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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 04/28/2018 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 244 reps
Performed as RX
Joshua Crews 04/27/2018 Sheepdog CrossFit Invictus 180317 In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
40 Air Squats
10 Burpee Box Jump-Overs (24/20)

(Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 400 meters; etc)		 33m 26s
Performed as RX
Joshua Crews 04/18/2018 Sheepdog CrossFit None A.
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
8 Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.		 24m 47s
Performed as RX
Joshua Crews 04/15/2018 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.
 35m 11s
Performed as RX
Joshua Crews 04/15/2018 Sheepdog CrossFit None Bench press every 3 minutes for 24 minutes

135 - 20 reps
185 - 15 reps
205 - 10 reps
225 - 6 reps
245 - 4 reps
265 - 2 reps
225 - 6 reps
185 - 15 reps
135 - 19 reps		 97 reps
Performed as RX
Joshua Crews 04/14/2018 Sheepdog CrossFit None 5 Rounds

18 OH Walking Lunges @ 75#
12 Pull-Ups
6 Burpees		 13m 48s
Performed as RX
Joshua Crews 04/14/2018 Sheepdog CrossFit Invictus 180414 In teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump-Overs (24/20)

(Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc.)		 33m 43s
Performed as RX
Joshua Crews 04/13/2018 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 10m 28s
Performed as RX
Joshua Crews 04/12/2018 Sheepdog CrossFit None Team 20 minute AMRAP:
20 Wall-balls 20#
20 KB Swings 55#
20 Jumping Lunges
20 Pullups
20 HR Push-ups
20 Air Squats
20 Situps

Partner 1 starts wallballs, then partner 2 does KB Swings, etc. alternating back and forth. During second round, partners do opposite exercises of round 1. 		5 rounds 67 reps
Performed as RX
Joshua Crews 04/12/2018 Sheepdog CrossFit Invictus 151128 In teams of two, complete:
100 Pull-Ups
300 Meter Farmers Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
300 Meter Farmers Carry
100 Burpee Box Jump-Overs (24/20)
300 Meter Farmers Carry

Partition the reps however you would like.		 27m 09s
Performed as RX
Joshua Crews 04/10/2018 Sheepdog CrossFit None 5 Rounds for time of:
3 Power Cleans @ 155#
6 Bar facing Burpees over the bar
9 Wall ball shots @ 20#
 18m 29s
Performed as RX
Joshua Crews 04/09/2018 Sheepdog CrossFit None 33-27-21-15:
Calorie Row
Alternating DB Snatch 40#
Abmat Situp		 12m 58s
Performed as RX
Joshua Crews 04/05/2018 Sheepdog CrossFit None
A.
Every minute on the minute for 8:00.
Power Snatch 2 Reps
Build to heavy 2

B.
Complete the following as fast as possible:
7 Rounds of:
3 Power snatches at 135
9 Push-ups
18 Air Squats
 7m 10s
Performed as RX
Joshua Crews 04/04/2018 Sheepdog CrossFit Invictus 180404 A.
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Burpees Over the Barbell		 5 rounds 0 reps
Performed as RX
Joshua Crews 04/03/2018 Sheepdog CrossFit None With a partner complete the following in order:
Row 5,000 meters
50 Front Squats, 95#
60 Box Jumps, 24"

One partner works while the other holds a plank. Any type of plank is allowed.		 24m 29s
Performed as RX
Joshua Crews 03/27/2018 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 213 reps
Performed as RX
Joshua Crews 03/27/2018 Sheepdog CrossFit None Teams of 2 switching whenever
Row 120 calories
Every 3 minutes, the team stops and does one round of Cindy
5 pull-ups
10 HR Push-ups
15 Air squats

 10m 47s
Performed as RX
Joshua Crews 03/24/2018 Sheepdog CrossFit Invictus 180324 In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
1000 Meter Row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmers Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses		 1 rounds 1282 reps
Performed as RX
Joshua Crews 03/23/2018 Sheepdog CrossFit Open Workout 18.5 Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc		 86 reps
Performed as RX
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