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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 02/07/2017 Sheepdog CrossFit Invictus 150627 In teams of two, with only one person working at a time, complete:
75 Kettlebell Swings (55#)
400 Meter Run*
75 Wall Ball Shots (20 lbs)
400 Meter Run
50 Burpees
400 Meter Run
75 Wall Ball Shots (20 lbs)
400 Meter Run
75 Kettlebell Swings (55#)

*Both athletes perform the run at the same time		 22m 48s
Performed as RX
Joshua Crews 02/06/2017 Sheepdog CrossFit None In teams of three, complete the following for time:
400m Relay Run
100 Front Squats, 135#
75 Pull-Ups
50 Shoulder-to-overhead, 135#
25 Handstand Push-Ups
400m Run Together		 16m 06s
Performed as RX
Joshua Crews 02/02/2017 Sheepdog CrossFit CrossFit Games Open 16.1 Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 bar-facing burpees over the bar
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.		 7 rounds 0 reps
Performed as RX
Joshua Crews 01/28/2017 Sheepdog CrossFit ODM Tribute 2017 140 Burpee box jumps 21m 49s
Performed as RX
Joshua Crews 01/28/2017 Sheepdog CrossFit Weston Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Scaled to 3 rds		 22m 25s
Performed as RX
Joshua Crews 01/27/2017 Sheepdog CrossFit None 20 minute AMRAP
5 Pull ups
10 Push ups
15 Air squats
20 Pulls on the rower for calories

Score is total calories rowed		 169 reps
Performed as RX
Joshua Crews 01/25/2017 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 223 reps
Performed as RX
Joshua Crews 01/24/2017 Sheepdog CrossFit 160127 3 rounds for time of:
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run		 14m 38s
Performed as RX
Joshua Crews 01/24/2017 Sheepdog CrossFit CrossFit.com 130830 10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.
 35m 27s
Performed as RX
Joshua Crews 01/23/2017 Sheepdog CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 21m 40s
Performed as RX
Joshua Crews 01/21/2017 Sheepdog CrossFit None In teams of two, complete 6 rounds for time of:
Run 400 meters
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps

*Partners alternate tasks until they complete 6 total rounds.		 20m 24s
Performed as RX
Joshua Crews 01/19/2017 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 27 rounds 13 reps
Performed as RX
Joshua Crews 01/18/2017 Sheepdog CrossFit None 4 Rounds for time:
15 Push Press @ 75#
15 Calorie Row
15 Wall balls
15 Sumo Deadlift High Pulls @ 75#
15 Box Jumps 20"		 15m 57s
Performed as RX
Joshua Crews 01/17/2017 Sheepdog CrossFit Dirty Thirty For Time:
30 Box Jump (24/20)
30 Jumping Pull Up
30 KB Swing (35/26)
30 Walking Lunges
30 K2E
30 Push Press (45/35)
30 Back Extension
30 Wall Ball (20/14)
30 Burpee
30 DU		 17m 30s
Performed as RX
Joshua Crews 01/13/2017 Sheepdog CrossFit None 10 Rounds for time of:
10 KB swings at 55lbs
100 Meter sprint
10 Burpees
100 Meter sprint		 25m 07s
Performed as RX
Joshua Crews 01/11/2017 Sheepdog CrossFit None 2 Rounds for time of:
20 Cal row
20 Front squats
20 Shoulder to overhead		 8m 23s
Performed as RX
Joshua Crews 01/10/2017 Sheepdog CrossFit None 24 minute AMRAP:
4 Clean and Jerk @ 155#
20 Pullups
16 Wall balls		 5 rounds 16 reps
Performed as RX
Joshua Crews 01/09/2017 Sheepdog CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 17m 30s
Performed as RX
Joshua Crews 10/18/2016 Sheepdog CrossFit Cooper test 1.5 mile run 10:49
 10m 19s
Performed as RX
Joshua Crews 10/06/2016 Sheepdog CrossFit Invictus 161006 A.
Take 15-20 minutes to build to todays heavy Jerk

B.
Against a 2-minute running clock, complete:
15 Calories of Rowing
115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.		 93 reps
Performed as RX
Joshua Crews 10/03/2016 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 21 rounds 3 reps
Performed as RX
Joshua Crews 10/02/2016 Sheepdog CrossFit None 3 Rounds for time
800 meter run
10 Dumbell Prison walks
20 foot Handstand walk		 16m 59s
Performed as RX
Joshua Crews 10/01/2016 Sheepdog CrossFit Josh 0.01 20 Minute AMRAP
5 DB Man Makers 40/20 (Plank, Row, Push-up, Clean, Push Press)
5 Burpees
25 Sit Ups
Run 400 meters		 4 rounds 6 reps
Performed as RX
Joshua Crews 09/26/2016 Sheepdog CrossFit None Row 500 meters for time 1m 26s
Performed as RX
Joshua Crews 09/21/2016 Sheepdog CrossFit 30,20,10 30,20,10
Thrusters @ 95#
Burpees
Wall Balls		 15m 27s
Performed as RX
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