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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 07/14/2023 Sheepdog CrossFit None 6 Rounds for time of:
6 Bench Press 225#
6 GHD Sit-ups
12 KB Swings @ 55#
200 M Run

 17m 14s
Performed as RX
Joshua Crews 07/13/2023 Sheepdog CrossFit None AMRAP in 30 minutes

Run 800 meters
Then 2 rounds of:
5 Power cleans at 185 #
10 Russian KB swings at 70 #
30 Jump rope
 4 rounds 400 reps
Performed as RX
Joshua Crews 07/10/2023 Sheepdog CrossFit None 4 Intervals, each for time of:
6 Bar Muscle-ups
12 Box step-ups, L-leg
12 Box step-ups, R-leg
18/12 Calories, Air Bike

1:1 to 1:2 work-to-rest ratio
*You choose box height
*You choose loading		 21m 59s
Workout Scaled
Joshua Crews 07/06/2023 Sheepdog CrossFit None For time:
2 Mile Run

Immediately into...

10 Rounds for time, or not:
30 Single-unders
15 Sit-ups
5 Strict Pull-ups, weighted

*You choose load		 32m 24s
Performed as RX
Joshua Crews 07/05/2023 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 10m 27s
Performed as RX
Joshua Crews 07/05/2023 Sheepdog CrossFit None 3 RDS for time of:
Assault Bike 500 Meters
Row 250 Meters
Run 200 Meters
Rest 1 Minute		 11m 51s
Performed as RX
Joshua Crews 07/03/2023 Sheepdog CrossFit None As a 3 person team, 2 rounds of:
Run, 800 m
Assault Bike, 2400 m
Row, 1000 m

All working at the same time on a different exercise. Rotate when everyone is finished. 		25m 59s
Performed as RX
Joshua Crews 06/30/2023 Sheepdog CrossFit None 20 Min AMRAP of:
6 Bench Press 235#
6 GHD Sit-ups
10 Russian KB Swings 53#
200 M Run

 7 rounds 0 reps
Performed as RX
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
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