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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 10/05/2017 Sheepdog CrossFit None 30 Pullups
30 KB Swings 50#
30 Thrusters 95#
30 one-arm KB snatch (15 each arm) 50#
30 HR Pushups
30 Box Jumps 24"
30 Wallballs
30 SDHP 95#		 17m 47s
Performed as RX
Joshua Crews 10/02/2017 Sheepdog CrossFit Invictus 171002 A.
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 3 minutes

B.
Three sets for times of:
500 Meter Row
5 Thrusters (155/105 lbs)
10 Burpees Over the Barbell
Rest 3 minutes		 15m 40s
Performed as RX
Joshua Crews 09/29/2017 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 53s
Performed as RX
Joshua Crews 09/26/2017 Sheepdog CrossFit None 3 Person Team WOD

21 Minute AMRAP Rotating Stations on the Minute:

Station 1: Hold 155# Deadlift
Station 2: Wall balls at 20/12#
Station 3: Rest

Score is total wall balls		 556 reps
Performed as RX
Joshua Crews 09/25/2017 Sheepdog CrossFit CrossFit.com 120811 10 rounds

Run 400 meters
Rest 2 min

 34m 18s
Performed as RX
Joshua Crews 09/22/2017 Sheepdog CrossFit None As many rounds as possible in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Air Squats
20 Pulls on the Rower

Score is total calories rowed		 181 reps
Performed as RX
Joshua Crews 09/21/2017 Sheepdog CrossFit None 4 Rounds for time
Run 800 meter
Rest 3 minutes in between 		23m 04s
Performed as RX
Joshua Crews 09/19/2017 Sheepdog CrossFit 9/11 Tribute WOD For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30 / 24)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)		 31m 18s
Performed as RX
Joshua Crews 09/19/2017 Sheepdog CrossFit None With a partner, complete the following for time, splitting the reps as needed:
1000 meter row
90 Double-unders
80 Med ball sit-ups, 20#
70 Kettlebell Swings, 55#
60 Push-ups
50 wall balls, 20#
40 pull-ups
30 box jumps, 24"
20 burpees
800 meter run

*Complete one 800m run (split as needed) then move back up the ladder finishing with another 1000m row.		 35m 51s
Performed as RX
Joshua Crews 09/06/2017 Sheepdog CrossFit None 1600 Meter Row
50 KB Swings 55#
50 WB 20#
30 Push ups
30 Pull-ups
10 Burpees
10 OHS @ 135
 19m 24s
Performed as RX
Joshua Crews 09/05/2017 Sheepdog CrossFit None For time:
70 Kettlebell Swings (24/16 kg)
60 Push Press (95/65 lbs)
50 Pull-Ups
40 Front Squats (95/65 lbs)
400 Meter Medicine Ball Run (20/14 lbs)		 17m 52s
Performed as RX
Joshua Crews 08/30/2017 Sheepdog CrossFit Invictus 170830 scaled Every 10 minutes, for 30 minutes (3 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24/20)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters		 23m 43s
Performed as RX
Joshua Crews 08/27/2017 Sheepdog CrossFit None With a partner complete: Amrap 17min 60 Deadlifts (135/95) 300m run (together) 60 Front squats 300m run 60 push press 300m run Amrap Clean and jerks in remaining time 1 rounds 37 reps
Performed as RX
Joshua Crews 08/22/2017 Sheepdog CrossFit None 20 Minute AMRAP
2 DL at 315#
20 Sit-ups
100 Jump ropes		 12 rounds 02 reps
Performed as RX
Joshua Crews 08/21/2017 Sheepdog CrossFit None 5 Min AMRAP:
7 Thrusters at 95lbs
7 Pull-ups
Rest 2 min
5 Min AMRAP
6 Hang power snatch @95lbs
6 Bar facing Burpees
Rest 2 min
5 Min AMRAP
5 Deadlifts 185
5 Handstand 		162 reps
Performed as RX
Joshua Crews 08/19/2017 Sheepdog CrossFit Invictus 170603 In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-Ups
10 Kettlebell Swings
15 Air Squats
200 Meter Run		 19 rounds 04 reps
Performed as RX
Joshua Crews 08/17/2017 Sheepdog CrossFit None 7 Rounds for time (2 person team)
7 Burpees
7 Sit-ups
7 Push-ups
7 Air squats
7 KB swings at 55#
7 Wall Balls
7 Pull ups

One partner working at a time and completing full rounds of an exercise before changing. Work as a team until you complete all 7 rounds.		 9m 52s
Performed as RX
Joshua Crews 08/16/2017 Sheepdog CrossFit None 2 rounds for reps:
2 minutes - row 20 calories
2 minutes of sandbag cleans, 100#
2 minutes - run 200 meters
4 minutes of Cindy
2 minutes rest

Score is total reps of sandbag cleans and Cindy.		 281 reps
Performed as RX
Joshua Crews 08/15/2017 Sheepdog CrossFit None In teams of two, complete the following for time:
200 Double-unders
100 Wall ball shots, 20#
100 Ab Mat Sit-ups
100 Pull-ups
100 Hand Release Push-ups

Split the reps as needed between partners. 		14m 41s
Performed as RX
Joshua Crews 08/12/2017 Sheepdog CrossFit Invictus 170812 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		 373 reps
Performed as RX
Joshua Crews 08/11/2017 Sheepdog CrossFit Invictus 170811 A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

B.
For time:
400 Meter Run
50 Wall Ball Shots
40 Box Jumps or Step-Ups
30 Dumbbell Shoulder to Overhead
20 Toes to Bar
400 Meter Run		 14m 17s
Performed as RX
Joshua Crews 08/11/2017 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 23 rounds 19 reps
Performed as RX
Joshua Crews 08/09/2017 Sheepdog CrossFit None Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-ups
10 Kettlebell Swings, 55#
20 Wall ball shots, 20#		 5 rounds 0 reps
Performed as RX
Joshua Crews 08/09/2017 Sheepdog CrossFit 170809 5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood		 20m 41s
Performed as RX
Joshua Crews 08/08/2017 Sheepdog CrossFit None For time
33 Calorie Row
33 Alt DB snatches @ 40lbs
33 Ab mat situps
27 Calorie Row
27 Alt DB snatches @ 40lbs
27 Ab mat situps
21 Calorie Row
21 Alt DB snatches @ 40lbs
21 Ab mat situps
15 Calorie Row
15 Alt DB snatches @ 40lbs
15 Ab mat situps
 13m 57s
Performed as RX
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