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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 04/07/2021 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.		 14m 08s
Performed as RX
Joshua Crews 04/06/2021 Sheepdog CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts (230#)
21 Box Jumps (24")		 14m 13s
Performed as RX
Joshua Crews 04/02/2021 Sheepdog CrossFit Jump Around 30 Minute AMRAP with a partner
40 Thrusters
20 Box Jumps 24/20
40 Clean and Jerk
20 Burpees
40 Power Snatch
20 Burpee Box Jumps 24/20

*One Partner works while the other rests
**Break up reps however you and your partner choose

Barbell Recommendations
Advanced 95/65
Intermediate 75/55
Scaled 65/45		 2 rounds 63 reps
Performed as RX
Joshua Crews 03/01/2021 Sheepdog CrossFit None 3 Rounds:
30 wallballs
15 DB clean and jerks 2x50#DB
Rest 3 minutes		 12m 59s
Performed as RX
Joshua Crews 02/23/2021 Sheepdog CrossFit None 10 Rounds:
Run 200m
10 pullups
15 situps
20 Double Unders		 31m 23s
Performed as RX
Joshua Crews 02/18/2021 Sheepdog CrossFit None 3 Rounds For Time of:
Run 400 Mters
7 Power Cleans 95#
7 Hang Squat Cleans 95#
7 Squat Cleans 95#		 11m 37s
Performed as RX
Joshua Crews 02/16/2021 Sheepdog CrossFit None 3 partner team, one works at a time:
120 calorie burpees
120 deadlifts 135/95
90 calorie burpees
90 hang power cleans 135/95
75 calorie burpees
75 front squats 135/95
45 calorie burpees
45 push jerks 135/95
30 calorie burpees
30 clusters 135/95		 36m 43s
Performed as RX
Joshua Crews 02/03/2021 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

15 burpees
30-calorie row		 6 rounds 15 reps
Performed as RX
Joshua Crews 02/02/2021 Sheepdog CrossFit None 2 partner team:
6 rounds:
15 burpees
20 SA DB snatch #50
12 thrusters 75#

Partners switch after each movement		 11m 57s
Performed as RX
Joshua Crews 01/29/2021 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run		 17m 47s
Performed as RX
Joshua Crews 01/27/2021 Sheepdog CrossFit Martin Two team partner workout:
Row 2000m
100 deadlifts @ BW
50 thrusters @ 95
Row 1000m
100 HR pushups
50 pullups
Row 500m
100 situps
100 wallballs		 38m 14s
Performed as RX
Joshua Crews 01/26/2021 Sheepdog CrossFit None 20 power cleans @ 135
500m row
15 squat cleans
500m row
10 power cleans
500m row
5 squat cleans		 12m 10s
Performed as RX
Joshua Crews 01/26/2021 Sheepdog CrossFit Task Tabata Continue cycle until 300 reps completed:

20 seconds pullups
10 seconds rest
20 seconds pushups
10 seconds rest
20 seconds situps
10 seconds rest
20 seconds squats
10 seconds rest		 11m 18s
Performed as RX
Joshua Crews 01/22/2021 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)		 25m 39s
Performed as RX
Joshua Crews 01/21/2021 Sheepdog CrossFit None For time:
800 Meter run
25 Wall Ball Shots, 20/14
25 Hollow Rocks
500 MeterRow
25 Hollow Rocks
25 Wall Ball Shots, 20/14
800 Meter run		 15m 28s
Performed as RX
Joshua Crews 01/19/2021 Sheepdog CrossFit ASO SWAT Partners 10 rounds for time of:
Partner 1: Shoots 5 rounds of hand gun on an 8 paper target from the 10 yard line.
Partner 2:
15 OH walking lunges with breaching ram
10 Air squats
5 push-ups

Partners switch work each round until each partner has completed 5 rounds of shooting and 5 rounds of PT. Mags must be loaded 10-10-5. Cannot rest ram on your head or shoulders.

7m 54s
Performed as RX
Joshua Crews 01/19/2021 Sheepdog CrossFit None 3 rounds for time of:
Max calorie row in 60 seconds
30/15lbs. Turkish get-ups

Complete a total of 30 reps (or calories) in each round. For example, if you row 25 calories, complete 5 Turkish get-ups for that round.

Post time!
Scale as needed.		 6m 39s
Performed as RX
Joshua Crews 01/19/2021 Sheepdog CrossFit None 7 minute AMRAP
3 wall balls, 3 box jumps @ 30
6 wall balls, 3 box jumps @ 30
9 wall balls, 3 box jumps @ 30
12 wall balls, 3 box jumps @ 30
15 wall balls, 3 box jumps @ 30
18 wall balls, 3 box jumps @ 30
21 wall balls, 3 box jumps @ 30

Continuing this pattern until you run out of time. Call rounds end after three box jumps. Score of this WOD rounds and reps.		 7 rounds 25 reps
Performed as RX
Joshua Crews 01/14/2021 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute KB Swings
1 minute Rest		 263 reps
Performed as RX
Joshua Crews 01/14/2021 Sheepdog CrossFit None Teams of 2 split work how you see fit:
400 Meter Run
21 Thrusters
21 Pull-Ups
600 Meter Row
30 T2B
30 KB Swings 55#
800 Meter Run
100 Jump Rope each
50 Wall Ball Sit-ups each
100 Meter Row
31 Back Squats
31 Push-ups
1200 Meter Run		 28m 18s
Performed as RX
Joshua Crews 01/13/2021 Sheepdog CrossFit Fran sandwich For time:
Run 800m

21-15-9 reps of:
95# Thrusters
Pull-ups

Run 800m		 18m 08s
Performed as RX
Joshua Crews 12/29/2020 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 136 reps
Performed as RX
Joshua Crews 12/08/2020 Sheepdog CrossFit CrossFit.com 140212 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Add all reps to calories for each row and post sum to comments.

 179 reps
Performed as RX
Joshua Crews 12/08/2020 Sheepdog CrossFit None Tabata HR pushup
Tabata leg lever
Tabata air squat		 356 reps
Performed as RX
Joshua Crews 12/04/2020 Sheepdog CrossFit None 6 Intervals, each for time of:
10/7 Calories, Row
100m Dumbbell Farmer's Carry
10 Dumbbell Push Press
10/7 Calories, Row

*Rest 2 minutes between each.
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 25m 48s
Performed as RX
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