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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 11/29/2023 Sheepdog CrossFit None For time:
30 Pull-ups
1200m, Air Bike
-Rest 3:00-
25 Pull-ups
1200m, Air Bike
-Rest 3:00-
20 Pull-ups
1200m, Air Bike
-Rest 3:00-
15 Pull-ups
1200m, Air Bike
-Rest 3:00-
10 Pull-ups
1200m, Air Bike		 27m 03s
Performed as RX
Joshua Crews 11/22/2023 Sheepdog CrossFit None 40 bench press @ 250#

Every time you break, do 30 Cal Row		 30m 29s
Performed as RX
Joshua Crews 11/21/2023 Sheepdog CrossFit None 3 Rounds for Time of:
2400M on the Air Bike
Rest 3 minutes in between 		16m 59s
Performed as RX
Joshua Crews 11/20/2023 Sheepdog CrossFit Ingrid 10 rounds for time, or not:
3 Power Snatches, 135/95
3 Bar-over Burpees

Lateral burpees 		7m 06s
Performed as RX
Joshua Crews 11/09/2023 Sheepdog CrossFit Renee AMRAP (in a Team of 3) in 31 minutes

29 Wall Ball Shots (20/14 lb)
29 Overhead Squats (95/65 lb)
29 Hang Clean-and-Jerks (95/65 lb)
29 Calorie Bike
29 Hang Power Snatches (95/65 lb)

Each partner must perform a 1,991 meter Row at some point during the WOD.		 4 rounds 58 reps
Performed as RX
Joshua Crews 10/26/2023 Sheepdog CrossFit None 4 Rounds for time of:
1200m Air Bike
30 Hollow Rocks
6 Push Jerks, 70% 1RM		 13m 36s
Performed as RX
Joshua Crews 10/24/2023 Sheepdog CrossFit None Complete for time:

12 Benchpress @135
12 Sit-ups
1200m Airbike

12 Benchpress @135
12 Sit-ups
500m Row

12 Benchpress @135
12 Sit-ups
400m Run

12 Benchpress @135
12 Sit-ups
500m Row

12 Benchpress @135
12 Sit-ups
1200m Airbike		 15m 28s
Performed as RX
Joshua Crews 10/23/2023 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run		 21m 45s
Performed as RX
Joshua Crews 10/19/2023 Sheepdog CrossFit None 45:00 AMRAP:
150 Double Unders
Assault Bike, 10000 m
75 Sit-ups		 1 rounds 10338 reps
Workout Scaled
Joshua Crews 10/17/2023 Sheepdog CrossFit None 4 rounds, each round for time, of:
12 Weighted Pull-ups, 15 lbs
12 Thrusters, 95 lbs
Run, 400 m
Resting 4 mins between each round.		 14m 24s
Workout Scaled
Joshua Crews 10/16/2023 Sheepdog CrossFit None 21-15-9 reps of:
Deadlift, 225 lbs
Box Jump, 24 in
V-up		 7m 18s
Performed as RX
Joshua Crews 10/12/2023 Sheepdog CrossFit None Row 3000 meters for time. 11m 17s
Performed as RX
Joshua Crews 10/12/2023 Sheepdog CrossFit None Assault Bike 7200 meters for time. 11m 30s
Performed as RX
Joshua Crews 10/11/2023 Sheepdog CrossFit None Monster mash 10-11-23

2 Rounds for time of:
50 Dubs
25 Hang Cleans #95
50 Dubs
25 Push Press #95
50 Dubs
25 Burpees

Rest 5 Minutes

Then 2 Rounds for time of:
Row 40 Calories
40 HR Push Ups

Post total work time.		 23m 25s
Performed as RX
Joshua Crews 10/09/2023 Sheepdog CrossFit None 4 Rounds for time, or not:
1200m Air Bike
50 Air Squats
15 Pull-ups
12 Push Press, 115/75		 22m 11s
Performed as RX
Joshua Crews 10/05/2023 Sheepdog CrossFit None For time:
100 Single-unders
25 Knees-to-elbows
1000m Row

For time:
75 Single-unders
25 Knees-to-elbows
750m Row

For time:
50 Single-unders
25 Knees-to-elbows
500m Row

*Rest 5 minutes between each		 17m 12s
Performed as RX
Joshua Crews 10/04/2023 Sheepdog CrossFit None 8 Rounds For Time
6 Bench Press 225#
6 GHD Sit-ups
10 Russian KB Swings 53#
200 M Run

 21m 50s
Performed as RX
Joshua Crews 10/03/2023 Sheepdog CrossFit Rope climb 3rds ft

800m run
155lbs DL 10 reps
2 15ft rope climb 		24m 30s
Performed as RX
Joshua Crews 09/28/2023 Sheepdog CrossFit Sick Joke Teams of 2

For Time:
Buy In: 50 Cal Machine
200 DUs or 400 SUs
150 Wall Balls 20/14
100 Ground to Overhead 95/65
75 Burpees Over Bar
50 Pull Ups
Buy Out: 50 Cal Machine		 27m 18s
Performed as RX
Joshua Crews 09/27/2023 Sheepdog CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps, 20		 13m 51s
Performed as RX
Joshua Crews 09/22/2023 Sheepdog CrossFit None Team of 2:
150 Bench Press @ 135#
Partner A: Bench Press
Partner B: Hang from Pull up bar
Rotate as needed		 8m 22s
Performed as RX
Joshua Crews 09/22/2023 Sheepdog CrossFit None For max reps:
2:00 of Clean & Jerks, 155/105
2:00 of Rest
2:00 of Clean & Jerks, 135/95
2:00 of Rest
2:00 of Clean & Jerks, 115/75		 60 reps
Performed as RX
Joshua Crews 09/21/2023 Sheepdog CrossFit None 20 Minute AMRAP
4 Power Cleans @135#
8 Wall Balls 20#
12 Box Jump Overs 24
1200M Air-bike		 5 rounds 684 reps
Performed as RX
Joshua Crews 09/18/2023 Sheepdog CrossFit None Each for time:
Assault bike 2400m
Row 1000m
Run 800m

Rest as needed 		10m 29s
Performed as RX
Joshua Crews 09/14/2023 Sheepdog CrossFit None Team of three
5 Rounds for time of:
Station 1: Air Bike 10/8 calories
Station 2: 10/8 Burpees
Station 3: Rest

Rest 5 minutes

5 Rounds for time of:
Station 1: Air Bike 5/4 calories
Station 2: 5/4 Burpees
Station 3: Rest

Each partner starts at a different station and rotates through all stations until all team members have completed the subscribed rounds. Team members rotate when the last member has completed their work. 		20m 23s
Performed as RX
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