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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 05/21/2015 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 52s
Performed as RX
Joshua Crews 05/19/2015 Sheepdog CrossFit Invictus 150519 A.
Front Squat
*Set 1 - 4 reps @ 65%
*Set 2 - 3 reps @ 75%
*Set 3 - 2 reps @ 80%
*Set 4 - 3 reps @ 85%
*Set 5 - 2 reps @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs		 12m 11s
Performed as RX
Joshua Crews 05/18/2015 Sheepdog CrossFit Invictus 150518 A.
Two sets of:
Jerk Footwork Drills x 10 perfect reps

B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 70-90%

C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders		 4 rounds 38 reps
Performed as RX
Joshua Crews 05/06/2015 Sheepdog CrossFit The Don 2 Rounds For time:
22 Deadlifts, 110 pounds
22 Box jump, 24 inch box
22 Kettlebell swings, 1.5 pood
22 Knees to elbows
22 Sit-ups
22 Pull-ups
22 Thrusters, 55 pounds
22 Wall ball shots, 20 pound ball
22 Burpees
22 Double-unders (scaled singles X 3)		 31m 02s
Performed as RX
Joshua Crews 04/29/2015 Sheepdog CrossFit None 1600 M Run (1.5 Miles) 10m 22s
Performed as RX
Joshua Crews 04/22/2015 Sheepdog CrossFit Invictus 150422 A.
Front Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 80%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
12 Back Squats (135/95 lbs - taken from the floor)		 6 rounds 50 reps
Performed as RX
Joshua Crews 04/21/2015 Sheepdog CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 6 rounds 91 reps
Performed as RX
Joshua Crews 04/20/2015 Sheepdog CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 9m 50s
Performed as RX
Joshua Crews 04/18/2015 Sheepdog CrossFit Invictus 150418 Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following...

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following...

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups		 144 reps
Performed as RX
Joshua Crews 04/15/2015 Sheepdog CrossFit None 1600 M Run (1.5 Miles) 10m 32s
Performed as RX
Joshua Crews 04/14/2015 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (did 150 singles)		 28m 15s
Performed as RX
Joshua Crews 04/13/2015 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 36s
Performed as RX
Joshua Crews 04/09/2015 Sheepdog CrossFit Crain 2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint		 43m 05s
Performed as RX
Joshua Crews 04/07/2015 Sheepdog CrossFit None 10 min AMRAP
10 burpees
15 kettle bell swings 55 lbs
20 squats		 4 rounds 7 reps
Performed as RX
Joshua Crews 04/07/2015 Sheepdog CrossFit Invictus 150407 A.
Five sets of:
Push Press x 3 reps
Rest as needed

Build to todays heaviest triple.

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24"/20")
9 Push Presses (135/95 lbs)
9 Ring Dips		 3 rounds 5 reps
Performed as RX
Joshua Crews 04/05/2015 Sheepdog CrossFit None Run 5K (3.3 miles) 31m 00s
Performed as RX
Joshua Crews 04/04/2015 Sheepdog CrossFit CrossFit Open 15.5 27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 10m 23s
Performed as RX
Joshua Crews 04/03/2015 Sheepdog CrossFit None 24 min AMRAP:
11 Burpees
7 Ground to Overheead @ 95#
13 Back Squat @ 95#		 9 rounds 0 reps
Performed as RX
Joshua Crews 04/02/2015 Sheepdog CrossFit Invictus 150402 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 rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double-Unders		 18m 22s
Performed as RX
Joshua Crews 04/02/2015 Sheepdog CrossFit Corey 800 m Run
22 Push Ups HR
22 Sit Ups
22 Squats
800 m Run
22 Burpees
22 KB Swings @ 50 lbs
22 Walking Dumbbell Lunges 25#DB x 2
800 m Run
22 Push Aways
22 Wall Balls @ 20 lbs
22 Single Unders 		19m 42s
Performed as RX
Joshua Crews 04/01/2015 Sheepdog CrossFit Invictus 150331 In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.		 35m 19s
Performed as RX
Joshua Crews 03/30/2015 Sheepdog CrossFit Invictus 150330 A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

B.
Three rounds for time of:
10 Chest-to-Bar Pull-Ups
10 Deadlifts (275/185 lbs)
100 single Unders		 10m 21s
Performed as RX
Joshua Crews 03/28/2015 Sheepdog CrossFit Run 4000 METERS 2.5 mile run 19m 31s
Performed as RX
Joshua Crews 03/25/2015 Sheepdog CrossFit Run 4000 METERS 2.5 mile run 19m 43s
Performed as RX
Joshua Crews 03/24/2015 Sheepdog CrossFit Run 4000 METERS 2.5 mile run 19m 38s
Performed as RX
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