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Athlete
Date
Location
Workout Name
Description
Results
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
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
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