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Athlete Date Sort Location Workout Name Description Results
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
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
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