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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 09/08/2023 Sheepdog CrossFit The Royal Tenenbaums Teams of 3:
100 Deadlifts (135, 95#)
80 Hang Power Cleans (135, 95#)
60 Front Squats (115, 75#)
40 Jerks (115, 75#)
20 Thrusters (95, 65#)

One athlete works at a time.

Every minute on the minute, stop where you are and all three athletes complete 5 burpees.		 15m 33s
Performed as RX
Joshua Crews 09/07/2023 Sheepdog CrossFit Legion Minutes 1/3 - Max Air Bike Calories
Minutes 2/4 - Max Wall Balls		 87 reps
Performed as RX
Joshua Crews 09/07/2023 Sheepdog CrossFit Gambit 10 minute AMRAP as a 3 person team:
15 toes to bar
10 bar facing burpees
5 power cleans, 165#		 8 rounds 5 reps
Performed as RX
Joshua Crews 09/06/2023 Sheepdog CrossFit None For time:
1200m Run
50 Hollow Rocks
40 Kettlebell Swings, 53/35
30 Ring Dips
800m Run
40 Hollow Rocks
30 Kettlebell Swings, 53/35
20 Ring Dips
400m Run
30 Hollow Rocks
20 Kettlebell Swings, 53/35
10 Ring Dips		 23m 42s
Performed as RX
Joshua Crews 09/05/2023 Sheepdog CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 47m 23s
Performed as RX
Joshua Crews 08/25/2023 Sheepdog CrossFit None 20 Min AMRAP of:
6 Bench Press 235#
6 GHD Sit-ups
10 KB Swings 53#
200 M Run

 7 rounds 0 reps
Performed as RX
Joshua Crews 08/23/2023 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 10m 28s
Performed as RX
Joshua Crews 08/22/2023 Sheepdog CrossFit None 3 Rounds of:
60 Air Squats
30 GHD Sit-ups / V-ups
1500m Row		 30m 39s
Performed as RX
Joshua Crews 08/21/2023 Sheepdog CrossFit Nate Complete as many rounds in twenty minutes as you can of:
4 Pull ups
8 Push-ups
8 2-Pood Kettlebell swings		 18 rounds 0 reps
Performed as RX
Joshua Crews 08/18/2023 Sheepdog CrossFit None 3 rounds of:
Row, 1000 m
80 Single Unders
40 Hollow Rocks
20 Pull-ups		 26m 09s
Performed as RX
Joshua Crews 08/17/2023 Sheepdog CrossFit None 5 rounds:
Minute 1- 10 assault bike calories
Minute 2- Max DB front squats, 50# DBs
Minute 3- Rest		 97 reps
Performed as RX
Joshua Crews 08/17/2023 Sheepdog CrossFit None 5 rounds:
Minute 1- 10 assault bike calories
Minute 2- Max DB front squats, 50# DBs
Minute 3- Rest		 97 reps
Performed as RX
Joshua Crews 08/17/2023 Sheepdog CrossFit None 5 rounds:
Minute 1- 10 assault bike calories
Minute 2- Max DB front squats, 50# DBs
Minute 3- Rest		 97 reps
Performed as RX
Joshua Crews 08/16/2023 Sheepdog CrossFit Bench and back extension 8 rounds FT
225 bench
24 inch box jumps
12 back extension
200 meter run		 22m 58s
Performed as RX
Joshua Crews 08/08/2023 Sheepdog CrossFit None 5 Rounds for time of:
15 pull ups
15 Calorie A-Bike

(5 minutes rest)

5 Rounds for time of:
6 Snatches @115#
18 V-Ups
18 Calorie A-bike

Log total time!		 33m 58s
Performed as RX
Joshua Crews 08/04/2023 Sheepdog CrossFit None Death by Assault Bike Calories 17 rounds 9 reps
Performed as RX
Joshua Crews 08/03/2023 Sheepdog CrossFit Steve Hill AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 Back Extensions
* Switch after both partners finish

In the remaining time, AMRAP of:
Partner A: Bench Presses (135/95)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed		 205 reps
Performed as RX
Joshua Crews 08/02/2023 Sheepdog CrossFit Swole & Sweat II 100 Bench Press @ 115#
*Every time you rest, run 200M

100 Wall Balls @ 20#
*Every time you rest, run 200M		 19m 06s
Performed as RX
Joshua Crews 07/31/2023 Sheepdog CrossFit None 10-9-8-7-6-5 reps, for time:
Pull-ups, strict
Knees-to-elbows, strict
*20 calories, assault bike after each round		 16m 13s
Workout Scaled
Joshua Crews 07/31/2023 Sheepdog CrossFit None 10 x 250m row

Rest as needed 		7m 16s
Performed as RX
Joshua Crews 07/27/2023 Sheepdog CrossFit None For Time (with a Partner):
2,000 meter Row
4 rounds of "Cindy"
50 Toes-to-Bar
4 rounds of "Cindy"
50 Power Cleans (135/95 lb)
4 rounds of "Cindy"
50 Wall Balls (20/14 lb)(10/9 ft)
4 rounds of "Cindy"
2,000 meter Row

One round of "Cindy" is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.

Partners switch as needed, except during the rounds of "Cindy," where partners switch after each full round.		 33m 57s
Performed as RX
Joshua Crews 07/26/2023 Sheepdog CrossFit 6X6 6 Rounds For Time:
6 Front Squats 115#
6 Pull-Ups
6 Bench Presses 175#
6 Deadlifts 175#
6 Barbell Rows 115#
6 Shoulder-to-Overheads 65#		 13m 42s
Performed as RX
Joshua Crews 07/25/2023 Sheepdog CrossFit None 3 Rounds for time of:
400m Run
10 Clean & Jerks, 155/105
400m Run
20 Pull-ups		 24m 39s
Performed as RX
Joshua Crews 07/21/2023 Sheepdog CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 27m 41s
Performed as RX
Joshua Crews 07/20/2023 Sheepdog CrossFit None With a partner, one working at a time:

Row, 1000 m (250 segments)
-- then --
2 rounds of:
20 Burpees
40 Wall Balls, 20 lbs, 10 ft
60 Kettlebell Swings, 53 lbs
80 Box Jumps, 24 in
100 Sit-ups
Run, 400 m (200 each)
-- then --
Row, 1000 m (250 segments)		 31m 04s
Performed as RX
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