115-125-135-145-155(f) lbs
Performed as RX
Joker 04/09/2013 Sheepdog CrossFit CrossFit.com 130406 8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.		 25m 32s
Performed as RX
Joker 04/05/2013 Sheepdog CrossFit Corey 800 m Run
22 Push Ups HR
22 Sit Ups
22 Squats
800 m Run
22 Burpees
22 KB Swings @ 50 lbs
22 Walking Dumbbell Lunges 25#
800 m Run
22 Push Aways
22 Wall Balls @ 20 lbs
22 Single Unders 		24m 44s
Performed as RX
Joker 04/04/2013 Sheepdog CrossFit CrossFit.com 130331 Five rounds for time of:
205 pound Power clean, 3 reps
10 Burpee pull-ups		 12m 00s
Workout Scaled
Joker 04/03/2013 Sheepdog CrossFit CrossFit.com 130403 For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
 25m 21s
Performed as RX
Joker 04/02/2013 Sheepdog CrossFit CrossFit.com 130402 For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps
 26m 20s
Workout Scaled
Joker 03/29/2013 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 13s
Performed as RX
Joker 03/28/2013 Sheepdog CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 35 reps
Performed as RX
Joker 03/27/2013 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
 16m 58s
Performed as RX
Joker 03/26/2013 Sheepdog CrossFit None AMRAP 12 min:
5 Manmakers @ 50#
5 Burpees
25 Situps		 4 rounds 4 reps
Performed as RX
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