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Athlete Date Sort Location Workout Name Description Results
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
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
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