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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 03/23/2015 Sheepdog CrossFit Run 4000 METERS 2.5 mile run 20m 43s
Performed as RX
Joshua Crews 03/21/2015 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 118 reps
Performed as RX
Joshua Crews 03/20/2015 Sheepdog CrossFit Invictus 150319 A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Wall runs 10 meters


B.
Complete as many rounds and reps as possible in 15 minutes of:
Row 600 Meters
15 Pull-Ups (ladies - perform 10 strict)
15 Kettlebell Swings (32/24 kg)		 3 rounds 100 reps
Performed as RX
Joshua Crews 03/18/2015 Sheepdog CrossFit Invictus 150318 A.
Take 15 minutes to build to todays heavy Clean & Jerk

B.
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95)
6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the
repetitions and then sit out the minute in which you carried over into.
Restart at the top of the following minute.

C.
Every 2 minutes for 10 minutes (5 sets):
100 Meter Farmers Carry (as heavy as possible)		 12 rounds 0 reps
Performed as RX
Joshua Crews 03/17/2015 Sheepdog CrossFit Invictus 150317B B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB 24" Box Step-Overs @25# each
30 Double-Unders
30 Push Press (95/65)		 3 rounds 10 reps
Performed as RX
Joshua Crews 03/16/2015 Sheepdog CrossFit Bowen 3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box		 32m 39s
Performed as RX
Joshua Crews 03/12/2015 Sheepdog CrossFit None Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Immediately followed...

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.		 31m 36s
Performed as RX
Joshua Crews 03/12/2015 Sheepdog CrossFit Invictus 150312
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean (155/105 lbs)
2 Front Squats (155/105 lbs)
4 Front-Racked Reverse Lunges (155/105 lbs)
8 Burpees		 7 rounds 0 reps
Performed as RX
Joshua Crews 03/09/2015 Sheepdog CrossFit Run 4000 METERS 2.5 mile run 19m 43s
Performed as RX
Joshua Crews 03/09/2015 Sheepdog CrossFit None 10 Rounds for time
10 Push ups
10 Sit ups
10 Air squats		 9m 46s
Performed as RX
Joshua Crews 02/26/2015 Sheepdog CrossFit None From 0:00 to 5:00 complete:
1000m Row
Max reps Power Snatches at 135#

Rest 5 minutes

From 10:00 to 15:00 complete:
1000m Row
Max reps Toes-to-bar

Rest 5 minutes

From 20:00 to 25:00 complete:
1000m Row
Max reps Strict HSPU		 43 reps
Performed as RX
Joshua Crews 02/25/2015 Sheepdog CrossFit None 20 minute AMRAP in teams of three:

Station 1: Rest
Station 2: Row 200m
Station 3: AMRAP of...
15 Pullups
20 HR Pushups
25 KBS, 55#

Team members rotate when station 2 finishes the 200m row. #2 moves to #3 and picks up where the previous teammate left off. Score is rounds and reps of the AMRAP. 		6 rounds 57 reps
Performed as RX
Joshua Crews 02/25/2015 Sheepdog CrossFit None Squat Clean 1-1-1-1-1 reps 185-205-225-235-245 lbs
Performed as RX
Joshua Crews 02/24/2015 Sheepdog CrossFit None 21-15-9 rep rounds of:
Power Clean 95#
Push Press 95#
Front Squat 95#
HR Pushup		 9m 30s
Performed as RX
Joshua Crews 02/23/2015 Sheepdog CrossFit None 5 Rounds as fast As possible of:
400 meter run with sniper rifle and equipment
10 Sit ups
10 Push ups
10 Overhead Squats with sniper rifle
Fire 3 rounds from a supported non-prone position at 100 yards on a baby bullseye target 		19m 41s
Performed as RX
Joshua Crews 02/22/2015 Sheepdog CrossFit Crossfit.com 150216 15-12-9 reps for time of:
95-lb. thrusters
Pull-ups

Rest 5 minutes

12-9-6 reps for time of:
95-lb. thrusters
Pull-ups

Rest 5 minutes

9-6-3 reps for time of:
95-lb. thrusters
Pull-ups
 19m 54s
Performed as RX
Joshua Crews 02/20/2015 Sheepdog CrossFit Run 4000 METERS 2.5 mile run 19m 01s
Performed as RX
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