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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 12/04/2020 Sheepdog CrossFit None In teams of two, partition as you see fit:
100 Push Press 75#
100 Kettle Bell Swings (Russian)
100 Pull-ups
100 Calorie row		 13m 10s
Performed as RX
Joshua Crews 12/03/2020 Sheepdog CrossFit Guard Rail Partner WOD

You go, I go style. One person completes an entire round before tagging off.

60 Rounds Total (30 each)
1 Power Clean
2 Front Squat
3 Shoulder to Overhead
4 Burpees Over the Barbell
RX 95/65		 25m 15s
Performed as RX
Joshua Crews 12/01/2020 Sheepdog CrossFit None Two Partner team workout:
Round 1:
Run 400m together
Partner 1 - 15 Squat Cleans @ 135#
Partner 2 - 15 Turkish Getups @ 55#
(Partners work at the same time)
Then split reps of:
50 Toe to bar
50 KB Swing @ 55#
(One person works at a time)
Round 2:
Run 400m together
Partner 1 - 15 Turkish Getups @ 55#
Partner 2 - 15 Squat Cleans @ 135#
Then split reps of:
100 Double Unders
100 Situps
100 calorie Row
(One person works at a time)
Finally, do 30 burpees together		 28m 18s
Performed as RX
Joshua Crews 11/05/2020 Sheepdog CrossFit None 24 minute AMRAP in teams of 4, with one person working at each station:
1- 15 calorie row
2- 15 alternating dumbbell snatch, 50#
3- 15 burpees
4- rest

Score is total calories rowed in 24 minutes.		 360 reps
Performed as RX
Joshua Crews 11/03/2020 Sheepdog CrossFit None 25 minute AMRAP:
10 Power cleans 135#
400m run (500m row)		 8 rounds 10 reps
Performed as RX
Joshua Crews 10/30/2020 Sheepdog CrossFit None 30 Pullups
30 KB Swings 50#
30 Thrusters 95#
30 one-arm KB snatch (15 each arm) 50#
30 HR Pushups
30 Box Jumps 24"
30 Wallballs
30 SDHP 95#		 15m 53s
Performed as RX
Joshua Crews 10/29/2020 Sheepdog CrossFit None 3 partner team 30 minute AMRAP:
P1: Row (every 25m = 1rep)
P2: abmat situps
P3: burpees

Switch every 2 minutes		 1303 reps
Performed as RX
Joshua Crews 10/28/2020 Sheepdog CrossFit None In a 2 person team, complete the following for time:

100 Alternating single arm DB Snatches 50# DB
100 DB Hang Squat-cleans 50# DBs
100 DB Push-press 50# DBs

100 Burpees

One partner will run 200 meters while the other partner completes the DB work. Partners will switch roles, once completing the run until all 300 reps are completed. No running during the burpees, but only one partner works at a time.		 31m 13s
Performed as RX
Joshua Crews 10/23/2020 Sheepdog CrossFit None 2 partner team workout:
30 rounds:
10 calorie row
10 overhead lunges 75#

Partners alternate rounds		 35m 01s
Performed as RX
Joshua Crews 10/23/2020 Sheepdog CrossFit Anderson Birthday WOD For time:

10 Bench Press @ Bodyweight

Then...
5 rounds of:
10 Thrusters, 75#
24 Burpees
355m Row

Then...
45 4-count flutter kicks		 24m 23s
Performed as RX
Joshua Crews 10/21/2020 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.)		 29m 00s
Performed as RX
Joshua Crews 10/20/2020 Sheepdog CrossFit None 20 minute AMRAP:
5 Deadlifts 185#
7 toe to bar
10 burpees		 12 rounds 18 reps
Performed as RX
Joshua Crews 10/15/2020 Sheepdog CrossFit Team Hop Sock In Teams of 3, 2 Rounds:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Push Press
100 Barbell-Facing Burpees

Round 1 Barbell 115/85
Round 2 Barbell 95/65
30:00 Time Cap

 37m 06s
Performed as RX
Joshua Crews 10/07/2020 Sheepdog CrossFit CrossFit.com 140214 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95 lb. thruster; the second rest period, 95 lb. power snatch; the third rest period, 95 lb. squat cleans.

Add all reps to calories for each row and post sum to comments.		 165 reps
Performed as RX
Joshua Crews 10/06/2020 Sheepdog CrossFit None 3 rounds:
Run 400m
20 KB swings 55#
20 burpees
20 pull-ups
Rest 2 minutes		 20m 20s
Performed as RX
Joshua Crews 10/05/2020 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 24 reps
Performed as RX
Joshua Crews 09/27/2020 Sheepdog CrossFit CrossFit.com 130830 10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.
 35m 37s
Performed as RX
Joshua Crews 09/27/2020 Sheepdog CrossFit None On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of squat cleans and pull-ups

Then, 5 rounds of of hang power snatches and sit-ups

135-lb. deadlift, 85-lb. clean, 55-lb. snatch
215-lb. deadlift, 125-lb. clean, 75-lb. snatch		 278 reps
Performed as RX
Joshua Crews 09/18/2020 Sheepdog CrossFit None Teams of 2

One person works at a time. Teams must hold their 20# wall balls throughout the entire workout. Anytime the wall ball is dropped, there is a 15 burpee per person penalty

200m run
100 Dbl Under
90 Abmat Situps
80 Push-ups
70 Box Jumps 24
60 T2B
50 Air Squats
40 Pull ups
30 Lunges
20 Burpees
10 Wall Balls		 20m 38s
Performed as RX
Joshua Crews 09/17/2020 Sheepdog CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 37m 41s
Performed as RX
Joshua Crews 09/16/2020 Sheepdog CrossFit None 100 bench press 135#

Every time you break, do 5 strict pullups.		 14m 10s
Performed as RX
Joshua Crews 09/16/2020 Sheepdog CrossFit None On a 10-minute running clock:

2 minutes of sit-ups
2 minutes of squats
90 seconds of sit-ups
90 seconds of squats
1 minute of sit-ups
1 minute of squats
30 seconds of sit-ups
30 seconds of squats		 349 reps
Performed as RX
Joshua Crews 09/15/2020 Sheepdog CrossFit None 25 minute AMRAP:
10 Power cleans 135#
400m run (500m row)		 7 rounds 135 reps
Performed as RX
Joshua Crews 09/11/2020 Sheepdog CrossFit 9-11-01 Tribute 20 Minute AMRAP
9 Burpees
11 Step Ups
1 Clean and Jerk @ 135#		 13 rounds 01 reps
Performed as RX
Joshua Crews 09/10/2020 Sheepdog CrossFit Tabata Barbell Tabata deadlift 185#
Tabata hanging power clean 135#
Tabata front squat 85#
Tabata push press 65#

Rest 1 minute between each set.		 248 reps
Performed as RX
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