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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 07/22/2024 Sheepdog CrossFit None 5 Rounds of:
15 Wall-ball shots 25#
15 Cal Row

5 Minutes rest

50 Thrusters
50 Cal A-Bike

Log total time with Rest!		 20m 06s
Performed as RX
Joshua Crews 07/17/2024 Sheepdog CrossFit pull, pedal, push partition as you like
2 Rounds For Time
40 pull ups
60/45 cals choice
80 bench press 135/95
100m walking lunge
200m team sprint

Rest 4:00 between Rounds		 23m 03s
Performed as RX
Joshua Crews 07/15/2024 Sheepdog CrossFit None Every 3 mins for 30 mins:
12 Assault Bike Calories		 2m 30s
Performed as RX
Joshua Crews 07/11/2024 Sheepdog CrossFit None Team of 3: 20 Minute AMRAP

Station 1: Run 400 Meters
Station 2: REST
Station 3: Bench press 155#

Each Team member starts at a different station. They rotate in order as soon as the runner finishes the 400. The goal is to get as many Bench Press in the 16 minutes.		 184 reps
Performed as RX
Joshua Crews 07/10/2024 Sheepdog CrossFit Rum Runner Teams of 2
AMRAP 20:

5 Burpees
10 Sit-ups
15 Air Squats

*Partner 1 completes a round, then partner 2 completes a round. After Both Partners complete 3 Rounds, BOTH athletes complete a 400m Run*		 18 rounds 108 reps
Performed as RX
Joshua Crews 07/09/2024 Sheepdog CrossFit Out of Hand With a partner:
24 rounds for time
you go, I go

2 ground to overhead 115/75
2 burpee pull-ups
2 bench press 185/115		 11m 17s
Performed as RX
Joshua Crews 07/05/2024 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.
 32m 58s
Performed as RX
Joshua Crews 07/03/2024 Sheepdog CrossFit Learn The Ropes 18 minute AMRAP
15 Kettlebell Swings (M 53/F 35)
30 Jump Ropes (10 DU)
15 Wall Balls (M 20# / F 14#)

Each partner must complete a full round before tagging partner to begin next round.		 15 rounds 15 reps
Performed as RX
Joshua Crews 06/21/2024 Sheepdog CrossFit None For Time:

Complete:
150 Push ups
100 Dumb bell step ups 20
75 Pull ups

Rest 5 minutes

50 Calories on the Air bike

Partition part one as needed. 		24m 38s
Performed as RX
Joshua Crews 06/20/2024 Sheepdog CrossFit None In a Team of 3, with a running clock, complete 6 rounds of:

One team member starts at each station.

1) Row 250 Meters
2) Bench Press 165# for reps
3) Plank hold :30

Rotate stations at the conclusion of the 250 Meter Row.

Score is BP reps.

Penalty is minus two BP reps for every 10 seconds over 18 minutes to complete.		 210 reps
Performed as RX
Joshua Crews 06/18/2024 Sheepdog CrossFit None For time with partner:

Part A:
200 Calorie Assault bike

Part B:
10 Barbell Hang Clean 75/45
10 STOH

PARTNER A does assault bike, while PARTNER B completes 10 HC & 10 STOH. PARTNERS cannot switch until HC & STOH are complete. Continue this until 200cal assault bike is done!		 11m 54s
Performed as RX
Joshua Crews 06/11/2024 Sheepdog CrossFit None Death by Assault Bike Calories 15 rounds 12 reps
Performed as RX
Joshua Crews 06/07/2024 Sheepdog CrossFit Silent But Deadly 10:00 AMRAP
3 deadlifts 155/105
6 push ups
9 air squats		 18 rounds 03 reps
Performed as RX
Joshua Crews 06/06/2024 Sheepdog CrossFit None 5 RDS for time of:
30 Hollow Rocks
12 Left arm DB push press (50#)
12 Right arm DB push press (50#)
20 Pull Ups
6 High Box Jumps (30)


This workout is prescribed as pick your weight and height. I just entered what I used. 		19m 50s
Performed as RX
Joshua Crews 06/05/2024 Sheepdog CrossFit None 50 bench press @ 235#

Every time you break, run 200 mters		 19m 17s
Performed as RX
Joshua Crews 06/04/2024 Sheepdog CrossFit None 4 Rounds for Time of:
600 M A-bike
30 Sit-ups
40 M Overhead Carry 50# DBs
250 M Row
40 M Bear Crawl
20 Back Extensions
15 Ring Rows


 33m 38s
Performed as RX
Joshua Crews 06/03/2024 Sheepdog CrossFit Half Murph For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with an 800 m run. If you've got a 20/14 lb vest or body armor, wear it.		 21m 50s
Performed as RX
Joshua Crews 05/29/2024 Sheepdog CrossFit None 9 Rounds For Time Of:
12 DB snatches @ 50#
100 Meter Run
8 Box Jumps @ 24
6 Toes To Bar		 24m 29s
Performed as RX
Joshua Crews 05/24/2024 Sheepdog CrossFit Thunderbolt Team of 4:

56 Power Cleans (135/95)
800M Row
56 Wall Balls (20/14)
800M Row
56 Pull Ups
800M Row
56 Box Jumps (24/20)
800M Row
56 Kettlebell Swings (53/35)
800M Row
56 Hand Release Push Ups
800M Row
56 Dumbell Snatch (50/35)
800M Row
56 Burpees

Only one partner working out at one time. Reps and row broke up however you need.		 32m 47s
Performed as RX
Joshua Crews 05/21/2024 Sheepdog CrossFit None For Time:
20 Chest 2 Bar pull-ups
50 Step ups with 15# vest
Run 1.5 Miles
50 Step ups with 15# vest
20 Chest 2 Bar pull-ups		 24m 04s
Performed as RX
Joshua Crews 05/16/2024 Sheepdog CrossFit 3 X 4 = Suck With a Partner, complete max reps at each station:

3 Minutes of Push Press @ 75#
Rest 1 Minute
3 Minutes of Box Jumps
Rest 1 Minute
3 Minutes of Wall Balls
Rest 1 Minute
3 Minutes of Kettle Bell Swings @ 50#

Partner A performs reps, Partner B runs 100 Meters. Switch after run and continue this rotation until 3 Minutes is up. After rest, repeat for remainder of stations. Score is total reps from all 4 stations.		 384 reps
Performed as RX
Joshua Crews 05/08/2024 Sheepdog CrossFit None 4 rounds of:
Row 1500M / Assault Bike 3600M
Overhead walk 50 meters with 50# DBs
15 Dips
15 Box Jumps, 24 in		 38m 44s
Performed as RX
Joshua Crews 04/30/2024 Sheepdog CrossFit None EMOM 19 minutes of:
Min 1: Running Step Single-unders
Min 2: Kettlebell Snatch, R-arm, 53/35
Min 3: V-ups
Min 4: 10m Shuttle Runs
Min 5: Rest
Min 6: Double-unders
Min 7: Kettlebell Snatch, L-arm, 53/35
Min 8: V-ups
Min 9: 10m Shuttle Runs
Min 10: Rest
Min 11: Single-unders
Min 12: Russian Kettlebell Swing, 53/35
Min 13: V-ups
Min 14: 10m Shuttle Runs
Min 15: Rest
Min 16: Jump Rope, any style
Min 17: Russian Kettlebell Swing, 53/35
Min 18: V-ups
Min 19: 10m Shuttle Runs		 19m 00s
Performed as RX
Joshua Crews 04/30/2024 Sheepdog CrossFit None 3 Rounds for time of:
15 Chest-to-bar Pull-ups
500m Row		 11m 48s
Performed as RX
Joshua Crews 04/26/2024 Sheepdog CrossFit SeayJaes Birthday WOD 4 RDS For Time of:
24 Cal Assault Bike
10 Burpees
27 Knee Raises
400 Meter Run
10 Sit-ups
24 Box Jumps 24
25 Cal Row		 44m 12s
Performed as RX
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