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Athlete Date Sort Location Workout Name Description Results
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
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
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