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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 09/21/2012 Sheepdog CrossFit 1.5 Mile Run 2400 KM Run 11m 39s
Performed as RX
Joshua Crews 09/21/2012 Sheepdog CrossFit Power Clean 7X1 Power Clean 1-1-1-1-1-1-1 reps 205-215-225-235-240F-245-250 lbs
Performed as RX
Joshua Crews 09/19/2012 Sheepdog CrossFit CrossFit.com 120915 Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders
 19m 59s
Performed as RX
Joshua Crews 09/18/2012 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 32m 42s
Performed as RX
Joshua Crews 09/18/2012 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 17s
Performed as RX
Joshua Crews 09/17/2012 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 45s
Performed as RX
Joshua Crews 09/16/2012 Sheepdog CrossFit CrossFit.com 120916 For time:
185 pound Clean and jerk, 30 reps
 7m 35s
Performed as RX
Joshua Crews 09/14/2012 Sheepdog CrossFit The Grind 3 rounds for time
Run 400 meters
10 Pop ups
15 Side Straddle Hops
20 Air Squats
25 Sit Ups
10 Push Aways
10 Push Ups
10 Push Ups or Modified		 17m 24s
Performed as RX
Joshua Crews 09/13/2012 Sheepdog CrossFit None 10 Rounds For Time of:

5 - Squat Cleans @ 135LB
5 - Burpees
5 - Box Jumps @ 30"
5 - Pull Ups		 28m 56s
Performed as RX
Joshua Crews 09/12/2012 Sheepdog CrossFit None 3 Rounds For Time of:

20 Box Jumps @ 24"
20 Jump Ropes
20 Wall Balls @ 20LB
20 Sit-Ups
20 Burpees		 17m 00s
Performed as RX
Joshua Crews 09/11/2012 Sheepdog CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
115 pound Thruster, 7 reps
7 Knees to elbows
225 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 41m 30s
Performed as RX
Joshua Crews 09/10/2012 Sheepdog CrossFit CrossFit.com 120908 Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

Post total hang cleans and total push presses to comments.		 121 reps
Performed as RX
Joshua Crews 09/10/2012 Sheepdog CrossFit None 1 mile run 8m 30s
Performed as RX
Joshua Crews 09/06/2012 Sheepdog CrossFit None Dead Lifts 3 rep max
255-305-345-375-390

Overhead Snatch 3 rep max
135-145-155-165-185

Wieghted Push-up 1 rep max
70-95-115-130135-140		 60m 00s
Performed as RX
Joshua Crews 09/05/2012 Sheepdog CrossFit GI Jane 100 X Burpee Pull-ups 21m 38s
Performed as RX
Joshua Crews 09/04/2012 Sheepdog CrossFit CrossFit.com 120904 For time:
95 pound Thruster, 100 reps
 12m 30s
Performed as RX
Joshua Crews 08/29/2012 Sheepdog CrossFit CrossFit.com 120819 Five rounds for time of:

5 Deadlift @ 275LB
10 Burpees		 6m 41s
Performed as RX
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