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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 06/13/2017 Sheepdog CrossFit None Two rounds for time of:
50 Double-unders
35 Calorie Row
25 Ring Dips
15 Bench Press, 155#		 14m 17s
Performed as RX
Joshua Crews 06/12/2017 Sheepdog CrossFit 160315 Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters		 24m 22s
Performed as RX
Joshua Crews 06/07/2017 Sheepdog CrossFit CrossFit.com 120811 10 rounds

Run 400 meters
Rest 2 min

 34m 24s
Performed as RX
Joshua Crews 06/06/2017 Sheepdog CrossFit Invictus 170606 A.
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1111
(terminate the set once youre no longer able to maintain the prescribed tempo)
Rest 2 minutes

B.
Five rounds for time of:
Run 400 Meters
20 Wall Ball Shots		 18m 11s
Performed as RX
Joshua Crews 06/05/2017 Sheepdog CrossFit 160315 Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters		 24m 22s
Performed as RX
Joshua Crews 06/05/2017 Sheepdog CrossFit Invictus 170605 A.
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

B.
For max reps/calories:
2 Minutes of 95-lb Thrusters
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24/20)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)		 148 reps
Performed as RX
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
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