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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 04/21/2020 Sheepdog CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 19m 42s
Performed as RX
Joshua Crews 04/21/2020 Sheepdog CrossFit None Complete as many rounds as possible in 12 mins of:
10 Air Squats
9 R Arm Dumbbell Snatches, 50/35 lbs
10 Push-ups
9 L Arm Dumbbell Snatches, 50/35 lbs		 8 rounds 0 reps
Performed as RX
Joshua Crews 04/02/2020 Sheepdog CrossFit Fender Bender In Teams of 3
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		 35m 23s
Performed as RX
Joshua Crews 03/05/2020 Sheepdog CrossFit None Tempo Deadlift 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tempo- 10,1,X,1
Eccentric (descent): 10 secs
Pause (bottom): 1 sec
Concentric (ascend): explode up
Pause (top): 1 sec

Jackie after rest		 08m 28s
Performed as RX
Joshua Crews 01/24/2020 Sheepdog CrossFit 12 Days of Christmas 12 days of Christmas @95lbs

1 DL
2 Hang Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squats
12 Sumo DL High Pulls

1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, etc		 39m 30s
Performed as RX
Joshua Crews 01/14/2020 Sheepdog CrossFit None For time:
Row 500 meters
Wallballs, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
pull-ups, 30 reps
50 Back extension, 50 reps
Dips, 50 reps
Turkish Get-up, 20 reps, alternating arms 35#KB		 23m 03s
Performed as RX
Joshua Crews 01/13/2020 Sheepdog CrossFit None 10-9-8...
Power cleans 135#
Pullups		 8m 51s
Performed as RX
Joshua Crews 01/08/2020 Sheepdog CrossFit None 15-12-9 reps for time of:
Squat Clean Thruster, 135/95
L-sit Pull-up

Or, as a 2-person team,
30-24-18 reps for time of:
Squat Clean Thruster, 135/95
L-sit Pull-up		 15m 01s
Performed as RX
Joshua Crews 01/07/2020 Sheepdog CrossFit None 3 Rounds for time of:
400m run
3 Rounds of "Cindy"		 15m 05s
Performed as RX
Joshua Crews 01/03/2020 Sheepdog CrossFit None For time:
Run 800m, then...

3 rounds of:

27 Goblet Squats, 55# KB
21 Sit-ups
15 Wall ball shots
9 Burpees 		14m 58s
Performed as RX
Joshua Crews 09/17/2019 Sheepdog CrossFit None AMRAP 15 minutes of:
9 Abmat Sit-ups
8 Push-ups, hand-release
7 Dumbbell Push Press
6 Pull ups

Men: Two 45-lb. Dumbbells
Women: Two 30-lb. Dumbbells		 10 rounds 0 reps
Performed as RX
Joshua Crews 08/31/2019 Sheepdog CrossFit Filthy Fifty 50 Box Jumps (24)
50 Jumping Pull-ups
50 Kettle-bell Swings (35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wallball Shots (20)
50 Burpees
50 Double Unders		 35m 36s
Performed as RX
Joshua Crews 08/17/2019 Sheepdog CrossFit Invictus 161006 Against a 2-minute running clock, complete:
25 Calories of Rowing
115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.		 89 reps
Performed as RX
Joshua Crews 07/19/2019 Sheepdog CrossFit None 2 person partner WOD.
20 Minute AMRAP
Buy in: 150 Meter partner carry each partner.

One partner completes full rounds of:
15 KB swings @ 55lbs
10 Burpees
5 Ground to Overhead @ 95lbs

While the other partner completes wall balls. Continue to switch after complete rounds until the team completes 150 wall balls. After Wall balls are completed, continue to complete as many rounds of the AMRAP as possible. Only one person working at a time. 		9m 02s
Performed as RX
Joshua Crews 06/17/2019 Sheepdog CrossFit None 3 Rounds for time of:
20 Snatches @75#
10 Toes to bar
400 Meter run		 12m 41s
Performed as RX
Joshua Crews 05/29/2019 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		 22m 20s
Performed as RX
Joshua Crews 05/27/2019 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 54m 50s
Performed as RX
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