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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 11/03/2015 Sheepdog CrossFit Invictus 151103 A.
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24"/20")
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar		 271 reps
Performed as RX
Joshua Crews 11/02/2015 Sheepdog CrossFit None AMRAP 1-2-3-4-5 minutes with a 1 minute rest between AMRAPs.

20 Wall Ball Shots
20 Hang Power Cleans, 95#
20 HR Pushups
20 C2B Pullups
20 Box Jumps, 30"		 289 reps
Performed as RX
Joshua Crews 10/26/2015 Sheepdog CrossFit Thruster WOD 5 Rds for time of:
15 Dumb Bell Squat Thrusters
Run 400 Meters		 16m 15s
Performed as RX
Joshua Crews 10/20/2015 Sheepdog CrossFit Cooper test 1.5 mile run 10:49
 10m 49s
Performed as RX
Joshua Crews 10/19/2015 Sheepdog CrossFit Cooper Push-ups 50
Sit ups 50
300 meter run 50:12

Extra work
Max reps of Pull ups 24
Max reps of hand stand push-ups 12 (Kipping)		 85 reps
Performed as RX
Joshua Crews 10/15/2015 Sheepdog CrossFit Invictus 151015 Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups		 24m 09s
Performed as RX
Joshua Crews 10/13/2015 Sheepdog CrossFit Invictus 151013 A.
Every 3 minutes, for 18 minutes (6 sets):
*Set 1 - 5 reps
*Set 2 - 3 reps
*Sets 3-6 - 1 rep
The goal is to build to todays 1-RM Push Press.

B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters		 14m 57s
Performed as RX
Joshua Crews 10/13/2015 Sheepdog CrossFit Invictus 151012 A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/12 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes		 8m 35s
Performed as RX
Joshua Crews 10/09/2015 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 21m 57s
Performed as RX
Joshua Crews 10/08/2015 Sheepdog CrossFit Coach Carter 3 Rounds for Time;
400 meter run
40 Walking lunges
30 Sit ups
20 Push ups
10 Burpees		 16m 44s
Performed as RX
Joshua Crews 09/24/2015 Sheepdog CrossFit Invictus 150924 A.
Front Squat
* Set 1 - 50% of possible 1-RM x 5 reps
* Set 2 - 75% of possible 1-RM x 3 reps
* Set 3 - 85% of possible 1-RM x 1 rep
* Set 4 - 90-95% of possible 1-RM x 1 rep
* Set 5 - Test 1-RM
* Set 6 (optional) - Exceed Set 5 weight

B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets		 5m 07s
Performed as RX
Joshua Crews 09/24/2015 Sheepdog CrossFit Heavy Grace 30 clean and jerk @185# 7m 20s
Performed as RX
Joshua Crews 09/23/2015 Sheepdog CrossFit Invictus modified A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

B.
15, 12, 9, 6 of
Power Cleans at 115# and bar facing burpees
 1 reps
Workout Scaled
Joshua Crews 09/22/2015 Sheepdog CrossFit Invictus 150922 A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24"/20")
Run 200 Meters		 3 rounds 5 reps
Performed as RX
Joshua Crews 09/21/2015 Sheepdog CrossFit Invictus 150921 A.
Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

B.
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)		 14m 04s
Performed as RX
Joshua Crews 09/18/2015 Sheepdog CrossFit None Every 3 minutes for 18 minutes:
1 Snatch Balance + 3 Overhead squats

Then did

12-9-6
Power Snatch 115#
Box Jumps 30"
Finish with 600m run.		 9m 06s
Performed as RX
Joshua Crews 09/17/2015 Sheepdog CrossFit Mod Laredo 6 RFT
24 Squats
24 Push Ups
24 Walking Lunge Steps
400 m Run		 26m 24s
Performed as RX
Joshua Crews 09/16/2015 Sheepdog CrossFit Invictus 150916 A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps

Goal is to establish todays 5-RM.

B.
Every minute, on the minute, for 16 minutes:
Even minutes - 10 Burpees
Odd minutes - 5 Power Cleans

(use the heaviest weight you believe you can successfully handle - note weight used)		 16m 00s
Performed as RX
Joshua Crews 09/14/2015 Sheepdog CrossFit Invictus 150914 A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 - 3 reps @ 80%
*Set 2 - 2 reps @ 85%
*Set 3 - 1 rep @ 90%
*Set 4 - 1 rep @ 93-95%
*Set 5 - 1 rep @ 97-99%
*Set 6 - 1 rep @ 102% or more

B.
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds		 257 reps
Performed as RX
Joshua Crews 06/06/2015 Sheepdog CrossFit None A) 4 For completion
50 yards of walking lunges
50 yards of backward sprint
50 yards of forward sprint

B) 21-15-9 of:
45# dumb bell thrusters and
Burpees 		7m 50s
Performed as RX
Joshua Crews 06/02/2015 Sheepdog CrossFit Invictus 150602 A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs		 4 rounds 4 reps
Performed as RX
Joshua Crews 06/01/2015 Sheepdog CrossFit Invictus 150601 A.
Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds

B.
Four sets for max reps against a 3-minute running clock of:
Run 300 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes		 36 reps
Performed as RX
Joshua Crews 05/29/2015 Sheepdog CrossFit None 2 person Team Workout:
Partner 1 does exercise A, Partner B does Exercise B. When B finishes the reps, switch until the reps for A are completed. then move to the next station until all the 50s are finished.
Station 1:
A) 50 Power Snatches 95#
B) 10 Dips
Station 2:
A) 50 Box Jumps 24"
B) 5 Burpees over the bar
Station 3:
A) 50 Sumo Deadlift High Pulls 95#
B) 10 Toe to Bar
Station 4:
A) 50 KB Swings 55#
B) 10 HR Pushups		 17m 17s
Performed as RX
Joshua Crews 05/28/2015 Sheepdog CrossFit None Two Partner team workout:
Round 1:
Run 400m together
Partner 1 - 15 Squat Cleans @ 135#
Partner 2 - 15 Turkish Getups @ 35#
(Partners work at the same time)
Then split reps of:
50 Toe to bar
50 KB Swing @ 55#
(One person works at a time)
Round 2:
Run 400m together
Partner 1 - 15 Turkish Getups @ 55#
Partner 2 - 15 Squat Cleans @ 135#
Then split reps of:
100 Double Unders
100 Situps
100 calorie Row
(One person works at a time)
Finally, do 30 burpees together		 25m 29s
Performed as RX
Joshua Crews 05/21/2015 Sheepdog CrossFit Invictus 150520 A.
Three sets (12 minutes) of:
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

B.
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups		 11m 26s
Performed as RX
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