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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 02/08/2015 Sheepdog CrossFit Run 4000 METERS 2.5 mile run 19m 25s
Performed as RX
Joshua Crews 02/06/2015 Sheepdog CrossFit None 8 minute EMOM of 2 Bear Complexes.

Rest the remainder of the 8th minute, then immediately begin 8 minute AMRAP:
8 KB Swings @ 55#
8 Burpees

Post weight for Bear Complexes to comments.		 8 rounds 0 reps
Performed as RX
Joshua Crews 02/05/2015 Sheepdog CrossFit Run 2 Miles for time Run 2 Miles for time 15m 41s
Performed as RX
Joshua Crews 02/03/2015 Sheepdog CrossFit None 3 rounds for time:
10 OHS, 135#
20 C2B Pull-ups		 8m 32s
Performed as RX
Joshua Crews 02/03/2015 Sheepdog CrossFit 150128 Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.		 135-155-175-185-195-200-000 lbs
Performed as RX
Joshua Crews 02/02/2015 Sheepdog CrossFit 150201 21-18-15-12-9-6-3 reps for time of:
255-lb. deadlifts
Strict knees-to-elbows		 18m 19s
Performed as RX
Joshua Crews 02/01/2015 Sheepdog CrossFit Run 2 Miles for time Run 2 Miles for time 16m 05s
Performed as RX
Joshua Crews 01/31/2015 Sheepdog CrossFit 2014 ODT WOD For time:

121 Burpee Box Jumps, 24"

If you have a 20 pound vest or body armor, wear it. 		18m 45s
Performed as RX
Joshua Crews 01/30/2015 Sheepdog CrossFit 1 mile run None 6m 59s
Performed as RX
Joshua Crews 01/28/2015 Sheepdog CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 16m 26s
Performed as RX
Joshua Crews 01/25/2015 Sheepdog CrossFit None Complete AMRAP in 15:00 minutes of:
15 Calorie row
10 Box jumps, (30-inch box)
5 Push jerks (185-lb)		 5 rounds 18 reps
Performed as RX
Joshua Crews 01/24/2015 Sheepdog CrossFit None For time:

Run 800m
Then...
3 rounds:
15 CTB Pullups
15 Push Press, 115#
Then...
Run 800m		 15m 23s
Performed as RX
Joshua Crews 01/24/2015 Sheepdog CrossFit Row 2K Row 2000 meters for time 7m 29s
Performed as RX
Joshua Crews 01/21/2015 Sheepdog CrossFit None In teams of two, complete the following for time:

50 Box Jumps, 24"
100 Sit-ups
50 Thrusters, 95 pounds
100 Walking Lunges
50 SDHP, 95 pounds
100 Burpees

One athlete works while the other runs 400m. Time stops when the last athlete finishes the run.		 22m 05s
Performed as RX
Joshua Crews 01/20/2015 Sheepdog CrossFit None 1600 M Run (1.5 Miles) 10m 54s
Performed as RX
Joshua Crews 01/20/2015 Sheepdog CrossFit ASO Team Chipper ASO Team Chipper

Jump Rope (single under) x 100 Reps
Push-up (honest) x 50 Reps
Box Jump (honest) 24 Inches x 35 Reps
Burpee (honest) x 20 Reps
Run x 400 Meters
Wall Ball 10 Feet x 20 Reps @ 20 Pounds
Sit-up (abmat) x 35 Reps
Overhead Squat x 50 Reps
Jump Rope (single under) x 100 Reps		 13m 26s
Performed as RX
Joshua Crews 01/19/2015 Sheepdog CrossFit None 3 ROUNDS OF:
800 M RUN
15 PULL UPS
15 PUSH UPS		 15m 24s
Performed as RX
Joshua Crews 01/17/2015 Sheepdog CrossFit None 4 Rounds Each for Time
800 M RUN
Rest as long as needed between rounds		 13m 35s
Performed as RX
Joshua Crews 01/15/2015 Sheepdog CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts 225#
21 Box Jumps		 14m 57s
Performed as RX
Joshua Crews 01/14/2015 Sheepdog CrossFit Daniel For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups		 20m 25s
Performed as RX
Joshua Crews 01/13/2015 Sheepdog CrossFit None 10 rounds of burpees and power cleans
Burpees 10,9,8,7,6,5,4,3,2,1
Power clean 135# 1,2,3,4,5,6,7,8,910


 8m 21s
Performed as RX
Joshua Crews 01/12/2015 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 41 reps
Performed as RX
Joshua Crews 01/10/2015 Sheepdog CrossFit None For the first 6 minutes:
Three rounds of
5 overhead squats at 95 lbs
5 push press at 95 lbs
10 dips
Rest until the clock hits 6:00
For the second 6 minutes:
Three rounds of
10 power cleans at 95 lbs
10 SDLHP at 95 lbs
Rest until the clock hits 12:00
For the remainder:
Three rounds of
20 thrusters at 45 lbs
20 push ups
 19m 11s
Performed as RX
Joshua Crews 01/09/2015 Sheepdog CrossFit None 21, 15, 9
Dead Lifts 225#
Box Jumps 30"
Wall Ball Shots 20#		 8m 36s
Performed as RX
Joshua Crews 01/06/2015 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 9 reps
Performed as RX
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