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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 04/28/2016 Sheepdog CrossFit None Row 100 calories for time 5m 07s
Performed as RX
Joshua Crews 04/25/2016 Sheepdog CrossFit CrossFit.com 120811 10 rounds

Run 400 meters
Rest 2 min

 34m 46s
Performed as RX
Joshua Crews 04/24/2016 Sheepdog CrossFit 160424 4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round to comments.		 129 reps
Performed as RX
Joshua Crews 04/21/2016 Sheepdog CrossFit None 3 rounds:
Row 750m
10 Curtis P's
12 Pullups		 19m 18s
Performed as RX
Joshua Crews 04/07/2016 Sheepdog CrossFit Pheezy Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups		 18m 12s
Performed as RX
Joshua Crews 04/07/2016 Sheepdog CrossFit None 12 AMRAP
5 Pull ups
10 Snatches @ 75#
5 Burpees

 7 rounds 9 reps
Performed as RX
Joshua Crews 04/04/2016 Sheepdog CrossFit Invictus 160404 A.
Every two minutes, for 20 Minutes (10 sets):
1x Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B.
For time:
Row 1000 Meters
20 Power Cleans (185/125 lbs)
100 Double-Unders
 13m 11s
Performed as RX
Joshua Crews 04/04/2016 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 234 reps
Performed as RX
Joshua Crews 03/29/2016 Sheepdog CrossFit CrossFit Open 16.4 13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball		 181 reps
Performed as RX
Joshua Crews 03/27/2016 Sheepdog CrossFit None 4 Rds for time
20 box jumps at 24" (Scaled)
20 meter handstand walks		 25m 00s
Performed as RX
Joshua Crews 03/26/2016 Sheepdog CrossFit 160315 Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters		 27m 19s
Performed as RX
Joshua Crews 03/26/2016 Sheepdog CrossFit None Tire flips and burpees
1 TF
1 Burpee
2 TF
2 Burpees
3 TF
3 Burpees
Continue this rate to 10 of each		 15m 56s
Performed as RX
Joshua Crews 03/24/2016 Sheepdog CrossFit None 10 Rounds for time
5 Push ups
10 Sit ups
15 Air squats		 8m 29s
Performed as RX
Joshua Crews 03/24/2016 Sheepdog CrossFit Run 4000 METERS 2.5 mile run 22m 06s
Performed as RX
Joshua Crews 03/17/2016 Sheepdog CrossFit Zeus Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps (175)		 39m 46s
Performed as RX
Joshua Crews 03/16/2016 Sheepdog CrossFit None Every 2 minutes for 8 rounds comple:
4 Snatches are 135#
8 Burpees over bar		 5m 51s
Performed as RX
Joshua Crews 03/16/2016 Sheepdog CrossFit None Clean and Jerry
Take 15 minutes to find 1 rep max		 135-185-205-225-235-240X lbs
Performed as RX
Joshua Crews 03/15/2016 Sheepdog CrossFit None 20 minute AMRAP:

Buy in w/800m run, then:

10 Burpees
15 KB Swings @ 55#
20 Wallballs		 5 rounds 19 reps
Performed as RX
Joshua Crews 03/14/2016 Sheepdog CrossFit Invictus 160312 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)		 14 rounds 4 reps
Performed as RX
Joshua Crews 03/14/2016 Sheepdog CrossFit Invictus 160314 A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 - 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
Station 2 - Bench Press x 8 reps
0m 01s
Performed as RX
Joshua Crews 03/11/2016 Sheepdog CrossFit CrossFit Games Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups (5 Chest to bar pull ups)

Men use 75 lb.
Women use 55 lb.		 5 rounds 5 reps
Performed as RX
Joshua Crews 03/11/2016 Sheepdog CrossFit None 10 min Row for calories 170 reps
Performed as RX
Joshua Crews 03/09/2016 Sheepdog CrossFit Invictus 160309 A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
Minutes 5-6, 11-12 & 17-18: Strict Toes to Bar x 5-8 reps @ 3111

B.
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.		 21m 41s
Performed as RX
Joshua Crews 03/08/2016 Sheepdog CrossFit Crossfit Open 16.2 scaled version Beginning on a 4-minute clock, complete as many reps as possible of:
25 knee raises
50 single-unders
15 squat cleans, 95 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 knee raises
50 single-unders
13 squat cleans, 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 knee raises
50 single-unders
11 squat cleans, 135 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 knee raises
50 single-unders
9 squat cleans, 155 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 knee raises
50 single-unders
7 squat cleans, 185 lb.

Stop at 20 minutes.		 19m 49s
Performed as RX
Joshua Crews 03/07/2016 Sheepdog CrossFit Invictus 160307 A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by...

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to todays heavy single.

B.
Three sets for max reps of:
60 seconds of Push Press (155/105 lbs)
60 seconds of Box Jumps (24/20)
60 seconds of Rest		 95 reps
Performed as RX
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