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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 07/06/2018 Sheepdog CrossFit Row-meo amd Juliet In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.		 33m 33s
Performed as RX
Joshua Crews 07/06/2018 Sheepdog CrossFit None Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24/20)		 14m 53s
Performed as RX
Joshua Crews 07/03/2018 Sheepdog CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 43m 31s
Performed as RX
Joshua Crews 07/02/2018 Sheepdog CrossFit None Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 - 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 - 250 Meters of Rowing
Station 3 - 12 Burpee Box Jump-Overs (24/20)
Station 4 - 200 Meter Run		 29m 43s
Performed as RX
Joshua Crews 06/28/2018 Sheepdog CrossFit None A.
Take 20 minutes to build to todays 1-RM Push Press

B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Push-Ups

Rest 3 minutes, and repeat for a total of 5 working sets.		 13 rounds 28 reps
Performed as RX
Joshua Crews 06/22/2018 Sheepdog CrossFit Josie For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.		 34m 36s
Performed as RX
Joshua Crews 06/20/2018 Sheepdog CrossFit None Every 2 minutes, for 30 minutes (5 sets):
Station 1 450/350 Meters of Rowing
Station 2 60-Foot Walking Lunges with KB/DB Farmers Carry (32/24 kg)
Station 3 20/15 Calories of Assault Bike (or 300 Meter Run)		 30m 00s
Performed as RX
Joshua Crews 06/12/2018 Sheepdog CrossFit None 10 rounds for time of:
10 Burpees
10 Sit-ups
13m 03s
Performed as RX
Joshua Crews 06/05/2018 Sheepdog CrossFit None As many rounds as possible in 20 minutes:
2 Laps of bear crawls inside ASO Gym (75 yards)
20 Sumo DL Highpulls 95#
20 KB Swings 55#		 4 rounds 5 reps
Performed as RX
Joshua Crews 05/27/2018 Sheepdog CrossFit Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.		 8 rounds 0 reps
Performed as RX
Joshua Crews 05/26/2018 Sheepdog CrossFit Marianne 18 minute AMRAP:
21 Calorie row
18 Jumping Lunges
15 Ab-Mat Sit-ups
12 HR Push-ups		 6 rounds 27 reps
Performed as RX
Joshua Crews 05/23/2018 Sheepdog CrossFit None A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on.

B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads - 135/95 lbs.		 88 reps
Performed as RX
Joshua Crews 05/22/2018 Sheepdog CrossFit Invictus Baseline Modified AMRAP, for 30 minutes
10 Pull-Ups
15 Sit-ups
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10')

Please note times for each set.		 7 rounds 36 reps
Performed as RX
Joshua Crews 05/19/2018 Sheepdog CrossFit 2018 Regional Event 4 For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees		 15m 45s
Performed as RX
Joshua Crews 05/19/2018 Sheepdog CrossFit None A.
In teams of two, complete as many rounds as possible in 10 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 two, complete as many rounds as possible in 10 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners rest periods and racking up as many rounds as possible.		 26 rounds 24 reps
Performed as RX
Joshua Crews 05/17/2018 Sheepdog CrossFit None EMOM for 20 minutes
Minute 1: Push-press for reps @ 115#
Minute 2: Dumbell Bear Crawls @ 35#
Minute 3: Row for Calories
Minute 4: Rest

Dumbell Bear Crawls are counted as a rep for every foot of distance.		 510 reps
Performed as RX
Joshua Crews 05/16/2018 Sheepdog CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
 29m 29s
Performed as RX
Joshua Crews 05/09/2018 Sheepdog CrossFit None In Teams of 3 complete for time:
Row 5K
Plank hold
20 Toes 2 Bar

One person at every station and rotate every time a person completes the 20 toes 2 bar. The goal is to finish the 5K row.		 20m 48s
Performed as RX
Joshua Crews 05/08/2018 Sheepdog CrossFit None Two teams of three compete for rounds and reps of Cindy. 3 rounds of:
1 person rows 1,000m
Other 2 do Cindy, stopping when the opposing team finishes the row.
Rest 1 minute between rounds.		 23 rounds 97 reps
Performed as RX
Joshua Crews 05/08/2018 Sheepdog CrossFit None Team of three complete the following for time, alternating reps:
30 Snatches, 135#
30 Clean and jerks, 135#		 3m 43s
Performed as RX
Joshua Crews 05/07/2018 Sheepdog CrossFit Invictus 180505x In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (75/55 lbs)
20 Pull-Ups

Teams get only one work station per exercise and one rest station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.		 23m 14s
Performed as RX
Joshua Crews 05/03/2018 Sheepdog CrossFit None 1,2,3,4,5......reps for 15 minutes of:
Back Squats at 225#
Shoulder press at 185#
Dead lifts at 225#

Go as deep in to this ladder as possible in 15 minutes. Post rounds and reps.		 6 rounds 4 reps
Performed as RX
Joshua Crews 05/02/2018 Sheepdog CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 11 rounds 04 reps
Performed as RX
Joshua Crews 04/29/2018 Sheepdog CrossFit None A)
2 Rounds for time:
Run 400 meters
12 Push-press @115
12 Pull-ups
Rest 5 minutes and repeat for a total of 4 rounds


Rest 5 minutes and then start B
B)
EMOM
5 sets of 3 front squats building to heavy 3
 17m 42s
Performed as RX
Joshua Crews 04/29/2018 Sheepdog CrossFit None Row 10 minutes for calories 182 reps
Performed as RX
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