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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 01/10/2018 Sheepdog CrossFit None Complete the following with a 21 minute running clock.
A) 1-7 (for 7 minutes)
Row 1000 meters
With remaining time AMRAP of Burpees
B) 7-14 (for 7 minutes)
Row 800 meters
With remaining time AMRAP of thrusters at 95#
C) 14-21 (for 7 minutes)
Complete 100 sit-ups
With remaining time AMRAP of Single jump ropes

Score is total number of reps:
 230 reps
Performed as RX
Joshua Crews 01/09/2018 Sheepdog CrossFit Invictus 180108 A.
Three sets of:
Back Squat x 8 reps
Rest 3 minutes

Select a weight that will make your final 2 reps of each set extremely difficult.

B.
For time:
400 Meter Run
40 Box Jumps (24/20)
40 Toes to Bar
40 Push-ups
400 Meter Run
 12m 01s
Performed as RX
Joshua Crews 01/03/2018 Sheepdog CrossFit The Lyon 5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.
 23m 38s
Performed as RX
Joshua Crews 12/14/2017 Sheepdog CrossFit None 5 Rds for time:
9 Pull-ups
9 Sumo DL high pulls
9 Burpees
9 Power Snatch		 13m 50s
Performed as RX
Joshua Crews 12/11/2017 Sheepdog CrossFit 12 Days of Christmas For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the 12 Days of Christmas, complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc for a total of 364 reps.		 28m 00s
Performed as RX
Joshua Crews 12/06/2017 Sheepdog CrossFit None As Many Rounds as Possible in 12:00 of:

20 Calorie Row
15 Ring Push-ups 		6 rounds 21 reps
Performed as RX
Joshua Crews 12/04/2017 Sheepdog CrossFit None Four rounds for time of:
21 Wall balls #20
15 Toes to Bars
9 Snatches #115
 14m 09s
Performed as RX
Joshua Crews 11/29/2017 Sheepdog CrossFit Invictus 171118 In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (75/55 lbs)
15 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.		 16 rounds 0 reps
Performed as RX
Joshua Crews 11/28/2017 Sheepdog CrossFit None 4 Rounds:
25 calorie row
21 KB Swings 55#
12 Pullups		 14m 06s
Performed as RX
Joshua Crews 11/27/2017 Sheepdog CrossFit None Complete as many rounds as possible in 12 minutes:

6 Sumo deadlifts High Pulls 95#
6 Burpees
6 Power Snatches 95#		 9 rounds 1 reps
Performed as RX
Joshua Crews 11/25/2017 Sheepdog CrossFit Invictus 171125 In teams of two, alternate tasks to complete 5 sets each of:
7 Deadlifts (225/155 lbs)
14 Chest-to-Bar Pull-Ups
400 Meter Run

Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on.		 28m 26s
Performed as RX
Joshua Crews 11/04/2017 Sheepdog CrossFit Invictus 171104 A) 5 Rounds to build up to 5 rep max of Push-press. No time limit.

B) Against a 3-minute running clock, complete a 500 meter row and as many wall ball shots as possible.

Rest three minutes and repeat for a total of five cycles.		 131 reps
Performed as RX
Joshua Crews 11/01/2017 Sheepdog CrossFit The Ghost 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.		 398 reps
Performed as RX
Joshua Crews 10/31/2017 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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, except on the rower where each calorie is one point.		 332 reps
Performed as RX
Joshua Crews 10/30/2017 Sheepdog CrossFit None Every 4 minutes for 24 minutes (6 sets):

Run 400 meters
Max reps until the 3 minute mark of the following exercises...

Round 1: Pull-ups
Round 2: Goblet squats (32kg KB)
Round 3: Push-ups
Round 4: Kettlebell Swings (32kd)
Round 5: Burpees
Round 6: Sit-ups 		133 reps
Performed as RX
Joshua Crews 10/16/2017 Sheepdog CrossFit Invictus 171016 A.
Take 15-20 minutes to build to todays 1-RM
Front Squat x 1 rep @ 32X1
(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)

B.
For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups		 13m 06s
Performed as RX
Joshua Crews 10/13/2017 Sheepdog CrossFit None With a 4:00 clock
3 Rounds of
12 Deadlifts 95#(65#)
9 Hang power cleans 95#(65#)
6 Push jerks 95#(65#)
With remaining time row as many calories as possible

Rest 4:00
With a 4:00 clock
2 Rounds of
12 Deadlifts 135#(95#)
9 Hang power cleans 135#(95#)
6 Push jerks 135#(95#)
With remaining time row as many calories as possible

Rest 4:00
With a 4:00 clock
1 Rounds of
12 Deadlifts 155#(105#)
9 Hang power cleans 155#(105#)
6 Push jerks 155#(105#)
With remaining time row as many calories as possible
Score is total calories each round		 106 reps
Performed as RX
Joshua Crews 10/12/2017 Sheepdog CrossFit None Every minute on the minute for 10 minutes:

1) 5 Power Cleans at 135#
2) In the remaining time, complete as many Burpees as possible.

Score is total Burpees 		1h 14m 00s
Performed as RX
Joshua Crews 10/10/2017 Sheepdog CrossFit None 4 rounds for time of:
Run 400 meters
20 Pull-ups
25 Sit-ups 		17m 02s
Performed as RX
Joshua Crews 10/10/2017 Sheepdog CrossFit 171011 On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks		 51 reps
Performed as RX
Joshua Crews 10/08/2017 Sheepdog CrossFit 171008 5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute		 32m 30s
Performed as RX
Joshua Crews 10/06/2017 Sheepdog CrossFit Paul Pena (Hero) Paul Pena

7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

Post time for each round to comments.		 34m 45s
Performed as RX
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