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Athlete Date Sort Location Workout Name Description Results
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
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
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