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Athlete Date Sort Location Workout Name Description Results
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
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
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