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Athlete Date Sort Location Workout Name Description Results
Joker 02/14/2013 Sheepdog CrossFit CrossFit.com 130105 Overhead Squat 5-5-5-5-5 reps 65-75-85-95-105 (3) lbs
Performed as RX
Joker 02/14/2013 Sheepdog CrossFit None Overhead Squats

1 Rep max 105 		0 rounds 1 reps
Performed as RX
Joker 02/13/2013 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 7 rounds 17 reps
Workout Scaled
Joker 02/12/2013 Sheepdog CrossFit Baird 4 Rounds:
67 4-ct Flutterkick
24 2-ct Mountain Climber
60 meters Bear"d" Crawl
23 Burpee

after the 4 rounds, finish with:
212 Jump Rope Singles		 30m 47s
Performed as RX
Joker 02/11/2013 Sheepdog CrossFit CrossFit.com 130126 For time:
135 pound Thruster, 15 reps (did 115#)
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters		 19m 56s
Workout Scaled
Joker 02/08/2013 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 11m 55s
Performed as RX
Joker 02/07/2013 Sheepdog CrossFit CrossFit.com 130207 Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint		 3 rounds 2 reps
Workout Scaled
Joker 02/06/2013 Sheepdog CrossFit CrossFit.com 130206 Three rounds for time of:
Run 800 meters
Rest 2 minutes		 16m 14s
Performed as RX
Joker 02/05/2013 Sheepdog CrossFit None 3 RFT
Squat Cleans 95# 30-20-10
Burpees 10-20-30
Pull Ups 10-10-10		 25m 42s
Performed as RX
Joker 02/04/2013 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 15 rounds 3 reps
Performed as RX
Joker 02/02/2013 Sheepdog CrossFit CrossFit.com 130201 Three rounds for time of:
30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jump, 24 inch box		 13m 49s
Workout Scaled
Joker 01/31/2013 Sheepdog CrossFit None 50 X Situps
50 X Double Unders
50 X Situps
50 X Walking Lunges
50 X Situps
50 X Burpees
50 X Situps		 16m 22s
Performed as RX
Joker 01/30/2013 Sheepdog CrossFit None 5 Rounds
400m Run
15 Burpees		 19m 28s
Performed as RX
Joker 01/29/2013 Sheepdog CrossFit None 4 Rounds
400m Run
25 Sit Ups
25 Double Unders		 15m 57s
Performed as RX
Joker 01/28/2013 Sheepdog CrossFit None Power Clean 1-1-1-1-1

125-135-145-155-165		 125-135-145-155-165 lbs
Performed as RX
Joker 01/25/2013 Sheepdog CrossFit 2013 ODT WOD For time:
126 Burpee box jumps, 24 inch box

If you have a ten pound vest or body armor, wear it. 		21m 50s
Performed as RX
Joker 01/24/2013 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 11m 36s
Performed as RX
Joker 01/22/2013 Sheepdog CrossFit Sean Five rounds for time of:
11 Pull Ups
22 Front Squat 75		 16m 05s
Performed as RX
Joker 01/18/2013 Sheepdog CrossFit None 800m Run
21-15-9
Wall Ball Shots 20#
Kettle Bell Swings 55#
800m Run		 20m 09s
Performed as RX
Joker 01/17/2013 Sheepdog CrossFit None 21-15-9
Power Cleans 95#
Push Press 95#
Front Squats 95#
Push Ups (HR)		 20m 03s
Performed as RX
Joker 01/16/2013 Sheepdog CrossFit None 10 Min AMRAP

20 Double Unders
10 Burpees		 7 rounds 0 reps
Performed as RX
Joker 01/15/2013 Sheepdog CrossFit Pullup Push Up Quinella With a continuously running clock do one pull-up and one push up the first minute, two pull-ups and two push ups the second minute, three pull-ups and three push ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 9 rounds 19 reps
Performed as RX
Joker 01/14/2013 Sheepdog CrossFit The Finish 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Wall Ball shots 20 lbs
Burpees		 8m 31s
Performed as RX
Joker 01/10/2013 Sheepdog CrossFit CrossFit.com 130105 Overhead Squat 3-3-3-3-3 reps 65-70-75-80-85 lbs
Performed as RX
Joker 01/08/2013 Sheepdog CrossFit None 12 Minute Amrap
5 X Pull-ups
5 X Hand Release Push-ups
5 X Sit-ups
5 X Squats		 10 rounds 15 reps
Performed as RX
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