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Joshua Crews 02/27/2018 Sheepdog CrossFit Open Workout 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 9 rounds 1 reps
Performed as RX
Joshua Crews 02/27/2018 Sheepdog CrossFit 180227 For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups

Men: 20-lb. ball
Women: 14-lb. ball		 20m 00s
Performed as RX
Joshua Crews 02/23/2018 Sheepdog CrossFit Open Workout 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 8 rounds 5 reps
Performed as RX
Joshua Crews 02/20/2018 Sheepdog CrossFit Havana Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.		 2 rounds 35 reps
Performed as RX
Joshua Crews 02/20/2018 Sheepdog CrossFit None Complete the following for time:
1000 meter row
75 Wallballs 20#
50 Burpees		 14m 35s
Performed as RX
Joshua Crews 02/15/2018 Sheepdog CrossFit Invictus 150627 In teams of two, with only one person working at a time, complete:
75 Kettlebell Swings (55#)
400 Meter Run*
75 Wall Ball Shots (20 lbs)
400 Meter Run
50 Burpees
400 Meter Run
75 Wall Ball Shots (20 lbs)
400 Meter Run
75 Kettlebell Swings (55#)

*Both athletes perform the run at the same time		 22m 43s
Performed as RX
Joshua Crews 02/14/2018 Sheepdog CrossFit Invictus 171230 Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Lateral Box Jump-Overs (24/20)
15 Thrusters (95/65 lbs)
20 Toes to Bar

While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you dont have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round performing 3 burpees every time you drop the dumbbells.		 21m 35s
Performed as RX
Joshua Crews 02/13/2018 Sheepdog CrossFit Incredible Hulk 20' AMRAP
5 DL
5 Hang Clean
5 Front Squat
5 Push Press
5 Back Squat
(115/75)		 12 rounds 7 reps
Performed as RX
Joshua Crews 02/12/2018 Sheepdog CrossFit None Power Clean 135# 1,2,3,4,5,6,7,8,9,10

Complete the following after each round:
5 Pull-ups
10 Push-ups
15 Sit-ups		 16m 29s
Performed as RX
Joshua Crews 02/09/2018 Sheepdog CrossFit Deck of Death Teams of three moving through a deck of cards for 20 minutes. Re-shuffle after running through the deck.

Number cards are the number showing. Face cards = 10. Aces = 11. Joker = 400m team run. "Ace Standard Poker" = 21 burpees.

Spades - pull-ups
Hearts - 95# thrusters
Clubs - 24" box jumps
Diamonds - Wall ball		 68 rounds 7 reps
Performed as RX
Joshua Crews 02/07/2018 Sheepdog CrossFit None Two Partner 20 min AMRAP:
Partner 1 - Row calories
Partner 2 - 5 Deadlifts @ 135#

Switch EMOM

Score is total calories.		 428 reps
Performed as RX
Joshua Crews 02/06/2018 Sheepdog CrossFit 180130 7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells		 7m 00s
Performed as RX
Joshua Crews 02/05/2018 Sheepdog CrossFit None 5 Rounds

18 OH Walking Lunges @ 75#
12 Pull-Ups
6 Burpees		 11m 37s
Performed as RX
Joshua Crews 02/01/2018 Sheepdog CrossFit None 20 minute AMRAP - Team WOD

Metcon:
5 Burpees
10 Goblet Squats 55#
15 KB Swings 55#

400 meter run

Partner A completes one round of the Metcon While Partner B runs the 400 meters. After a complete round, the partners swap rolls. Score the rounds and reps of the metcon. 		10 rounds 0 reps
Performed as RX
Joshua Crews 01/29/2018 Sheepdog CrossFit Nancy 5 RFT
Run 400m
15 OH Squat (95#/65#)		 15m 03s
Performed as RX
Joshua Crews 01/27/2018 Sheepdog CrossFit ODM Tribute 2018 143 Burpee box jumps 23m 05s
Performed as RX
Joshua Crews 01/24/2018 Sheepdog CrossFit Invictus 180120 Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing		 11 rounds 40 reps
Performed as RX
Joshua Crews 01/23/2018 Sheepdog CrossFit None 4 Rds for time of:
Run 400 meters and then, 3 Rds of Cindy:
5 pull-ups
10 HR Push-Ups
15 Air Squats		 21m 27s
Performed as RX
Joshua Crews 01/22/2018 Sheepdog CrossFit 18.Zero 21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell		 5m 20s
Performed as RX
Joshua Crews 01/18/2018 Sheepdog CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 10m 29s
Performed as RX
Joshua Crews 01/18/2018 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 14 rounds 08 reps
Performed as RX
Joshua Crews 01/17/2018 Sheepdog CrossFit Balboa 4 Rounds

100 Jumpropes (SU)
Run 400m
10 Burpees (PVC)		 14m 39s
Performed as RX
Joshua Crews 01/12/2018 Sheepdog CrossFit None 4 Rounds for time:
15 Push Press @ 75#
15 Calorie Row
15 Wall balls
15 Sumo Deadlift High Pulls @ 75#
15 Box Jumps 20"		 15m 25s
Performed as RX
Joshua Crews 01/11/2018 Sheepdog CrossFit None 15 min AMRAP

5 deadlifts at 225#
15 hand release pushups
10 box jumps 24		 9 rounds 13 reps
Performed as RX
Joshua Crews 01/10/2018 Sheepdog CrossFit None 4 Rounds:
25 calorie row
21 KB Swings 55#
12 Pullups		 14m 20s
Performed as RX
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