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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 02/04/2022 Sheepdog CrossFit None 4 rounds for time as a 3 person team:
Partner 1 - Row, 400 m
Partner 2 - 50 Walking Lunges
Partner 3 - Rest
 18m 02s
Performed as RX
Joshua Crews 02/02/2022 Sheepdog CrossFit None 4 Rounds for Time of:
400M Run
20 KB Swings 55#
15 Sit-ups
10 DB Push-Press 50#DBs		 16m 41s
Performed as RX
Joshua Crews 01/25/2022 Sheepdog CrossFit None 20 Minute AMRAP of:
5 Power Cleans @ 95
5 Front Squats @ 95
5 Push Press
500 Meter Row		 6 rounds 479 reps
Performed as RX
Joshua Crews 01/18/2022 Sheepdog CrossFit None 9-7-5 Reps for time of:
Chest to Bar Pull ups
Dips
Squat Clean Thrusters 135#		 12m 07s
Performed as RX
Joshua Crews 01/10/2022 Sheepdog CrossFit None 4 Rounds for time:
400 meter run
20 Box Jumps (24)
20 Wall ball shots (20#)		 21m 18s
Performed as RX
Joshua Crews 01/07/2022 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		 11m 22s
Performed as RX
Joshua Crews 10/13/2021 Sheepdog CrossFit None 2 Partner Team

5 Rounds:
1 minute Wall-Balls @ 20#
1 minute Knees to Elbow
1 minute Box Jumps @ 24"
1 minute Push Press @ 75#
1 minute Row Calories
1 minute Rest

Partners alternate working every 30 seconds.		 710 reps
Performed as RX
Joshua Crews 10/12/2021 Sheepdog CrossFit None For time:
0 - 10:00: Row 2000m, then max clean and jerks 95#
10 - 13:00: Rest
13 - 20:00: Row 1000m, then max thrusters 95#
20 - 23:00: Rest
23 - 27:00: Row 500m, then max wallballs		 81 reps
Performed as RX
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
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