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Joshua Crews 08/15/2022 Sheepdog CrossFit Deck of Death Teams of three moving through a deck of cards for 20 minutes. Re-shuffle after running through the deck.

Number cards are the number showing. Face cards = 10. Aces = 11. Joker = 400m team run. "Ace Standard Poker" = 21 burpees.

Spades - pull-ups
Hearts - 95# thrusters
Clubs - 24" box jumps
Diamonds - Wall ball		 59 rounds 0 reps
Performed as RX
Joshua Crews 08/04/2022 Farm Fitness Swole & Sweat II 100 Bench Press @ 115#
*Every time you rest, run 200M

100 Wall Balls @ 20#
*Every time you rest, run 200M		 21m 06s
Performed as RX
Joshua Crews 08/03/2022 Farm Fitness The Royal Tenenbaums Teams of 3:
100 Deadlifts (135, 95#)
80 Hang Power Cleans (135, 95#)
60 Front Squats (115, 75#)
40 Jerks (115, 75#)
20 Thrusters (95, 65#)

One athlete works at a time.

Every minute on the minute, stop where you are and all three athletes complete 5 burpees.		 22m 39s
Performed as RX
Joshua Crews 08/02/2022 Farm Fitness Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 01s
Performed as RX
Joshua Crews 07/15/2022 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 3m 36s
Performed as RX
Joshua Crews 07/14/2022 Farm Fitness None In teams of 3 - 30 min Max Reps:

- Calorie Row
- ABMAT sit-ups
- Bench Press 135/95

You must rotate movements every 2 minutes.
There will be one total max rep total score at the end.		 1361 reps
Performed as RX
Joshua Crews 07/13/2022 Sheepdog CrossFit 1979 For Time
9-15-21
calories rowing
shoulder to overhead 75/55 45/35

directly into

21-15-9
hang cleans 115/75 95/65
dips (box or ring)***		 10m 33s
Performed as RX
Joshua Crews 07/12/2022 Farm Fitness None 50-35-20 rep Rounds of:
HR Pushup
Air Squat
Reverse Walking Lunge		 10m 55s
Performed as RX
Joshua Crews 07/11/2022 Farm Fitness None 21-15-9 reps for time:
Push Press, 95/65
Air Bike, Calories

-Rest, 3 minutes, then...

15-12-9 reps for time:
Push Press, 95/65
Air Bike, Calories		 7m 37s
Performed as RX
Joshua Crews 07/06/2022 Farm Fitness 1776 For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.		 47m 27s
Performed as RX
Joshua Crews 07/05/2022 Sheepdog CrossFit None 21-15-9 reps for time, :Push Press, 95/65Air Row, Calories-

Rest, 3 minutes, then...

15-12-9 reps for time, Push Press, 95/65Air Row, Calories		 6m 36s
Performed as RX
Joshua Crews 06/30/2022 Farm Fitness None In teams of 3 and within 25 minutes, complete as many rounds and reps as possible of:

1 Curtis P (95/75)
5 Bench Press (135/115)
10 Calorie Assault Bike

These are you go, I go rounds. Therefore, all out sprintsgood luck! 		29 rounds 6 reps
Performed as RX
Joshua Crews 06/28/2022 Sheepdog CrossFit None EMOM 20 minutes of:
Min 1: Power Clean & Jerk
Min 2: Toes-to-bar
Min 3: Air Bike, Calories
Min 4: Rest
Min 5: Rest		 152 reps
Performed as RX
Joshua Crews 06/27/2022 Farm Fitness Marina Bay 4 Rounds of:
PICK TWO of the following for time
400m Run
500m Row
1000m Bike
* Rest 3:00 After Each Round *

Athletes may choose any combination of two movements for time. This will play to the tune of Boat Race and each round should be a sprint. Athletes may choose to complete the same couplet each round or mix it up every time.the options are endless and so is the fitness!		 14m 55s
Performed as RX
Joshua Crews 06/22/2022 Farm Fitness 6X6 6 Rounds For Time:
6 Front Squats 115#
6 Pull-Ups
6 Bench Presses 175#
6 Deadlifts 175#
6 Barbell Rows 115#
6 Shoulder-to-Overheads 65#		 15m 52s
Performed as RX
Joshua Crews 06/21/2022 Farm Fitness None 15 Minute AMRAP (with a Team of 3)

15 Sit-Ups
12 Calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Synchronized Burpees

Alternate teammates upon completion of each movement. Example, Partner A completes Sit-Ups, then Partner B completes Row, then Partner C completes Power Cleans, then Partner A completes Pull-Ups. Everyone completes all 6 Burpees. Partner B begins Round 2 with Sit-Ups, Partner C completes Row, etc. All three partners must complete the burpees together.		 7 rounds 10 reps
Performed as RX
Joshua Crews 06/16/2022 Sheepdog CrossFit None 4 rounds, each round for time, of:
10 Deadlifts, 255 lbs
20 Burpee Box Jump Overs, 24 in

Resting 2:30 between each round.		 24m 55s
Performed as RX
Joshua Crews 06/14/2022 Farm Fitness Renee AMRAP (in a Team of 3) in 31 minutes

29 Wall Ball Shots (20/14 lb)
29 Overhead Squats (95/65 lb)
29 Hang Clean-and-Jerks (95/65 lb)
29 Calorie Bike
29 Hang Power Snatches (95/65 lb)

Each partner must perform a 1,991 meter Row at some point during the WOD.		 3 rounds 3 reps
Performed as RX
Joshua Crews 06/03/2022 Farm Fitness None 30 Rounds for Time (15 each):

5 Knees-to-Elbow
3 Bench Press 185/155
100m Run

*one partner completes an entire round while the other rest and also spots		 27m 51s
Performed as RX
Joshua Crews 06/02/2022 Sheepdog CrossFit None 2 Partner Team 20 minute AMRAP:
Partner 1 - 3 calorie row, 1 Power Clean @ 135#
Partner 2 - When Partner 1 finishes, do same work

After each round, go back to Partner 1 and add 3 calories and 1 clean (3/1, 6/2, 9/3, etc.)

Reset rower each time partner changes.		 345 reps
Performed as RX
Joshua Crews 06/01/2022 Sheepdog CrossFit None 1000 Meter Row
50 Squat thrusters
60 C2B pull ups
50 Squat thrusters
1000 Meter Row		 24m 43s
Performed as RX
Joshua Crews 05/31/2022 Sheepdog CrossFit None 10,9,8,7,6,5,4,3,2,10 reps of:
Curls 45#
Military press 45#
Tricep press 45#
Overhead Squats 45#
Bent over rows 45#

Completing 10 Sit ups with every set.		 16m 03s
Performed as RX
Joshua Crews 05/30/2022 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 57m 25s
Performed as RX
Joshua Crews 05/25/2022 Sheepdog CrossFit None For time:
500 Meter Row
30 Bench Press @ 185#
1000 Meter Row
20 Bench Press @ 185#
2000 Meter Row
10 Bench Press @ 185#		 21m 58s
Performed as RX
Joshua Crews 05/24/2022 Sheepdog CrossFit Invictus 170718 Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups		 21m 29s
Performed as RX
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