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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 12/04/2014 Sheepdog CrossFit None For time:
Run 400m
40 4-ct. Jumping Jacks
40 Squats
40 DB Snatches, 40#
40 Burpees
40 DB Snatches
40 Squats
40 4-ct. Jumping Jacks
Run 400m		 16m 09s
Performed as RX
Joshua Crews 12/04/2014 Sheepdog CrossFit None ROW 1000 METERS 3m 36s
Performed as RX
Joshua Crews 12/03/2014 Sheepdog CrossFit Sniper Team Chipper 400 M Run
10 - 20# Wall Ball Shots
20 - HR Pushups
30 - Air Squats
40 - Sit Ups
20/60 - Jump Rope Double Unders/Single Unders
400 M Run
20/60 - Jump Rope Double Unders/Single Unders
40 - Sit Ups
30 - Air Squats
20 - HR Pushups
10 - 20# Wall Ball Shots
400 M Run
 17m 25s
Performed as RX
Joshua Crews 12/02/2014 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 10 reps
Performed as RX
Joshua Crews 12/01/2014 Sheepdog CrossFit None RUN 5KM / 3.3 MILES 28m 31s
Performed as RX
Joshua Crews 11/30/2014 Sheepdog CrossFit None 21-18-15-12-9-6-3 Rep Rounds:
Row (calories)
Power Clean @ 95#
Pullups		 21m 44s
Performed as RX
Joshua Crews 11/30/2014 Sheepdog CrossFit None Power Snatch 1-1-1-1-1 145-155-165-185(F)-175 lbs
Performed as RX
Joshua Crews 11/29/2014 Sheepdog CrossFit None 1000m Row,
then
2 Rounds of:
20 Wall Balls @ 20#
30 HR Pushups
40 Box Jumps @ 24"
50 Air Squats
Then finish with another
1000m Row		 25m 40s
Performed as RX
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
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