Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Joshua Crews 01/25/2016 Sheepdog CrossFit Invictus 160125 A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

*Use the same weight used on January 15th.

B.
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders
 1 rounds 45 reps
Performed as RX
Joshua Crews 01/22/2016 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 319 reps
Performed as RX
Joshua Crews 01/19/2016 Sheepdog CrossFit None 5 rounds of:
1 minute of deadlifts
1 minute of push-ups

Do not rest between rounds. Post total reps completed for each exercise and weight used for the deadlift to comments.		 208 reps
Performed as RX
Joshua Crews 01/14/2016 Sheepdog CrossFit Daniel For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups		 22m 46s
Performed as RX
Joshua Crews 01/12/2016 Sheepdog CrossFit None 3 partner WOD
Row
Plank
Complete 20 Toes to bar

Rotate when the T2B are completed.

Workout is complete when the team reaches 5000 meters on the rower. 		21m 33s
Performed as RX
Joshua Crews 01/12/2016 Sheepdog CrossFit Invictus 160112 A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 45-55%
*Set 2 - 5 reps @ 55-65%
*Set 3 - 3 reps @ 65-75%
*Set 4 - 2 reps @ 75-85%
*Set 5 - 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%

B.
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/135 lbs)
6 Burpee Box Jump-Overs (24"/20")		 15 rounds 4 reps
Performed as RX
Joshua Crews 01/11/2016 Sheepdog CrossFit Invictus 160111 A.
Every two minutes, for 12 minutes (6 sets of):
Snatch Balance x 1 rep

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jumps (24"/20")
15 Kettlebell Swings (24/16 kg)

C.
Every minute, on the minute, for 6 minutes:
Minute 1 - 5-6 Supine Ring Rows @ 5112
Minute 2 - 25 yard Bottoms Up Kettlebell Carry each arm		 5 rounds 6 reps
Performed as RX
Joshua Crews 01/07/2016 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 (HR)
15 Box jumps, 24" box		 7 rounds 21 reps
Performed as RX
Joshua Crews 01/06/2016 Sheepdog CrossFit None Front Squat 4x2 @ 80%
Back Squat 4x2 @ 80%

10 minute AMRAP:
5 Shoulder to Overhead 115#
10 Deadlift 115#
15 Knees to elbow		 5 rounds 1 reps
Performed as RX
Joshua Crews 01/06/2016 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 20s
Performed as RX
Joshua Crews 01/06/2016 Sheepdog CrossFit 160102 For time:
Row 1,000 meters
5 rounds of:
20 back extensions
16 GHD sit ups		 15m 22s
Performed as RX
Joshua Crews 01/05/2016 Sheepdog CrossFit None 3 rounds:
Row 500m
15 KB Swings @ 55#
30 Air squats		 11m 22s
Performed as RX
Joshua Crews 12/10/2015 Sheepdog CrossFit None Did this yesterday:
20 minute AMRAP
10 burpees box jumps
10 squat cleans (115#)

 6 rounds 0 reps
Performed as RX
Joshua Crews 12/08/2015 None Invictus 112715 Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
Goblet Squats x 10 reps
Run 300 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)		 22m 39s
Performed as RX
Joshua Crews 12/08/2015 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 50s
Performed as RX
Joshua Crews 12/07/2015 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 122 reps
Performed as RX
Joshua Crews 12/03/2015 Sheepdog CrossFit None Run 1.6 miles 13m 00s
Performed as RX
Joshua Crews 12/02/2015 Sheepdog CrossFit RFS 120415 STRENGTH/SKILL: DL: 10, 7, 4, 1, 1, 1; AHAP, rest 1:00 WOD: 3x 3:00 EMOM: 1:00 10 HSPU 2:00 5 Cleans (155/135) 3:00 3 C&J (155/135) POST: Tabata: Alt. side elbow plank 185-225-315-345-365-365 lbs
155 for the EMOM lbs
Performed as RX
Joshua Crews 12/02/2015 Sheepdog CrossFit None Run1.6 miles 13m 00s
Performed as RX
Joshua Crews 12/01/2015 Sheepdog CrossFit None 1600 meter run
160 Goblet squats
160 Double unders or 320 singles 		21m 25s
Performed as RX
Joshua Crews 12/01/2015 Sheepdog CrossFit None 2400 meter run 12m 00s
Performed as RX
Joshua Crews 12/01/2015 Sheepdog CrossFit RFS 120115 STRENGTH/SKILL: A. Strict Pull-ups: 4x 8 B. 5:00 EMOM: 3 muscle-ups > C2B > pull-ups WOD: FOR TIME 1600m run 160 Goblet Squats (35/25) 160 DUs POST: Glute/Ham Raises w/ sliders: x50 21m 25s
Performed as RX
Joshua Crews 11/30/2015 Sheepdog CrossFit None In 30 minutes, complete as many rounds and reps of:
5 Push-ups
10 KB Swings 40#
15 Squats
200 M Row		 14 rounds 0 reps
Performed as RX
Joshua Crews 11/09/2015 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 55m 55s
Performed as RX
Joshua Crews 11/04/2015 Sheepdog CrossFit Invictus 151104 A.
Take 15-20 minutes to build to todays heavy Jerk

B.
Against a 2-minute running clock, complete:
Row 300 Meters
115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.		 70 reps
Performed as RX
Previous 1...282930313233343536...39Next