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Athlete Date Sort Location Workout Name Description Results
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
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
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