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Athlete Date Sort Location Workout Name Description Results
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
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
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