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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 04/28/2016 Sheepdog CrossFit None Front Squat
1-1-1-1-1		 205-230-245-260-270 lbs
Performed as RX
Joshua Crews 04/28/2016 Sheepdog CrossFit None 10 minute Partener AMRAP of:
10 Push Press 65#
10 Back Squats 65#

1 partner works while the other runs 100 meters.

 13m 10s
Performed as RX
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
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