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Athlete
Date
Location
Workout Name
Description
Results
Joshua Crews
06/29/2023
None
What's Free?
with a partner- you go, I go style
20 rounds for time
3 C2B pullups
6 thrusters 75/55
9 bar facing burpees
200m row*
*you can start your round when your partner is on the rower
29m 59s
Performed as RX
Joshua Crews
06/23/2023
None
None
For time with partner:
Part A:
200 Calorie Assault bike
Part B:
10 Barbell Hang Clean 75/45
10 STOH
PARTNER A does assault bike, while PARTNER B completes 10 HC & 10 STOH. PARTNERS cannot switch until HC & STOH are complete. Continue this until 200cal assault bike is done!
12m 16s
Performed as RX
Joshua Crews
06/21/2023
Sheepdog CrossFit
None
Complete for time:
12 Benchpress @135
12 Pull-ups
1200m Airbike
12 Benchpress @135
12 Pull-ups
500m Row
12 Benchpress @135
12 Pull-ups
400m Run
12 Benchpress @135
12 Pull-ups
400m Run
12 Benchpress @135
12 Pull-ups
500m Row
17m 39s
Performed as RX
Joshua Crews
06/16/2023
Sheepdog CrossFit
None
4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute KB Swings
1 minute Pull-ups
1 minute Rest
297 reps
Performed as RX
Joshua Crews
06/15/2023
None
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 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (did 150 singles)
31m 06s
Workout Scaled
Joshua Crews
06/09/2023
Sheepdog CrossFit
None
For reps:
2 minutes clean and jerk, 70%
2 minutes rest
2 minutes clean and jerk, 60%
2 minutes rest
2 minutes clean and jerk, 50%
2 minutes rest
2 minutes clean and jerk, 40%
72 reps
Performed as RX
Joshua Crews
06/08/2023
Sheepdog CrossFit
None
2 rounds of:
100 Double Unders
50 Shoulder-to-Overheads, 95 lbs
25 Toes To Bars
13m 42s
Workout Scaled
Joshua Crews
06/06/2023
Sheepdog CrossFit
None
3 rounds as a 5 person team. Each starts at a different station and rotate when all are finished.
20 Burpees
20 Walking Lunges
20 Back Extensions
20 Wall Balls, 10 lbs, 10 ft
Rest
15m 44s
Performed as RX
Joshua Crews
06/06/2023
Sheepdog CrossFit
Invictus 170718
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups
19m 44s
Performed as RX
Joshua Crews
06/02/2023
Sheepdog CrossFit
None
EMOM 30 minutes of:
Min 1: 2 Squat Clean Thrusters
Min 2: 1 Rope Climb, legless
Min 3: Rest
10 rounds 0 reps
Performed as RX
Joshua Crews
06/02/2023
Sheepdog CrossFit
None
5 rounds as a 3 person team of:
1- Row 500 m
2- Run 200 m and 12 Pull-ups
3- Rest
29m 02s
Performed as RX
Joshua Crews
05/22/2023
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
10m 28s
Performed as RX
Joshua Crews
05/19/2023
Sheepdog CrossFit
Dangerous
Partner workout- you go, I go style
Buy In: 50 cals bike
20 rounds
24 DUs or 48 singles
6 burpee box jump overs 24/20"
4 power snatch 115/85 95/65 75/55
Cash Out: 50 cals bike
27m 03s
Performed as RX
Joshua Crews
05/18/2023
Sheepdog CrossFit
None
5 min AMRAP
5 Hanging Power Cleans @ 95#
5 Burpees Over Bar
5 Knees to Elbow
Rest 2 min
5 min AMRAP
10 Calorie Row
10 Thrusters @ 75#
10 Pull-Ups
Rest 2 min
5 min AMRAP
5 Box Jumps @ 24
5 Kettle Bell Swings @ 50#
5 Wall-Balls @ 20#
Rest 2 min
5 min AMRAP
10 Ring Push-Ups
10 Sit-Ups
10 Air Squats
17 rounds 14 reps
Performed as RX
Joshua Crews
05/17/2023
Sheepdog CrossFit
None
For time:
Row 500 meters
Wallballs, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
pull-ups, 30 reps
50 Back extension, 50 reps
Dips, 50 reps
Turkish Get-up, 20 reps, alternating arms 35#KB
20m 36s
Performed as RX
Joshua Crews
05/16/2023
Sheepdog CrossFit
None
Every 4 minutes for 24 minutes (6 sets):
Run 400 meters
Max reps until the 3 minute mark of the following exercises...
Round 1: Pull-ups
Round 2: Goblet squats (32kg KB)
Round 3: Push-ups
Round 4: Kettlebell Swings (32kd)
Round 5: Burpees
Round 6: Sit-ups
118 reps
Performed as RX
Joshua Crews
05/15/2023
None
None
Three rounds of:
Burpees (Reps)
Wallball shots 20 pounds (Reps)
Deadlifts 115 pounds (Reps)
Med-ball sit ups 20 pounds (Reps)
Push-press 115 ponds (Reps)
1 minute rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
286 reps
Performed as RX
Joshua Crews
05/08/2023
None
None
8min AMRAP
200m Run
20 Push-Press @ 75#
3min Rest
8min AMRAP
250m Row
20 Ball Slams @ 20#
3min Rest
8min AMRAP
10 Cal AB
20 Sit-Ups
13 rounds 200 reps
Performed as RX
Joshua Crews
05/01/2023
Sheepdog CrossFit
None
EMOM 24 minutes of:
Min 1: Double KB Reverse Lunge
Min 2: Rest
Min 3: V-ups
Min 4: Rest
Min 5: Strict Pull-ups
Min 6: Rest
Min 7: Box Jumps, 24"/20"
Min 8: Rest
Men: Two 53-lb kettlebells
217 reps
Performed as RX
Joshua Crews
04/26/2023
Sheepdog CrossFit
None
5 Rounds for time of:
5 Pull ups
10 Bench Press @ 135#
15 Air Squats
3 Minutes Rest
5 Rounds for time of:
5 Chest to Bars
10 Cal Air-bike
15 Box-jumps @ 24
Log score with total time including rest.
20m 53s
Performed as RX
Joshua Crews
04/19/2023
Sheepdog CrossFit
1776
For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.
37m 37s
Performed as RX
Joshua Crews
04/13/2023
Sheepdog CrossFit
None
Run, 800 m
24 Bench Press, 155 lbs
24 GHD Sit-ups
Run, 400 m
16 Bench Press, 155 lbs
16 GHD Sit-ups
Run, 200 m
10 Bench Press, 155 lbs
10 GHD Sit-ups
10m 17s
Performed as RX
Joshua Crews
04/12/2023
Sheepdog CrossFit
None
EMOM 20 min of:
Min 1: Power Cleans, 135#
Minute 2: V-Ups
Minute 3: Row, Calories
Minute 4: Rest
*Work for 40 seconds each minute
225 reps
Performed as RX
Joshua Crews
04/12/2023
Sheepdog CrossFit
Karen
For time:
150 Wallball @ 20lb
7m 45s
Performed as RX
Joshua Crews
04/05/2023
Sheepdog CrossFit
What's Free?
10 rounds for time
3 C2B pull-ups
6 thrusters 75/55
9 bar facing burpees
200m row
29m 46s
Performed as RX
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