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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 09/08/2016 Sheepdog CrossFit Invictus 160908 A.
Take 15-20 minutes to build to todays 1-RM Snatch

B.
Every minute, on the minute, for 20 minutes:
Even minutes - 30 seconds of Rowing (for meters)
Odd minutes - Power Snatch or Snatch x 3 reps @ 70-80% of todays 1RM		 1532 reps
Performed as RX
Joshua Crews 09/07/2016 Sheepdog CrossFit 160907 21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats
Chest-to-bar pull-ups

Men use 95 lb., Women use 65 lb.		 9m 46s
Performed as RX
Joshua Crews 08/30/2016 Sheepdog CrossFit 160830 Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.		 8m 44s
Performed as RX
Joshua Crews 08/16/2016 Sheepdog CrossFit 160816 21-18-15-12-9-6-3 reps for time of:
35-lb. dumbbell burpee / hang squat clean / thrusters
Pull-ups

The "dumbbell burpee / hang squat clean / thruster" is a burpee with dumbbells followed by a hang squat clean and then a thruster.		 14m 44s
Performed as RX
Joshua Crews 08/15/2016 Sheepdog CrossFit None 50-40-30-20-10
Air Squats
25-20-15-10-5
Push ups
5-4-3-2-1
145lbs Air squats		 8m 42s
Performed as RX
Joshua Crews 08/12/2016 Sheepdog CrossFit None 3 Rounds for time
25 cal row
25 Burpee over bar
25 KB Swings 55lbs		 15m 55s
Performed as RX
Joshua Crews 08/08/2016 Sheepdog CrossFit None 10 Rounds:
Row 10 calories
5 Power Snatches @ 115#		 16m 08s
Performed as RX
Joshua Crews 08/08/2016 Sheepdog CrossFit None 100 calorie row for time 5m 30s
Performed as RX
Joshua Crews 08/07/2016 Sheepdog CrossFit None 2.5 mile run 21m 15s
Performed as RX
Joshua Crews 08/06/2016 Sheepdog CrossFit None 2.5 mile run 20m 29s
Performed as RX
Joshua Crews 08/03/2016 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 42s
Performed as RX
Joshua Crews 06/28/2016 Sheepdog CrossFit Run 4000 METERS 2.5 mile run 21m 10s
Performed as RX
Joshua Crews 05/31/2016 Sheepdog CrossFit Cooper test 1.5 mile run
 10m 36s
Performed as RX
Joshua Crews 05/31/2016 Sheepdog CrossFit None 10 Minute AMRAP

20 Wall Balls @ 20#
15 Box Jump Overs @ 24"
10 Sit-Ups		 4 rounds 21 reps
Performed as RX
Joshua Crews 05/27/2016 Sheepdog CrossFit None EMOM For 6 Minutes

7 OH Squats @ 95#

Followed By:

10 Min AMRAP

10 Hanging Power Cleans
15 Burpee Box Jumps @ 24"		 4 rounds 12 reps
Performed as RX
Joshua Crews 05/26/2016 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 40s
Performed as RX
Joshua Crews 05/26/2016 Sheepdog CrossFit None Push Press
15 minutes to work to one rep max.
Push Press 1-1-1-1-1-1		 155-185-205-225-230-235 lbs
Performed as RX
Joshua Crews 05/25/2016 Sheepdog CrossFit Invictus 160521 Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24/20)
Rest 60 seconds

Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.		 247 reps
Performed as RX
Joshua Crews 05/24/2016 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 70 reps
Performed as RX
Joshua Crews 05/23/2016 Sheepdog CrossFit Invictus 160523 A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%

Build over the course of the 10 sets.

B.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders		 9m 51s
Performed as RX
Joshua Crews 05/19/2016 Sheepdog CrossFit None Power Clean 135# 1,2,3,4,5,6,7,8,9,10

Complete the following after each round:
5 Pull-ups
10 Push-ups
15 Sit-ups		 14m 59s
Performed as RX
Joshua Crews 05/17/2016 Sheepdog CrossFit Invictus 160517 A.
Front Squat
4 reps @ 65%
3 reps @ 75%
2 reps @ 80%
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
20 Burpees
10 Box Jump-Overs (24/20)		 12m 22s
Performed as RX
Joshua Crews 05/16/2016 Sheepdog CrossFit None As many rounds and reps as possible in 15 minutes of:
10 Handstand Push-ups
20 Burpees to a 6" target
30 Calorie Row		 3 rounds 0 reps
Performed as RX
Joshua Crews 05/16/2016 Sheepdog CrossFit Broken For time 15-12-9 reps:
Thrusters (95/65)
Overhead lunges (95/65)
Burpees over bar forward		 8m 49s
Performed as RX
Joshua Crews 05/09/2016 Sheepdog CrossFit Invictus 160509 A.
Back Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95%
*Set 6 - 6 reps @ 80-85%
Rest 2 minutes between sets.

B.
Four sets of 3-minute sprints of either:

"Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats

- OR -

"Mary"
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.		 14 rounds 11 reps
Performed as RX
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