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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 08/28/2018 Sheepdog CrossFit None Three rounds of:
Burpees (Reps)
Wallball shots 20 pounds (Reps)
Deadlifts 115 pounds (Reps)
Med-ball sit ups 20 pounds (Reps)
Push-press 115 ponds (Reps)
1 minute rest

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.		 291 reps
Performed as RX
Joshua Crews 08/27/2018 Sheepdog CrossFit None A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24/20)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

One teammate completes a full round before the next one starts.		 617 reps
Performed as RX
Joshua Crews 08/24/2018 Sheepdog CrossFit The Grind 3 rounds of:

Burpee x 10 Reps
SSH's x 15 Reps
Air Squat (honest) x 20 Reps
Sit-up (Grass/Ground) x 25 Reps
Push-up (honest) x 30 Reps
Run x 400 Meters (Gravel and Dirt)		 17m 14s
Performed as RX
Joshua Crews 08/24/2018 Sheepdog CrossFit None 4 Rounds for time of:
Zercher Carry 100 feet
10 Snatches @ 135#		 7m 37s
Performed as RX
Joshua Crews 08/23/2018 Sheepdog CrossFit None For time:
Row 500m
Then...
5 rounds:
10 Kettlebell Swings, 32kg
15 Push-ups
Then...
Row 500m 		8m 37s
Performed as RX
Joshua Crews 08/20/2018 Sheepdog CrossFit None In teams of two: 10 minute EMOM
Partner 1 - Wallballs max effort
Partner 2 - 5 KB swings at 35#
Rotating every minute.

Trying to complete 200 wallballs as fast as possible. One burpee penalty for both team mates for every wallball not completed by 10 minutes. 		200 reps
Performed as RX
Joshua Crews 08/20/2018 Sheepdog CrossFit None 3 partner team workout:

250m row (relay style)
150 DB thrusters (40# DB)
100 C2B pullups
50 box jumps @ 30"
250m row (relay style)

One person works
One person rests
One person holds a 115# barbell in a front rack. (Did not apply during the rows)

If barbell touches the ground, 10 burpee penalty for each teammate.		 32m 00s
Performed as RX
Joshua Crews 08/18/2018 Sheepdog CrossFit None 3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 185 lb.
Women: 125 lb.		 9m 56s
Performed as RX
Joshua Crews 08/18/2018 Sheepdog CrossFit None For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then...

8 Burpee Box Jump-Overs (24/20)
8 Ring Dips

Rest 4 minutes, and then...

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar		 413 reps
Performed as RX
Joshua Crews 08/17/2018 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 22m 52s
Performed as RX
Joshua Crews 08/17/2018 Sheepdog CrossFit None In 3 person team, rotate positions every minute:

18 minute AMRAP:
Station 1: Rest
Station 2: Row for calories
Station 3: Wall balls

Team score is total calories plus wall balls.		 464 reps
Performed as RX
Joshua Crews 08/14/2018 Sheepdog CrossFit None In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squatsand so on.		 5 rounds 110 reps
Performed as RX
Joshua Crews 08/13/2018 Sheepdog CrossFit None Every 6 minutes, for 30 minutes (5 sets):
25/18 Calories of Rowing
15 Burpee Box Jump-Overs (24/20)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs 10 steps each side)		 36m 13s
Performed as RX
Joshua Crews 08/09/2018 Sheepdog CrossFit None 30 minute AMRAP
complete a full round of DT and then rest for 1 full minute before repeating.

12 Deadlifts at 155
9 Hang Power Cleans at 155
6 Push-press at 155
Rest one minute 		10 rounds 0 reps
Performed as RX
Joshua Crews 08/05/2018 Sheepdog CrossFit None 6 Rounds for Time:

24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run		 29m 28s
Performed as RX
Joshua Crews 07/30/2018 Sheepdog CrossFit Fight Gone Worse For reps:
3 minutes of Wall ball shots
1 minute rest
3 minutes of Sumo Deadlift High Pulls, 75#
1 minute rest
3 minutes of Box Jumps, 20"
1 minute rest
3 minutes of Push Press, 75#
1 minute rest
3 minutes of Rowing (Calories) 		317 reps
Performed as RX
Joshua Crews 07/19/2018 Sheepdog CrossFit Anibal scaled 5 rounds for time of:
18 Dumbbell Hang Squat Cleans, 35# DBs
18 Pull-ups
10 Power Cleans, 135#
10 Elevated Push-ups (feet on 30 box)		 26m 00s
Performed as RX
Joshua Crews 07/17/2018 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.		 358 reps
Performed as RX
Joshua Crews 07/16/2018 Sheepdog CrossFit None A.
Deadlift
*Set 1 10 reps @ 50% of 1-RM
*Set 2 10 reps @ 60%
*Set 3 10 reps @ 65%
*Set 4 8 reps @ 70%
*Set 5 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
In teams of four, complete as many rounds and reps as possible in 18 minutes of:
200 Meter Run
20 Walking Lunges with 32/24 kg Kettlebells

As soon as one partner finishes the run, the next may begin.		 19 rounds 01 reps
Performed as RX
Joshua Crews 07/12/2018 Sheepdog CrossFit None 4 Rounds for time:
25 Calorie row
21 KB Swings 55#
12 Pull-ups
12m 48s
Performed as RX
Joshua Crews 07/11/2018 Sheepdog CrossFit Devil of Rahmadi V.2 Two person teams, 4 Rounds for Time:
8 Manmakers 50# DBs/Plank hold
20 Deadlifts 275#/Wall sits
24 Single arm thrusters 50# Dumb bell/Scissor kicks

Cash out- 500 Double Unders/Row

One partner doing reps, the other doing the paired static work. Cannot work on reps unless partner is also performing the static work. Split reps as desired. No required distance on the row.		 33m 25s
Performed as RX
Joshua Crews 07/07/2018 Sheepdog CrossFit Push Press Push Press 1 rep max:
20 minutes to work to one rep max		 240 lbs
Performed as RX
Joshua Crews 07/07/2018 Sheepdog CrossFit None 24 min AMRAP:
11 Burpees
7 Ground to Overhead @ 95#
13 Back Squat @ 95#		 8 rounds 18 reps
Performed as RX
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