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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 11/29/2014 Sheepdog CrossFit None Push Press 2-2-2-2-2 165-185-190-195-200 lbs
Performed as RX
Joshua Crews 11/28/2014 Sheepdog CrossFit 2009 CrossFit Games Event 8 For time:
155 pound Squat clean, 15 reps (95#)
30 Toes to bar (20 reps)
30 Box jump, 24 inch box (20")
15 Muscle-ups (10 progressions)
40 pound dumbbell Push press / push jerk, 30 reps (20 reps @ 30#DB x 2)
30 Double-unders (60 singles)
135 pound Thruster, 15 reps (95#)
30 Pull-ups (20)
30 Burpees (20)
300 feet Walking lunge with 45lb plate held overhead (200' w/25# plate)		 18m 48s
Performed as RX
Joshua Crews 11/27/2014 Sheepdog CrossFit Run 4000 METERS 2.5 mile run 20m 27s
Performed as RX
Joshua Crews 11/27/2014 Sheepdog CrossFit Sprint 5 rounds for time of:
5 pull ups
10 push ups
15 sit ups
20 squats		 9m 08s
Performed as RX
Joshua Crews 11/25/2014 Sheepdog CrossFit The Grind 3 rounds of:

Burpee x 10 Reps
SSH's x 15 Reps
Air Squat (honest) x 20 Reps
Sit-up (Grass/Ground) x 25 Reps
Push-up (honest) x 30 Reps
Run x 400 Meters (Gravel and Dirt)		 18m 13s
Performed as RX
Joshua Crews 11/24/2014 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 45m 14s
Performed as RX
Joshua Crews 11/20/2014 Sheepdog CrossFit CLEANS AND SIT-UPS 5 ROUNDS OF:
CLEAN AND JERK 135 LBS 15 REPS
SIT-UPS 30 REPS
 10m 41s
Performed as RX
Joshua Crews 11/16/2014 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 18m 23s
Performed as RX
Joshua Crews 10/16/2014 Sheepdog CrossFit Running 5K / 3.2 miles 28m 09s
Performed as RX
Joshua Crews 10/15/2014 Sheepdog CrossFit 5 rounds for time 5 Burpees
10 Pullups
15 Air Squats
400 Meter run		 18m 25s
Performed as RX
Joshua Crews 10/09/2014 Sheepdog CrossFit 6 Rounds for Time 6 Rounds for Time of -

10 Power Cleans 95#
10 Push Press 95#
15 HR Pushups
30 JR Double unders or 90 Singles		 20m 05s
Performed as RX
Joshua Crews 10/08/2014 Sheepdog CrossFit 20 AMRP 20 AMRP
20 HR PUSHUPS
50 AIR SQUATS		 5 rounds 23 reps
Performed as RX
Joshua Crews 10/05/2014 Sheepdog CrossFit Friday 140926 3 Rounds

Run 400m
21 Hang Power Snatch 75lbs
12 C2B Pull Ups		 14m 22s
Performed as RX
Joshua Crews 10/03/2014 Sheepdog CrossFit None 4 Rounds for Time of:

5 Deadlifts @ 65#
5 Hanging Power Cleans @ 65#
5 Push Press @ 65#

Complete the above triplet 5 times then follow with 10 Burpees to complete a single round.
 16m 18s
Performed as RX
Joshua Crews 10/19/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 5m 59s
Performed as RX
Joshua Crews 10/15/2012 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 0 reps
Performed as RX
Joshua Crews 10/12/2012 Sheepdog CrossFit SWAT Chipper 30 burpees
20 thrusters @ 65 lbs
30 box jumps @ 24inch
20 ground to overhead 70 lbs (35 x35)
30 push ups hand release
20 deadlifts @ 135 lbs
25 feet shuttle run 5 reps		 10m 35s
Performed as RX
Joshua Crews 10/11/2012 Sheepdog CrossFit None 3 Rounds

10 X Wall Balls @ 20LB
10 X Kettle Bell Swings 55LB
10 X Box Jumps 30'		 4m 02s
Performed as RX
Joshua Crews 10/08/2012 Sheepdog CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 39m 01s
Performed as RX
Joshua Crews 10/04/2012 Sheepdog CrossFit CrossFit.com 120821 For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters		 15m 44s
Performed as RX
Joshua Crews 10/02/2012 Sheepdog CrossFit None 3 Rounds
Man makers 35lbs Dumb Bells 10 reps
Kettle Bell Swings 55lbs 15 reps
400 meter run		 16m 44s
Performed as RX
Joshua Crews 10/01/2012 Sheepdog CrossFit Cooper Test 1.5 mile run 11:20
45 push ups till fail
60 sit ups in 1 minute
300 meter spring in 47 seconds
vertical leap at 26.5 inches 		None lbs
Performed as RX
Joshua Crews 09/27/2012 Sheepdog CrossFit Push Jerk Push Jerk: 1-1-1-1-1 220-235-250-260-265-270(F) lbs
Performed as RX
Joshua Crews 09/24/2012 Sheepdog CrossFit Shoulder Press 7X3 Shoulder Press 3-3-3-3-3-3-3 115-125-135-145-160-170-180-190(1) lbs
Performed as RX
Joshua Crews 09/21/2012 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 Sit Ups
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 41m 27s
Workout Scaled
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