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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 06/04/2017 Sheepdog CrossFit None Swimming

5 rounds for time
Swim 70 meters (3.5 laps at house)
10 air squats
10 sit ups
10 push ups		 15m 41s
Performed as RX
Joshua Crews 06/02/2017 Sheepdog CrossFit None 4 Rounds for time
Run 800 meter
Rest 3 minutes in between 		23m 21s
Performed as RX
Joshua Crews 05/31/2017 Sheepdog CrossFit CrossFit.com 120811 10 rounds

Run 400 meters
Rest 2 min

 35m 25s
Performed as RX
Joshua Crews 05/29/2017 Sheepdog CrossFit 160315 Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters		 25m 21s
Performed as RX
Joshua Crews 05/25/2017 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 0 reps
Performed as RX
Joshua Crews 05/24/2017 Sheepdog CrossFit Invictus 170524 A.
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees		 4 rounds 03 reps
Performed as RX
Joshua Crews 05/23/2017 Sheepdog CrossFit None 400M Run

7 Rounds of:
10 Wall-Balls @ 20#
10 Pull-Ups

400M Run		 12m 33s
Performed as RX
Joshua Crews 05/22/2017 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 14m 42s
Performed as RX
Joshua Crews 05/18/2017 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 45s
Performed as RX
Joshua Crews 05/16/2017 Sheepdog CrossFit None In teams of two, complete the following for time:
Row 100 calories
50 Burpees
50 Squat Cleans, 135#
50 Toes-to-bar
50 Squat Cleans, 135#
50 Burpees
Row 100 calories

Split the reps as desired between partners. 		28m 59s
Performed as RX
Joshua Crews 05/12/2017 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 50s
Performed as RX
Joshua Crews 05/10/2017 Sheepdog CrossFit None 50-40-30-20-10 of:
Calorie Row
Burpees

23m 54s
Performed as RX
Joshua Crews 05/05/2017 Sheepdog CrossFit Hildy 100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you've got a 20-lb. vest or body armor, wear it.		 28m 57s
Performed as RX
Joshua Crews 05/04/2017 Sheepdog CrossFit None 4 rds for time:
15 Rings Dips
30 Sit ups
400 Meter Run		 15m 19s
Performed as RX
Joshua Crews 04/10/2017 Sheepdog CrossFit Invictus 170408 Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
10 Box Jump-Overs (or Step-Overs)
5 Strict Pull-Ups
Rest 3 minutes between sets, and complete a total of five sets, 		260 reps
Performed as RX
Joshua Crews 04/07/2017 Sheepdog CrossFit None A.
Every three minutes for 12 minutes:
2-3 weighted Pull-Ups followed immediately by a max effort set of pull-ups (kipping or strict)

B.
Complete as many reps as possible in 12 minutes of:
3 Kettlebell Swings, 55#
3 Goblet Squats
3 Burpees
6 Kettlebell Swings
6 Goblet Squats
6 Burpees
Etc...		 197 reps
Performed as RX
Joshua Crews 04/06/2017 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.		 11m 02s
Performed as RX
Joshua Crews 04/04/2017 Sheepdog CrossFit None A)
5 Rounds to establish 2 rep max of weighted dips

B)
7 Rounds for time of:
10 Burpees
10 Sumo Dead lift high pulls 65#
10 Pull ups		 12m 51s
Performed as RX
Joshua Crews 04/01/2017 Sheepdog CrossFit 170401 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		 377 reps
Performed as RX
Joshua Crews 03/29/2017 Sheepdog CrossFit None Part A
You pick weight and complete complex every other minute for 5 rounds:
2 snatch pulls, 1 power snatch, 1 overhead squat, 1 Squat snatch.

At minute 10 Complete Part B for time:
30 KB swings 55#, 10 Burpees, 10 K2Es
20 KB swings 55#, 10 Burpees, 20 K2Es
10 KB swings 55#, 10 Burpees, 30 K2Es
Post time of Part B		 12m 03s
Performed as RX
Joshua Crews 03/29/2017 Sheepdog CrossFit Invictus 170327 A.
Take 15 minutes to build to todays 5-RM Single-Arm DB Press

Alternate arms as youre building, always starting with your non-dominant arm.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)		 3 rounds 28 reps
Performed as RX
Joshua Crews 03/27/2017 Sheepdog CrossFit 170326 3 rounds for reps:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute		 157 reps
Performed as RX
Joshua Crews 03/22/2017 Sheepdog CrossFit None Complete for time:
20 Cean and Jerks
Run 400 M
15 Cean and Jerks
Run 400 M
10 Cean and Jerks
Run 400 M
5 Cean and Jerks
Run 400 M		 16m 53s
Performed as RX
Joshua Crews 03/17/2017 Sheepdog CrossFit CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups		 180 reps
Performed as RX
Joshua Crews 03/14/2017 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 16m 07s
Performed as RX
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