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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 10/11/2021 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 213 reps
Performed as RX
Joshua Crews 10/09/2021 Sheepdog CrossFit None With a partner for time:
300 Air Squats
80 Chest-to-bar Pull-ups
60 Hang Power Cleans, 135 lbs		 12m 32s
Performed as RX
Joshua Crews 10/05/2021 Sheepdog CrossFit None 3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#

Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m		 21m 49s
Performed as RX
Joshua Crews 09/01/2021 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.		 21 rounds 28 reps
Performed as RX
Joshua Crews 08/31/2021 Sheepdog CrossFit None 3 rounds of:
Dumbbell Farmers Carry, 50 lbs, 100 m
55 Double Unders
35 Sit-ups
25 Goblet Squats, 50 lbs
6 Shuttle Runs, 50 m		 19m 15s
Performed as RX
Joshua Crews 08/30/2021 Sheepdog CrossFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 28m 04s
Performed as RX
Joshua Crews 08/27/2021 Sheepdog CrossFit None 3 x 800m run

Rest as needed. 		11m 16s
Performed as RX
Joshua Crews 08/17/2021 Sheepdog CrossFit Farm Friday 022219 Part A

100 Push-Ups (HR)
200 Sit-Ups
300 Squats

Complete in teams of 4, only 1 person working at a time.

Part B

Complete 2 Rounds, rotate stations after run (all stations must be complete before rotation)

Station 1 - Run 200M
Station 2 - 64M Farmers Carry @ 45#
Station 3 - 32 Jump Rope (SU)
Station 4 - 16 Burpees
Station 5 - 8 Push Press @ 75#
Station 6 - 4 Box Jumps @ 30
Station 7 - 2 Turkish Get-Ups (1 each side)
Station 8 - Rest
 30m 41s
Performed as RX
Joshua Crews 08/16/2021 Sheepdog CrossFit Covid part 2 081621 For Time
800m Run
10 HR Burpees
20 Power Cleans 75#
30 BoxJumps 24
40 Situps
50 Deadlifts 75#
60 Jump Ropes
70 Walking Lunges Total
800m Run		 23m 39s
Performed as RX
Joshua Crews 08/13/2021 Sheepdog CrossFit Covid Part 2 081321 2 partner team:
6 rounds:
15 burpees
20 SA DB snatch #50
12 thrusters 75#

Partners switch after each movement		 14m 31s
Performed as RX
Joshua Crews 08/12/2021 Sheepdog CrossFit Covid Part 2 081221 20 Minute AMRAP of:
200 M Run
5 Burpees
10 KB Swings 55#
20 Sit-ups
40 Jump Rope		 6 rounds 202 reps
Performed as RX
Joshua Crews 08/11/2021 Sheepdog CrossFit Covid Part 2 081121 4 Rounds for time of:
20 Med-ball cleans
12 V-ups
9 Clean and jerks (50# Dumbbells or 115# Barbell)		 10m 52s
Performed as RX
Joshua Crews 08/10/2021 Sheepdog CrossFit Covid 19 Part 2 081021
For time:
400 Meter Run
40 Box Jumps (24/20)
400 Meter Run
40 Push-ups
400 Meter Run
40 Sit-ups
400 Meter Run
 14m 32s
Performed as RX
Joshua Crews 08/09/2021 Sheepdog CrossFit None Run or Row
4 x 800m
3min Rest between

Post fastest interval!		 2m 41s
Performed as RX
Joshua Crews 08/06/2021 Sheepdog CrossFit None 21-15-9:
Row calories
Thrusters 65#
Medicine ball cleans
SDHP 65#
Wallballs
Burpees		 19m 11s
Performed as RX
Joshua Crews 08/05/2021 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.		 26 rounds 17 reps
Performed as RX
Joshua Crews 08/04/2021 Sheepdog CrossFit None 2 partner team workout:
30 rounds:
10 calorie row
10 overhead lunges 75#

Partners alternate rounds		 35m 14s
Performed as RX
Joshua Crews 07/27/2021 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 311 reps
Performed as RX
Joshua Crews 07/23/2021 Sheepdog CrossFit None 20 min AMRAP:
10 Squat Cleans @ 115#
15 Push Presses at 115#
20 Pullups

2 partner team workout. Partner one completes set of squat cleans, partner 2 completes set of push presses, partner one completes set of pullups. Next round the partners swap roles. Only one works at a time.		 8 rounds 0 reps
Performed as RX
Joshua Crews 07/16/2021 Sheepdog CrossFit None In teams of 2, (You go, I go)

30 rounds of :
6 Knees to elbows
5 Hang power cleans 95/65
4 Back squats 95/65
3 Lateral burpees over the bar

1 team mate completes a full round while the other partner rests. 		22m 34s
Performed as RX
Joshua Crews 07/08/2021 Sheepdog CrossFit Saved by the Barbell 3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

20-lb. ball, 115-lb. deadlifts and cleans		 272 reps
Performed as RX
Joshua Crews 07/02/2021 Sheepdog CrossFit None In Teams of 2

300/225 Calorie Assault Bike

At start of 0, Death by Power Cleans

0 - 1:00, 1 Power Clean
1:01 - 2:00, 2 Power Cleans
2:01 - 3:00, 3 Power Cleans
...

135/95

Partner A starts on AB, Partner B performs 1 power clean. Switch every minute until calories are completed or cannot complete designated cleans in the minute. Post calories to comments.		 12 rounds 9 reps
Performed as RX
Joshua Crews 06/29/2021 Sheepdog CrossFit None Teams of 3:

Partners complete full rounds and switch.

20 Minute AMRAP
7 Kettlebell Swings
7 Box Jumps
7 Burpees
100m Sprint		 16 rounds 21 reps
Performed as RX
Joshua Crews 06/28/2021 Sheepdog CrossFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 27m 46s
Performed as RX
Joshua Crews 06/18/2021 Sheepdog CrossFit Rene 7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.		 36m 38s
Performed as RX
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