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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 08/07/2017 Sheepdog CrossFit None For time:
21 Thrusters, 95#
400m Run

Rest 3 minutes

15 Thrusters, 115#
400m Run

Rest 3 minutes

9 Thrusters, 135#
400m Run

Rest 3 minutes

6 Thrusters, 155#
400m Run

Rest 3 minutes

3 Thrusters, 185#
400m Run 		27m 03s
Performed as RX
Joshua Crews 08/05/2017 Sheepdog CrossFit None 2.5 mile run 21m 41s
Performed as RX
Joshua Crews 07/30/2017 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. 		4 rounds 72 reps
Performed as RX
Joshua Crews 07/28/2017 Sheepdog CrossFit None 1000M Row
50 Thrusters 45#
30 Pull ups
500M Row
25 Thrusters 45#
15 Pull ups
250M Row
15 Thrusters 45#
5 Pull ups		 17m 57s
Performed as RX
Joshua Crews 07/27/2017 Sheepdog CrossFit None 2.5 mile run 22m 19s
Performed as RX
Joshua Crews 07/27/2017 Sheepdog CrossFit 170727 5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks

Use 60-lb. dumbbells for the farmers carry and push jerks.		 25m 33s
Performed as RX
Joshua Crews 07/25/2017 Sheepdog CrossFit 170716 For time:
50 jumping alternating lunges
50 pull-ups
50 push presses, 95 lb.
50 hip extensions
50 burpees		 17m 32s
Performed as RX
Joshua Crews 07/24/2017 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 27s
Performed as RX
Joshua Crews 07/20/2017 Sheepdog CrossFit None Complete the following before 1:00...
10 Double-unders
2 Strict Handstand Push-ups
2 Deadlifts, 225#

Then, complete the following before 2:00...
20 Double-unders
4 Strict Handstand Push-ups
4 Deadlifts

Then, complete the following before 3:00...
30 Double-unders
6 Strict Handstand Push-ups
6 Deadlifts

Continue the rep scheme until the clock catches you. You do not have to wait for the next minute to begin working.
 474 reps
Performed as RX
Joshua Crews 07/19/2017 Sheepdog CrossFit Invictus 170715 Five rounds for time of:
400 Meter Run
7 Push Presses (135/95 lbs)
14 Back Squats (135/95 lbs)		 20m 21s
Performed as RX
Joshua Crews 07/18/2017 Sheepdog CrossFit Invictus 170718 A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

B.
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups		 19m 21s
Performed as RX
Joshua Crews 07/17/2017 Sheepdog CrossFit Invictus 170717 Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10' target)		 15m 59s
Performed as RX
Joshua Crews 07/15/2017 Sheepdog CrossFit None 5 rds for time
15 Dumb bell thrusters 45#
15 Burpees 		16m 54s
Performed as RX
Joshua Crews 07/14/2017 Sheepdog CrossFit Invictus 170712 A.
Take 20 minutes and find todays 1-RM Clean and Jerk.

B.
For time:
500 Meter Row
50 Kettlebell Swings
100 Air Squats
500 Meter Row		 9m 55s
Performed as RX
Joshua Crews 07/11/2017 Sheepdog CrossFit Dallas 5 5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.		 326 reps
Performed as RX
Joshua Crews 07/06/2017 Sheepdog CrossFit None 15 minute AMRAP:
10 Toe to bar
10 Push Press @ 95#
10 Burpee Box Jumps @ 24"		 5 rounds 10 reps
Performed as RX
Joshua Crews 07/05/2017 Sheepdog CrossFit None 21 Thrusters @ 95#
400 meter run
Rest 3 minutes
15 Thrusters @ 115#
400 meter run
Rest 3 minutes
9 Thrusters @ 135#
400 meter run
Rest 3 minutes
6 Thrusters @ 155#
400 meter run
Rest 3 minutes
3 Thrusters @ 185#
400 meter run

26:35

Terry Neal picked it... it was a good one. Focus on the runs, they're the hardest part of the WOD.
 26m 35s
Performed as RX
Joshua Crews 06/27/2017 Sheepdog CrossFit None Run
2 miles		 17m 00s
Performed as RX
Joshua Crews 06/23/2017 Sheepdog CrossFit The Grind 3 rounds of:

Burpee x 10 Reps
SSH's x 15 Reps
Air Squat (honest) x 20 Reps
Sit-up (Grass/Ground) x 25 Reps
Push-up (honest) x 30 Reps
Run x 400 Meters (Gravel and Dirt)		 18m 26s
Performed as RX
Joshua Crews 06/22/2017 Sheepdog CrossFit SWAT Fit Test Run 1.5 miles 10m 52s
Performed as RX
Joshua Crews 06/22/2017 Sheepdog CrossFit None Row as many calories as possible in 4 minutes of:
15 Wall ball shots, 20#
30 Med Ball Cleans
Row for max calories in the remaining time

Rest 4 minutes between rounds and complete a total of 4 rounds.		 148 reps
Performed as RX
Joshua Crews 06/13/2017 Sheepdog CrossFit None A.
Establish a 1RM clean & jerk

B.
Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 195#
6 Burpees Over the Barbell

C. 500m row for time		 10m 00s
Performed as RX
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