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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 06/17/2021 Sheepdog CrossFit Ball Hogs AMRAP 20:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6s, then 9s, 12's...etc

Both Partners complete full rounds at 3 before moving onto 6's..9's...		 13 rounds 45 reps
Performed as RX
Joshua Crews 06/14/2021 Sheepdog CrossFit Grettel 10 rounds for time of:
3 clean and jerks 135/95
3 burpees over the bar		 5m 51s
Performed as RX
Joshua Crews 06/09/2021 Sheepdog CrossFit CrossFit.com 140804 5 rounds for time of:
500-meter row
40 squats
30 back extensions
20 sit ups (ab-mat)		 30m 01s
Performed as RX
Joshua Crews 06/08/2021 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (did 150 singles)		 28m 44s
Performed as RX
Joshua Crews 06/04/2021 Sheepdog CrossFit None Each for reps:
Row Calorie: 5x 15 secs
Row Calorie: 3x 1:15
Row Calorie: 1x 3 mins		 217 reps
Performed as RX
Joshua Crews 06/01/2021 Sheepdog CrossFit None 2 partner team (split work in half):
150 wallballs
30 squat cleans 135
100 wallballs
20 power cleans 135
50 wallballs
10 hanging power cleans 135
100 deadlifts 135		 22m 08s
Performed as RX
Joshua Crews 05/21/2021 Sheepdog CrossFit None EMOM 5 minutes for 20 minutes:
10 lateral burpees over KB
20 KB swings @ 50#
10 lateral burpees over KB

AMRAP wallballs in remaining time. WB is score 		143 reps
Performed as RX
Joshua Crews 05/20/2021 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 119 reps
Performed as RX
Joshua Crews 05/19/2021 Sheepdog CrossFit Linchpin 05.20.2021 3 Rounds for time of:
50 Double-unders
400m run
30 Sit-ups
20 Push Press, 95/65		 17m 13s
Performed as RX
Joshua Crews 05/18/2021 Sheepdog CrossFit None Half Murph
Run 800m
50 pull-ups
100 push-ups
150 squats
Run 800m

Rest 5 min

Annie
50-40-30-20-10
Dubs (x2 SUs)
Sit-ups

Rest 5 min

5 RFT:
15 GHD
10 PP @ 95		 43m 13s
Performed as RX
Joshua Crews 05/17/2021 Sheepdog CrossFit None Complete the following for time:

Row 1000 meters
5 Rounds of:
5 power cleans at 135#
5 Box get overs at 30

Row 500 meters
4 Rounds of:
4 power cleans at 155#
4 Box get overs at 30

Row 250 meters
3 Rounds of:
3 Power Cleans at 185
3 Box get overs at 30		 21m 32s
Performed as RX
Joshua Crews 05/13/2021 Sheepdog CrossFit None 20 Minute AMRAP Partner WOD:
Buy in (5 rds each) of:
P1-20 Cal Row
P2-20 GHD sit-ups
*switch after each partner finishes

In remaining time:
P1-Bench Press
P2-Hang hold from a pull-up bar
*Switch as needed

Score is BP reps		 77 reps
Performed as RX
Joshua Crews 05/07/2021 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run		 17m 46s
Performed as RX
Joshua Crews 05/05/2021 Sheepdog CrossFit None In Teams of 2
10 RFT:

10 Thrusters @ 95#
10 Pull-Ups
400 Meter Run

(Round 1, Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A sprints 400 meter. Round 2, alternate, with Partner B leading off, etc.)		 30m 41s
Performed as RX
Joshua Crews 05/04/2021 Sheepdog CrossFit None 5 Rds for time of:
20 GHD Sit-ups
10 Push Press at 60% of max		 6m 09s
Performed as RX
Joshua Crews 05/04/2021 Sheepdog CrossFit None Row 50 Calories for time 2m 48s
Performed as RX
Joshua Crews 05/03/2021 Sheepdog CrossFit 210227 Three 5-minute rounds of:
200-m farmers carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds
 10 rounds 02 reps
Performed as RX
Joshua Crews 04/30/2021 Sheepdog CrossFit Limitless Team of 3

AMRAP 7:00
70 Cal Row
Max Clean & Jerk 135/95

Rest 3:00

AMRAP 6:00
60 Cal Row
Max Power Snatch 115/75

Rest 3:00

AMRAP 5:00
50 Cal Row
Max Thrusters 95/65

(One work, two rest. Divide rowing and reps however teams choose)		 157 reps
Performed as RX
Joshua Crews 04/29/2021 Sheepdog CrossFit The Wild Thornberrys Teams of 3:
AMRAP 22:
50 Cal Row
50 Wall Balls (20,14)
50 KBS (53,35)
50 Burpees
*One Partner Always completing a 400m Run*		 2 rounds 138 reps
Performed as RX
Joshua Crews 04/29/2021 Sheepdog CrossFit None Row 5K 18m 59s
Performed as RX
Joshua Crews 04/26/2021 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run		 19m 11s
Performed as RX
Joshua Crews 04/14/2021 Sheepdog CrossFit None 6 Intervals, each for time of:
9 Pull-ups
7 Squat Cleans, 135/95
5 Push Jerks, 135/95

*Rest 2 minutes between each		 7m 44s
Performed as RX
Joshua Crews 04/13/2021 Sheepdog CrossFit None 3 Partner Team:
3 Rounds:
100 calorie row
50 Bench Press 135#
400m team run

Partition as needed		 26m 03s
Performed as RX
Joshua Crews 04/09/2021 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 43s
Performed as RX
Joshua Crews 04/08/2021 Sheepdog CrossFit None Two partner Team
Alternate movements for 30 minutes:
50 Air Squats
40 KB Swings 55#
30 Push Press 95#
20 Burpees
10 Strict Pullups		 5 rounds 57 reps
Performed as RX
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