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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 03/13/2017 Sheepdog CrossFit Invictus 150718 In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:
20 Kettlebell Swings (24/16 kg)
15 Push-Ups
10 Pull-Ups		 21 rounds 9 reps
Performed as RX
Joshua Crews 03/12/2017 Sheepdog CrossFit 170312 For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses		 26m 50s
Performed as RX
Joshua Crews 03/10/2017 Sheepdog CrossFit CrossFit Open 17.3 **Prior to 8:00, complete:*
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
**Prior to 12:00, 3 rounds of:*
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
**Prior to 16:00, 3 rounds of:*
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
**Prior to 20:00, 3 rounds of:*
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
**Prior to 24:00, 3 rounds of:*
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.		 56 reps
Performed as RX
Joshua Crews 03/09/2017 Sheepdog CrossFit Invictus 170304 In teams of two, with only one partner working at a time, partners alternate whole rounds to complete...

As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)		 26 rounds 23 reps
Performed as RX
Joshua Crews 03/08/2017 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. 		5 rounds 4 reps
Performed as RX
Joshua Crews 03/07/2017 Sheepdog CrossFit None 5 rounds for time:
10 powercleans 135#
10 burpees 		7m 10s
Performed as RX
Joshua Crews 03/07/2017 Sheepdog CrossFit None 2 rounds for time
5 minutes rest
Repeat 2 rounds for time:
400 M-run
21 KB swings
12 Pull-ups
 19m 56s
Performed as RX
Joshua Crews 03/04/2017 Sheepdog CrossFit Josh at the track 4-4-17 6 Rounds for Time
Run 400 meters
20 Sit-ups
20 Superman		 19m 54s
Performed as RX
Joshua Crews 03/01/2017 Sheepdog CrossFit None For time:
42 Toes-to-bar
115-lb. squat clean thrusters, 21 reps
30 Toes-to-bar
115-lb. squat clean thrusters, 15 reps
18 Toes-to-bar
115-lb. squat clean thrusters, 9 reps		 14m 08s
Performed as RX
Joshua Crews 03/01/2017 Sheepdog CrossFit None 1-2-3-4-5 minute AMRAPs, Rest 1 Minute between rounds. Each round begins with Wall Balls.

20 Wall Ball Shots, 20/14lbs
20 Toes to Bar
20 HR Push-Ups
20 Chest to Bar Pull-Ups
20 Box Jumps, 30/24		 257 reps
Performed as RX
Joshua Crews 02/24/2017 Sheepdog CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box		 19m 36s
Performed as RX
Joshua Crews 02/23/2017 Sheepdog CrossFit None Minute 1: 12 Burpees
Minute 2: 1 Clean and Jerk 165
Minute 3: 12 Burpees
Minute 4: 2 Clean and Jerk 165
Minute 5: 12 Burpees
Minute 6: 3 Clean and Jerk 165
Minute 7: 12 Burpees
Minute 8: 4 Clean and Jerk 165
Minute 9: 12 Burpees
Minute 3: 5 Clean and Jerk 165
Keep the pattern until you cant complete in all reps within the minute		 6 rounds 17 reps
Performed as RX
Joshua Crews 02/22/2017 Sheepdog CrossFit Invictus 170222 A.
Four sets of:
Single-Arm Press x 8-10 reps each arm
Rest 2 minutes

B.
Against a 3-minute running clock:
Row 500 Meters
Bench Press x Max Reps @ (BW/.75xBW)

Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.		 58 reps
Performed as RX
Joshua Crews 02/21/2017 Sheepdog CrossFit None As many rounds and reps as possible in 15 minutes of:
5 Power Cleans, 95#
5 Front Squats, 95#
5 Push Presses, 95#
10 Burpees 		8 rounds 22 reps
Performed as RX
Joshua Crews 02/21/2017 Sheepdog CrossFit None 50-40-30-20-10

Wall Balls 20#
Box Jumps 24"
KB swings 55#		 31m 02s
Performed as RX
Joshua Crews 02/17/2017 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 14m 56s
Performed as RX
Joshua Crews 02/14/2017 Sheepdog CrossFit Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.		 8 rounds 1 reps
Performed as RX
Joshua Crews 02/13/2017 Sheepdog CrossFit CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box		 8 rounds 6 reps
Performed as RX
Joshua Crews 02/08/2017 Sheepdog CrossFit Invictus 170208 A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps

B.
For max calories:
3 Minutes of Rowing

Rest 4 minutes until the running clock reaches 7:00, and then...

C.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups		 196 reps
Performed as RX
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