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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 03/31/2023 Sheepdog CrossFit None 4 Rounds for time:
30 calories row
25 Hollow Rocks
20 KB swings 53#
10 Push Press 60% of 1RM		 16m 52s
Performed as RX
Joshua Crews 03/23/2023 Sheepdog CrossFit None 3 Rounds for time, or not:
100 Air Squats
50 Seconds, L-sit
10 Bar Muscle-ups		 22m 29s
Performed as RX
Joshua Crews 03/22/2023 Sheepdog CrossFit None 4 Rounds for time:
10 Deadlifts @ 185
400 Meter run

Rest exactly 5 minutes

4 Rounds for time:
5 Power Cleans @ 135
5 Push Press @ 135
200 Meter run		 23m 48s
Performed as RX
Joshua Crews 03/20/2023 Sheepdog CrossFit None Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:2 work-to-rest interval		 7m 44s
Performed as RX
Joshua Crews 03/10/2023 Sheepdog CrossFit Partner Up 2 Partner Team:

18 Minute AMRAP:

12 Sit-Ups
12 Push-Ups
12 Jumping Squats
6 Burpees
Run 200M

Only 1 person working at a time. Alternate after each exercise is completed.		 9 rounds 09 reps
Performed as RX
Joshua Crews 03/09/2023 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		 154 reps
Performed as RX
Joshua Crews 03/07/2023 Sheepdog CrossFit None 20:00 AMRAP:
Assault Bike, 2400 m
Dumbbell Farmer Carry, 50 lbs, 100 m
50 Sit-ups		 2 rounds 2508 reps
Performed as RX
Joshua Crews 02/28/2023 Sheepdog CrossFit None Complete for time:
5 Burpees
10 A-squats
15 Sit-ups
20 Jumping Jacks
400 Meter Run		 14m 33s
Performed as RX
Joshua Crews 02/27/2023 Sheepdog CrossFit None 20 Minute AMRAP
5 Pull ups
10 Deadlifts @ 155#
15 V-ups
20 Cal A-Bike		 5 rounds 30 reps
Performed as RX
Joshua Crews 02/15/2023 Sheepdog CrossFit None 21-15-9 reps of:
Deadlift, 185 lbs
Box Jump, 24 in
Toes-to-bar		 11m 38s
Performed as RX
Joshua Crews 02/14/2023 Sheepdog CrossFit None 30 AMRAP:
1800 M Air-Bike
or
750 M Row
8 Push-press @ 155#
15 Pull Ups		 5 rounds 640 reps
Performed as RX
Joshua Crews 02/09/2023 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 24m 24s
Performed as RX
Joshua Crews 02/08/2023 Sheepdog CrossFit None For Time:

1000M Row
20 Back Squats @ 135#
1000M Row

Rest 5 Minutes

5 Rounds of:
15 Snatches @ 75#
1 Round of Cindy: 5 pull-ups, 10 Pushups, 15 A-squats

Rest 5 Minutes

3 Rounds of:
75 Double Unders or 150 Singles
25 Sit-ups
15 Push Press @ 95#		 39m 44s
Performed as RX
Joshua Crews 02/07/2023 Sheepdog CrossFit None In 10 mins:
Run, 1 mi
max rep Clean & Jerks, 135 lbs | 18
Rest 3 mins
-- then --
In 7 mins:
Run, 800 m
max rep Power Snatches, 115 lbs | 21
Rest 3 mins
-- then --
In 4 mins:
Run, 400 m
max rep Thrusters, 95 lbs | 26		 50 reps
Performed as RX
Joshua Crews 02/03/2023 Sheepdog CrossFit None For Time;
8 rounds of:
9 Thrusters, 95 lbs
35 Double Unders or 105 singles
1 Minute rest		 16m 03s
Performed as RX
Joshua Crews 02/01/2023 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.		 13m 04s
Performed as RX
Joshua Crews 01/26/2023 Sheepdog CrossFit 1776 For Time (in a Team of Four)
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.		 24m 44s
Performed as RX
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