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Joshua Crews 06/21/2024 Sheepdog CrossFit None For Time:

Complete:
150 Push ups
100 Dumb bell step ups 20
75 Pull ups

Rest 5 minutes

50 Calories on the Air bike

Partition part one as needed. 		24m 38s
Performed as RX
Joshua Crews 06/20/2024 Sheepdog CrossFit None In a Team of 3, with a running clock, complete 6 rounds of:

One team member starts at each station.

1) Row 250 Meters
2) Bench Press 165# for reps
3) Plank hold :30

Rotate stations at the conclusion of the 250 Meter Row.

Score is BP reps.

Penalty is minus two BP reps for every 10 seconds over 18 minutes to complete.		 210 reps
Performed as RX
Joshua Crews 06/18/2024 Sheepdog CrossFit None For time with partner:

Part A:
200 Calorie Assault bike

Part B:
10 Barbell Hang Clean 75/45
10 STOH

PARTNER A does assault bike, while PARTNER B completes 10 HC & 10 STOH. PARTNERS cannot switch until HC & STOH are complete. Continue this until 200cal assault bike is done!		 11m 54s
Performed as RX
Joshua Crews 06/11/2024 Sheepdog CrossFit None Death by Assault Bike Calories 15 rounds 12 reps
Performed as RX
Joshua Crews 06/07/2024 Sheepdog CrossFit Silent But Deadly 10:00 AMRAP
3 deadlifts 155/105
6 push ups
9 air squats		 18 rounds 03 reps
Performed as RX
Joshua Crews 06/06/2024 Sheepdog CrossFit None 5 RDS for time of:
30 Hollow Rocks
12 Left arm DB push press (50#)
12 Right arm DB push press (50#)
20 Pull Ups
6 High Box Jumps (30)


This workout is prescribed as pick your weight and height. I just entered what I used. 		19m 50s
Performed as RX
Joshua Crews 06/05/2024 Sheepdog CrossFit None 50 bench press @ 235#

Every time you break, run 200 mters		 19m 17s
Performed as RX
Joshua Crews 06/04/2024 Sheepdog CrossFit None 4 Rounds for Time of:
600 M A-bike
30 Sit-ups
40 M Overhead Carry 50# DBs
250 M Row
40 M Bear Crawl
20 Back Extensions
15 Ring Rows


 33m 38s
Performed as RX
Joshua Crews 06/03/2024 Sheepdog CrossFit Half Murph For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with an 800 m run. If you've got a 20/14 lb vest or body armor, wear it.		 21m 50s
Performed as RX
Joshua Crews 05/29/2024 Sheepdog CrossFit None 9 Rounds For Time Of:
12 DB snatches @ 50#
100 Meter Run
8 Box Jumps @ 24
6 Toes To Bar		 24m 29s
Performed as RX
Joshua Crews 05/24/2024 Sheepdog CrossFit Thunderbolt Team of 4:

56 Power Cleans (135/95)
800M Row
56 Wall Balls (20/14)
800M Row
56 Pull Ups
800M Row
56 Box Jumps (24/20)
800M Row
56 Kettlebell Swings (53/35)
800M Row
56 Hand Release Push Ups
800M Row
56 Dumbell Snatch (50/35)
800M Row
56 Burpees

Only one partner working out at one time. Reps and row broke up however you need.		 32m 47s
Performed as RX
Joshua Crews 05/21/2024 Sheepdog CrossFit None For Time:
20 Chest 2 Bar pull-ups
50 Step ups with 15# vest
Run 1.5 Miles
50 Step ups with 15# vest
20 Chest 2 Bar pull-ups		 24m 04s
Performed as RX
Joshua Crews 05/16/2024 Sheepdog CrossFit 3 X 4 = Suck With a Partner, complete max reps at each station:

3 Minutes of Push Press @ 75#
Rest 1 Minute
3 Minutes of Box Jumps
Rest 1 Minute
3 Minutes of Wall Balls
Rest 1 Minute
3 Minutes of Kettle Bell Swings @ 50#

Partner A performs reps, Partner B runs 100 Meters. Switch after run and continue this rotation until 3 Minutes is up. After rest, repeat for remainder of stations. Score is total reps from all 4 stations.		 384 reps
Performed as RX
Joshua Crews 05/08/2024 Sheepdog CrossFit None 4 rounds of:
Row 1500M / Assault Bike 3600M
Overhead walk 50 meters with 50# DBs
15 Dips
15 Box Jumps, 24 in		 38m 44s
Performed as RX
Joshua Crews 04/30/2024 Sheepdog CrossFit None EMOM 19 minutes of:
Min 1: Running Step Single-unders
Min 2: Kettlebell Snatch, R-arm, 53/35
Min 3: V-ups
Min 4: 10m Shuttle Runs
Min 5: Rest
Min 6: Double-unders
Min 7: Kettlebell Snatch, L-arm, 53/35
Min 8: V-ups
Min 9: 10m Shuttle Runs
Min 10: Rest
Min 11: Single-unders
Min 12: Russian Kettlebell Swing, 53/35
Min 13: V-ups
Min 14: 10m Shuttle Runs
Min 15: Rest
Min 16: Jump Rope, any style
Min 17: Russian Kettlebell Swing, 53/35
Min 18: V-ups
Min 19: 10m Shuttle Runs		 19m 00s
Performed as RX
Joshua Crews 04/30/2024 Sheepdog CrossFit None 3 Rounds for time of:
15 Chest-to-bar Pull-ups
500m Row		 11m 48s
Performed as RX
Joshua Crews 04/26/2024 Sheepdog CrossFit SeayJaes Birthday WOD 4 RDS For Time of:
24 Cal Assault Bike
10 Burpees
27 Knee Raises
400 Meter Run
10 Sit-ups
24 Box Jumps 24
25 Cal Row		 44m 12s
Performed as RX
Joshua Crews 04/25/2024 Sheepdog CrossFit None 20 Min AMRAP of:
8 Bench Press 225#
10 GHD Sit-ups
12 KB Swings 53#
600m A-bike

 6 rounds 7 reps
Performed as RX
Joshua Crews 04/24/2024 Sheepdog CrossFit None In a team of 3, row 9000m in the following format for time:
Partner 1: Row 500m
Partner 2: 12 burpees
Partner 3: Rest		 34m 35s
Performed as RX
Joshua Crews 04/23/2024 Sheepdog CrossFit None 5 Rounds for time:
400 M Run
24 Sit-ups
12 DB Step-ups (35# each arm)
12 Pull-ups
 25m 48s
Performed as RX
Joshua Crews 04/22/2024 Sheepdog CrossFit None Every two minutes for 20 minutes:
1 Hang Power Snatch, 135#
Assault bike, 600m		 10m 21s
Performed as RX
Joshua Crews 04/18/2024 Sheepdog CrossFit None 20 Min AMRAP of:
8 Bench Press 225#
10 GHD Sit-ups
12 KB Swings 53#
600m A-bike

 6 rounds 6 reps
Performed as RX
Joshua Crews 04/11/2024 Sheepdog CrossFit None 20 Min AMRAP of:
8 Bench Press 225#
10 GHD Sit-ups
12 KB Swings 53#
600m A-bike

 6 rounds 2 reps
Performed as RX
Joshua Crews 04/09/2024 Sheepdog CrossFit None 6 Rounds of:
2:00 Max Calories, Air Bike
2:00 Rest		 209 reps
Performed as RX
Joshua Crews 04/09/2024 Sheepdog CrossFit None 6 rounds of:
Assault Bike, 600 m
20 Hollow Rocks
10 L Arm Dumbbell Push Press, 50 lbs
10 R Arm Dumbbell Push Press, 50 lbs
10 Ring Rows
Single Under, 1 min		 23m 45s
Performed as RX
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