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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 05/25/2019 Sheepdog CrossFit None In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmers Carry (20/20/20/20 alternating partners)
400 Meter Kettlebell Farmers Carry (walk together only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy especially on the single-arm push presses.		 2 rounds 1 reps
Performed as RX
Joshua Crews 05/21/2019 Sheepdog CrossFit None 3 rounds for total reps:
5 minute AMRAP:
15 calorie row
20 bench press @ 115#
30 wall balls
20 abmat situps
Rest 5 minutes

Start at row each time.		 349 reps
Performed as RX
Joshua Crews 05/18/2019 Sheepdog CrossFit None RUN 5KM / 3.3 MILES 27m 12s
Performed as RX
Joshua Crews 05/02/2019 Sheepdog CrossFit None Five rounds for time of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Dumbbell Box Step-Overs (55/35 lbs; 24/20)		 24m 50s
Performed as RX
Joshua Crews 04/13/2019 Sheepdog CrossFit None In teams of two, complete the following for time:
100 Alternating Front-Racked Reverse Lunges (135/95 lbs)
400 Meter Run (together)
80 Push Presses (135/95 lbs)
400 Meter Run (together)
60 Power Cleans (135/95 lbs)
400 Meter Run (together)
40 Dumbbell Box Step-Overs (55/35 lbs; 24/20)
400 Meter Run (together)
20 Bar Muscle-Ups
400 Meter Run (together)		 36m 54s
Performed as RX
Joshua Crews 04/06/2019 Sheepdog CrossFit None In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump-Overs (24/20)

(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc...)		 30m 00s
Performed as RX
Joshua Crews 04/02/2019 Sheepdog CrossFit None RUN 5KM / 3.3 MILES 27m 00s
Performed as RX
Joshua Crews 03/28/2019 Sheepdog CrossFit None 1-2-3...10 Power Cleans @ 135#

After each round of cleans, do one round of the following:
5 pullups
10 HR pushups
15 situps		 17m 38s
Performed as RX
Joshua Crews 03/21/2019 Sheepdog CrossFit None Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run
3 Ring Muscle-Ups
3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made e.g., 6270 lbs; 22/24.		 2,930 15/15 lbs
Performed as RX
Joshua Crews 03/18/2019 Sheepdog CrossFit None 20 Minute AMRAP
4 Power Cleans @135#
8 Wall Balls 20#
12 Box Jump Overs 24		 5 rounds 0 reps
Performed as RX
Joshua Crews 03/16/2019 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 28m 34s
Performed as RX
Joshua Crews 03/16/2019 Sheepdog CrossFit None In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)		 10 rounds 23 reps
Performed as RX
Joshua Crews 03/12/2019 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 41s
Performed as RX
Joshua Crews 03/11/2019 Sheepdog CrossFit None A.
Take 15 minutes to build to approximately 80% of your 1-RM Snatch

B.
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Snatches

Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so its important to make them count. You may increase or decrease loads as needed throughout the sets.		 4,015 lbs
Performed as RX
Joshua Crews 02/04/2019 Sheepdog CrossFit None Partner WOD
Five rounds for time of:
Run 400 meters
20 Box jump, 24 inch box
20 Wall ball shots, 20 pound ball
Both partners run the 400. Diveide the rest however you want. Must complete each exercise before starting the next.		 24m 50s
Performed as RX
Joshua Crews 02/02/2019 Sheepdog CrossFit None With a 4:00 clock
3 Rds of:
12 Deadlifts @ 95#
9 Hang Power Cleans 95#
6 Push Jerks 95#
With remaining time, Row for calories
4:00 REST
With a 4:00 clock
2 Rds of:
12 Deadlifts @ 135#
9 Hang Power Cleans 135#
6 Push Jerks 135#
With remaining time, Row for calories
4:00 REST
With a 4:00 clock
1 Rds of:
12 Deadlifts @ 155#
9 Hang Power Cleans 155#
6 Push Jerks 155#
With remaining time, Row for calories
 87 reps
Performed as RX
Joshua Crews 01/26/2019 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 326 reps
Performed as RX
Joshua Crews 01/25/2019 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.		 41m 35s
Performed as RX
Joshua Crews 01/21/2019 Sheepdog CrossFit CrossFit.com 120811 5 Rounds

Run 800 meters
Rest 2 min
Repeat

 26m 09s
Performed as RX
Joshua Crews 01/19/2019 Sheepdog CrossFit CrossFit.com 120811 10 rounds

Run 400 meters
Rest 2 min

 34m 17s
Performed as RX
Joshua Crews 01/12/2019 Sheepdog CrossFit CrossFit.com 120811 10 rounds

Run 400 meters
Rest 2 min

 34m 43s
Performed as RX
Joshua Crews 01/12/2019 Sheepdog CrossFit None Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24/20)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds		 307 reps
Performed as RX
Joshua Crews 01/07/2019 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 48s
Performed as RX
Joshua Crews 01/06/2019 Sheepdog CrossFit None For time:
Row 1000 m
Then...
5 rounds:
10 Kettlebell Swings, 55 #
5 Pull-ups
Then...
Row 1000 m 		14m 17s
Performed as RX
Joshua Crews 01/05/2019 Sheepdog CrossFit None 10 Minute AMRAP
6 Thusters @ 135#
9 Power Snatches @ 135#
12 Power Cleans @ 135 #
15 Pull-ups
18 KB Swings 53 #
21 Hand stand push-ups
18 KB Swings 53 #
15 Pull-ups
12 Power Cleans @ 135#
9 Power Snatches @ 135#
6 Thusters @ 135#

Rest exactly 5 minutes and-

For time:
Run 800 Meters
Row 1000 Meters		 0 rounds 128 reps
Performed as RX
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