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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 03/03/2016 Sheepdog CrossFit Crossfit.com 140429 For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders(did 40 double unders)		 23m 50s
Performed as RX
Joshua Crews 03/02/2016 Sheepdog CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 5 rounds 88 reps
Performed as RX
Joshua Crews 03/01/2016 Sheepdog CrossFit None A) Every 2 minutes for 12 minutes, work to your 1 rep max power snatch.

9-15-21 reps for time of:
Calorie Row
Power Snatch 115#		 8m 15s
Performed as RX
Joshua Crews 03/01/2016 Sheepdog CrossFit None 3 rounds for time
Run 400 meters
30 double understand or 90 singles
20 KBS at #55
10 HR Pushups		 13m 32s
Performed as RX
Joshua Crews 02/29/2016 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.		 6 rounds 14 reps
Performed as RX
Joshua Crews 02/26/2016 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.		 5 rounds 18 reps
Performed as RX
Joshua Crews 02/24/2016 Sheepdog CrossFit None 25 Wall balls
25 Air squats
25 Hand release push ups
25 Double unders or 50 Singles
25 KB swings
25 Double unders or 50 Singles
25 Hand release push ups
25 Air squats
25 Wall balls		 7m 49s
Performed as RX
Joshua Crews 02/22/2016 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.		 23 rounds 0 reps
Performed as RX
Joshua Crews 02/20/2016 Sheepdog CrossFit Run 4000 METERS 2.5 mile run 20m 12s
Performed as RX
Joshua Crews 02/19/2016 Sheepdog CrossFit 160218 21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell

Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.		 13m 23s
Performed as RX
Joshua Crews 02/19/2016 Sheepdog CrossFit Invictus 160219 A.
Deadlift
*Set 1 - 8 reps
*Set 2 - 8 reps
*Set 3 - 6 reps
*Set 4 - 6 reps
*Set 5 - 4 reps
*Set 6 - 4 reps
Rest 2 minutes

Build load every set.

B.
Complete rounds of 30, 20 and 10 reps for time of:
32/24 kg Kettlebell Swings
Shoulder to Overhead (115/75 lbs)
Pull-Ups		 12m 28s
Performed as RX
Joshua Crews 02/17/2016 Sheepdog CrossFit None Row 1000 meters 3m 19s
Performed as RX
Joshua Crews 02/15/2016 Sheepdog CrossFit Invictus 160210 A.
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups		 2 rounds 25 reps
Performed as RX
Joshua Crews 02/15/2016 Sheepdog CrossFit None 1 min of HR Pushups
1 min Rest
2 min of Situps
2 min Rest
3 min Box Jumps @ 20"
3 min Rest
4 min Burpees		 206 reps
Performed as RX
Joshua Crews 02/14/2016 Sheepdog CrossFit Run 4000 METERS 2.5 mile run 20m 21s
Performed as RX
Joshua Crews 02/13/2016 Sheepdog CrossFit Invictus 160213 In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Power Cleans (155/105 lbs)
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Pull-Ups
50 Power Cleans
Row 2000 Meters		 39m 41s
Performed as RX
Joshua Crews 02/12/2016 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 15m 12s
Performed as RX
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