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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 01/04/2019 Sheepdog CrossFit None 5 Rounds for time:
5 Power Cleans @ 95#
5 Front Squats @ 95#
5 Shoulder to OH @ 95#
400 Meter Run		 13m 52s
Performed as RX
Joshua Crews 01/04/2019 Sheepdog CrossFit Death By Wallballs and Burpees Ascending Wallball and Burpees ladder:
On the first minute, start with one Wallball and one Burpee. Increase each exercise by one rep every minute until you cant complete all the reps within the minute.

Enjoy!		 8 rounds 17 reps
Performed as RX
Joshua Crews 12/30/2018 Sheepdog CrossFit None 2.5 mile run 21m 53s
Performed as RX
Joshua Crews 12/26/2018 Sheepdog CrossFit None For time:
400 Meter Run
15 Ground to Overhead (135/95 lbs)
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups		 13m 05s
Performed as RX
Joshua Crews 12/21/2018 Sheepdog CrossFit 12182018 5 rounds for time of:
400-m run
15 thrusters
10 burpees

Men: 75 lb.
Women: 55 lb.		 22m 06s
Performed as RX
Joshua Crews 12/18/2018 Sheepdog CrossFit JCREWs None 20m 53s
Performed as RX
Joshua Crews 12/14/2018 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		 29m 08s
Performed as RX
Joshua Crews 12/09/2018 Sheepdog CrossFit Balboa 4 Rounds

100 Jumpropes (SU)
Run 400m
10 Burpees (PVC)		 14m 16s
Performed as RX
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
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