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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 11/25/2018 Sheepdog CrossFit None 10 Rounds:

In 2 minutes,
150m Row
Max reps DB clean and jerk 35#		 136 reps
Performed as RX
Joshua Crews 11/24/2018 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 215 reps
Performed as RX
Joshua Crews 11/23/2018 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		 19m 00s
Performed as RX
Joshua Crews 10/26/2018 Sheepdog CrossFit Anderson Birthday WOD For time:

10 Bench Press @ Bodyweight

Then...
5 rounds of:
10 Thrusters, 75#
24 Burpees
355m Row

Then...
43 4-count flutter kicks		 26m 44s
Performed as RX
Joshua Crews 10/24/2018 Sheepdog CrossFit None 20 Minute AMRAP of:
2 Power Snatches at 115#
20 Sit-ups
200 Meter Run		 10 rounds 21 reps
Performed as RX
Joshua Crews 10/23/2018 Sheepdog CrossFit None 20 Minute AMRAP of:
5 Hand Stand Push-ups
10 Front Squats 115#
15 Pull-ups 		7 rounds 4 reps
Performed as RX
Joshua Crews 10/17/2018 Sheepdog CrossFit None A)
3 Rounds For Time of:
Run 400 meters
30 Squat thrusters 45# Barbell

B)
Death by cleans at 175#		 11m 01s
Performed as RX
Joshua Crews 10/14/2018 Sheepdog CrossFit None 1600 Meter Row
50 KB Swings 55#
50 WB 20#
30 Push ups
30 Pull-ups
10 Burpees
10 OHS @ 135
 19m 05s
Performed as RX
Joshua Crews 10/10/2018 Sheepdog CrossFit None 4 Rounds:
1 minute Row calories
1 minute GTO #115
1 minute Burpees
1 minute Wallballs
1 minute Rest		 220 reps
Performed as RX
Joshua Crews 10/09/2018 Sheepdog CrossFit None Bench Press 3-3-3-3-3 225-245-260-270-280 lbs
Performed as RX
Joshua Crews 10/09/2018 Sheepdog CrossFit None 18 Lateral Burpees over BB / Back Squats 95/65
15 Lateral Burpees over BB / Back Squats
12 Lateral Burpees over BB / Front Squats 95/65
9 Lateral Burpees over BB / Front Squats
6 Lateral Burpees over BB / OHS 95/65
3 Lateral Burpees over BB / OHS
 9m 56s
Performed as RX
Joshua Crews 10/08/2018 Sheepdog CrossFit None 3 partner team workout:
Row 5k
1 person rows
1 person planks (regular or switching to the sides)
1 person does 20 toe to bars

Switch places each time the 20 toe to bars are finished until the 5k is completed.		 21m 04s
Performed as RX
Joshua Crews 09/30/2018 Sheepdog CrossFit None For time:
9 Power Snatches, 135#
15 Thrusters, 135#
21 Power Cleans, 135#

Rest 2 minutes, then...

21 Power Cleans
15 Thrusters
9 Power Snatches		 12m 14s
Performed as RX
Joshua Crews 09/28/2018 Sheepdog CrossFit None AMRAP in 30 minutes

Run 800 meters
Then 2 rounds of:
5 Power cleans at 185 #
10 Russian KB swings at 70 #
30 Jump rope
 3 rounds 400 reps
Performed as RX
Joshua Crews 09/20/2018 Sheepdog CrossFit None A.
5x3 Bench Press

B.
3 rounds for time of:
10 Hang Power Snatch, 125#
15 Ring Dips
20 Wall ball shots
400m Run 		16m 22s
Performed as RX
Joshua Crews 09/20/2018 Sheepdog CrossFit None Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges with Farmers Carry (heavy)
10 Strict Pull-Ups
400 Meter Run		 24m 01s
Performed as RX
Joshua Crews 09/17/2018 Sheepdog CrossFit None For time:
70 Kettlebell Swings (24/16 kg)
60 Push Press (95/65 lbs)
50 Pull-Ups
40 Front Squats (95/65 lbs)
400 Meter Medicine Ball Run (20/14 lbs)		 17m 27s
Performed as RX
Joshua Crews 09/15/2018 Sheepdog CrossFit None In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (50/35 lbs)
(rest station)
20 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.		 24m 05s
Performed as RX
Joshua Crews 09/14/2018 Sheepdog CrossFit None In teams of two, alternating full rounds, complete five rounds each of:
10 Power Cleans (115/75 lbs)
15 Shoulder to Overhead (115/75 lbs)
20 Alternating Reverse Lunges (115/75 lbs)		 24m 40s
Performed as RX
Joshua Crews 09/08/2018 Sheepdog CrossFit None 3 partner team 21 minute AMRAP:
P1 - 20 situps
P2 - Max reps ground to overhead
P3 - rest/count

Switch stations every minute. Score is total number of pounds lifted by the team at the end of the AMRAP. Weights on barbell may be changed as desired throughout workout.		 20,930 lbs
Performed as RX
Joshua Crews 09/08/2018 Sheepdog CrossFit None In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells (55/35 lb DBs)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.		 31m 59s
Performed as RX
Joshua Crews 09/05/2018 Sheepdog CrossFit None In teams of six, each team member begins at a different station and team members rotate when everyone finishes their exercise. Complete three total rounds for time.

1 - 400m row
2 - 10 Power Cleans 135#
3 - 20 Chest-to-bar Pull-ups
4 - 30 Wall ball shots
5 - 40 Push-ups
6 - Rest 		39m 18s
Performed as RX
Joshua Crews 09/01/2018 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 2m 26s
Performed as RX
Joshua Crews 08/31/2018 Sheepdog CrossFit None 3 Rounds for Time:
Run 400 Meters
15 Toes To Bar
9 Power Cleans 135#		 11m 51s
Performed as RX
Joshua Crews 08/30/2018 Sheepdog CrossFit None 2 Partner Team:
20 minute AMRAP:
12 Abmat situps
12 KB SDHP @ 55#
12 Jumping Squats
6 Burpees
Row 250m

Alternate after each exercise is completed.		 9 rounds 38 reps
Performed as RX
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