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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 09/08/2020 Sheepdog CrossFit Tommy Mack 2 rounds:
12 burpees
12 thrusters @115#
12 burpees
12 power snatches
12 burpees
12 push jerks
12 burpees
12 hanging squat cleans
12 burpees
12 overhead squats		 27m 49s
Performed as RX
Joshua Crews 09/03/2020 Sheepdog CrossFit Josie For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.		 34m 55s
Performed as RX
Joshua Crews 08/28/2020 Sheepdog CrossFit Fender Bender In Teams of 2
400m Team Run
3 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
2 Rounds: 30 DL, 25 HPC, 20 PJ
400m Team Run
1 Round: 30 DL, 25 HPC, 20 PJ

DL = Deadlift
HPC = Hang Power Cleans
PJ = Push Jerk
Barbell Rx 155/105		 46m 51s
Performed as RX
Joshua Crews 08/21/2020 Sheepdog CrossFit None Complete the following with a 21 minute running clock.
A) 1-7 (for 7 minutes)
Row 1000 meters
With remaining time AMRAP of Burpees
B) 7-14 (for 7 minutes)
Row 800 meters
With remaining time AMRAP of thrusters at 95#
C) 14-21 (for 7 minutes)
Complete 100 sit-ups
With remaining time AMRAP of Single jump ropes

Score is total number of reps:
 313 reps
Performed as RX
Joshua Crews 08/20/2020 Sheepdog CrossFit None 4 Rounds for time:
10 Deadlifts @ 185
400 Meter run

Rest exactly 5 minutes

4 Rounds for time:
5 Power Cleans @ 135
5 Push Press @ 135
200 Meter run		 24m 25s
Performed as RX
Joshua Crews 08/19/2020 Sheepdog CrossFit None 3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#

Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m		 24m 30s
Performed as RX
Joshua Crews 08/19/2020 Sheepdog CrossFit None For time:
30 Toes-to-bars
15 Back Squats, 60% 1RM
1200 Meter Run
24 Toes-to-bars
12 Back Squats, 60% 1RM
800 Meter Run
18 Toes-to-bars
9 Back Squats, 60% 1RM
400 Meter Run		 26m 15s
Performed as RX
Joshua Crews 07/24/2020 Sheepdog CrossFit None 20 minute AMRAP:
5 Deadlifts 185#
7 toe to bar
10 burpees		 10 rounds 13 reps
Performed as RX
Joshua Crews 07/23/2020 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 07m 26s
Performed as RX
Joshua Crews 07/17/2020 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 3m 19s
Performed as RX
Joshua Crews 07/17/2020 Sheepdog CrossFit None For time (or not):
100 Double-unders
50 Pull-ups
100 Double-unders
35 Pull-ups
100 Double-unders
20 Pull-ups		 10m 26s
Performed as RX
Joshua Crews 07/16/2020 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 2m 19s
Performed as RX
Joshua Crews 06/25/2020 Sheepdog CrossFit None In Teams of 2

300/225 Calorie Of Rowing

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.
 14 rounds 10 reps
Performed as RX
Joshua Crews 06/19/2020 Sheepdog CrossFit None Run 400m
20 manmakers @ 35#DB x 2
30 abmat situp
20 curtis p @ 95#
30 abmat situp
20 manmakers @ 35#DB x 2
Run 400m		 29m 55s
Performed as RX
Joshua Crews 06/16/2020 Sheepdog CrossFit Nona For Time:
Buy In: 500 Meter Row

Then, 30-20-10 reps of:

Hang Power Cleans (95/65 lb)
Pull-Ups
Kettlebell Swings (24/16 kg)
Burpees

 19m 41s
Performed as RX
Joshua Crews 06/12/2020 Sheepdog CrossFit CMT WOD 20.1 15 MIN AMRAP

Team of Two

Partner A:
200M Run

Partner B:
5 Burpees
10 KB Swings @ 55#
20 Sit-Ups
40 Single Unders

Switch after every completed run, Partner A picks up where Partner B left off.		 8 rounds 34 reps
Performed as RX
Joshua Crews 06/04/2020 Sheepdog CrossFit None 3 partner team, one works at a time:
120 calorie row
120 deadlifts 115/95
90 calorie row
90 hang power cleans 115/95
75 calorie row
75 front squats 115/95
45 calorie row
45 push jerks 115/95
30 calorie row
30 clusters 115/95		 34m 20s
Performed as RX
Joshua Crews 06/02/2020 Sheepdog CrossFit None 6 Rounds for time (or not) of:
8 Toes-to-bar
6 Bar-facing Burpees
4 Squat Clean & Jerks

*Use 60% of 1RM Clean & Jerk		 13m 44s
Performed as RX
Joshua Crews 05/15/2020 Sheepdog CrossFit Invictus 150418 Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following...

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following...

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups		 176 reps
Performed as RX
Joshua Crews 05/14/2020 Sheepdog CrossFit None Two partner Team workout

20 minute AMRAP for total reps:
Partner 1 - Wallballs @ 20/14
Partner 2 - 5 KB Swings @ 50/35
Switch EMOM

Team total is number of wallballs completed. 1 burpee for every rep under 300 at the end of the workout.		 463 reps
Performed as RX
Joshua Crews 05/12/2020 Sheepdog CrossFit None 5 Rounds:
15 burpees
20 KB swings @ 55#
25 abmat situps
Run 200 Meters		 20m 38s
Performed as RX
Joshua Crews 04/30/2020 Sheepdog CrossFit Row Cindy Row AMRAP - As Many Rounds As Possible in 20 Minutes of:

5 Pull-ups
10 Push-ups
15 Air Squats
20 Calories of Rowing		 8 rounds 47 reps
Performed as RX
Joshua Crews 04/29/2020 Sheepdog CrossFit None 4 Rounds for Time of:
10 Wall Ball shots @ 20#
15 Burpees
20 Kettle Bell Swings @55#
25 Double Unders		 12m 46s
Performed as RX
Joshua Crews 04/28/2020 Sheepdog CrossFit Bettie 5 Rounds for Time of:
12 Push Jerks @ 135
20 Box Jumps 24		 10m 41s
Performed as RX
Joshua Crews 04/28/2020 Sheepdog CrossFit Clean and Jerk Max weight Clean and Jerk
1-1-1-1-1-1-1 (total of 7)		 205-215-225-235-245-(Missed 250)-225 lbs
Performed as RX
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