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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 01/10/2023 Sheepdog CrossFit Holiday Recovery Team of 2

Assault Bike for max distance

one person bikes, one works on the AMRAP

18:00 AMRAP
8 hanging cleans 65/45
10 burpee over barbell
12 push press 65/45

Your team has two scores. One max distance in meters and then rounds + reps (post to comments)		 10,421 m
Performed as RX
Joshua Crews 01/05/2023 Sheepdog CrossFit None Every 3 minutes for 30 minutes:
Assault bike 0.4 miles		 9m 28s
Performed as RX
Joshua Crews 12/27/2022 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 2m 59s
Performed as RX
Joshua Crews 12/27/2022 Sheepdog CrossFit None Team of three
5 Rounds for time of:
Station 1: Air Bike 10 calories
Station 2: 10 Burpees
Station 3: Rest

Rest 8 minutes

5 Rounds for time of:
Station 1: Air Bike 5 calories
Station 2: 5 Burpees
Station 3: Rest

Each partner starts at a different station and rotates through all stations until all team members have completed the subscribed rounds. Team members rotate when the last member has completed their work. 		22m 05s
Performed as RX
Joshua Crews 12/19/2022 Sheepdog CrossFit None For time:
50 Strict Pull-ups

immediately into...

21-15-9 reps for time:
Power Cleans 135#
Row for calories 		17m 37s
Workout Scaled
Joshua Crews 12/08/2022 Sheepdog CrossFit None Every 3 minutes for 10 rounds, each round for time, of:
Row, 250 m
Or
Assault Bike, 600 m		 7m 58s
Performed as RX
Joshua Crews 12/06/2022 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run		 20m 08s
Performed as RX
Joshua Crews 11/30/2022 Sheepdog CrossFit Cyclone Team of 3

100 Overhead Squats @ 65#
90 Wall-Balls @ 20#
80 Double Unders
70 Kettlebell Swings @ 53#
60 Toes to Bar
50 Sit-Ups
40 Calorie Row
30 Bench Press @ 135#
20 Calorie Assault Bike
10 Burpees

After 100 OHS, team must hold bar above head and in lock out position for remainder of WOD, one partner works, one partner rests.		 16m 49s
Performed as RX
Joshua Crews 11/29/2022 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 8m 35s
Workout Scaled
Joshua Crews 11/28/2022 Sheepdog CrossFit None 10 rounds of:
3 Bar Muscle-ups
10 Hollow Rocks
10 Back Squats, 75 lbs		 15m 54s
Workout Scaled
Joshua Crews 11/22/2022 Sheepdog CrossFit None 8 rounds of:
20 Sit-ups
8 Chest-to-bar Pull-ups
Assault Bike, 600 m		 22m 52s
Performed as RX
Joshua Crews 11/22/2022 Sheepdog CrossFit Blackbird 30 Rounds for Time (15 each):

Alternating Rounds with a Partner
3 Toes-to-Bar
5 Bench Press @ 135#
7 Calorie Assault Bike		 21m 54s
Performed as RX
Joshua Crews 11/18/2022 Sheepdog CrossFit Partner Power For Time with a partner
Alternate rounds with your partner

10 Rounds of:
8 Power Cleans 95/65 75/55 65/45
8 Front Squats
8 Bar over Burpees
Then
250 Meter Row with your partner

8 Rounds of
6 Power Cleans 95/65 75/55 65/45
6 Front Squats
6 Bar over Burpees
Then
250 Meter Row with your partner

6 Rounds of
4 Power Cleans 95/65 75/55 65/45
4 Front Squats
4 Bar over Burpees
Then
250 Meter Row with your partner

4 Rounds of:
2 Power Cleans 95/65 75/55 65/45
2 Front Squats
2 Bar over Burpees
Then
250 Meter Row with your partner		 31m 45s
Performed as RX
Joshua Crews 11/07/2022 Sheepdog CrossFit None With a Partner:
20 Minute AMRAP of:
Partner A) Row for calories
Partner B) A-Bike for calories
Starting with 0:00, both partners complete 5 burpees every 2 minutes.
Rotate positions every 2 minutes.		 425 reps
Performed as RX
Joshua Crews 11/02/2022 Sheepdog CrossFit McGhee Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box		 16 rounds 0 reps
Performed as RX
Joshua Crews 11/01/2022 Sheepdog CrossFit None 4 rounds for time of:

21 bench presses 135#
15 pull-ups
1200-m Assault Bike		 17m 08s
Performed as RX
Joshua Crews 10/31/2022 Sheepdog CrossFit None 3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#

Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m		 19m 43s
Performed as RX
Joshua Crews 10/28/2022 Sheepdog CrossFit Time to Cap Me! Team of 3,

25:00 time cap
150 box jumps 24/20"
150 front squats 75/55 45/35
150 alternating DB snatch 50/35 35/20
on the minute, starting at 0:00, 4 burpees each person at the same time

only works at a time		 20m 39s
Performed as RX
Joshua Crews 10/27/2022 Sheepdog CrossFit None 15 Minute AMRAP (with a Team of 3)

15 Sit-Ups
12 Calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Synchronized Burpees

Alternate teammates upon completion of each movement. Example, Partner A completes Sit-Ups, then Partner B completes Row, then Partner C completes Power Cleans, then Partner A completes Pull-Ups. Everyone completes all 6 Burpees. Partner B begins Round 2 with Sit-Ups, Partner C completes Row, etc. All three partners must complete the burpees together.		 7 rounds 32 reps
Performed as RX
Joshua Crews 10/27/2022 Sheepdog CrossFit None 21-15-9 reps
55# kettlebell snatch, left
55# kettlebell snatch, right
Row calories 		6m 47s
Performed as RX
Joshua Crews 10/21/2022 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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, except on the rower where each calorie is one point.		 345 reps
Performed as RX
Joshua Crews 10/19/2022 Sheepdog CrossFit None 2-person team...
For time:
168 Wallballs, 20/14
144 Pull-ups
120 Kettlebell Swings, 53/35
96 Handstand Push-ups

*Only one person working at a time		 19m 19s
Performed as RX
Joshua Crews 10/18/2022 Farm Fitness Monster Cookie For Time
25-20-15
cals row
S2OH 75/55
2:00 Rest
20-15-10
cals row
S2OH 95/65
2:00 Rest
15-10-5
cals row
S2OH 115/75		 17m 52s
Performed as RX
Joshua Crews 10/18/2022 Sheepdog CrossFit Kabul, The Thirteen with a partner
13 rounds for time
26 cal row
8 strict pull ups
21 shoulder to overhead 95/65 75/55		 29m 25s
Performed as RX
Joshua Crews 10/17/2022 Sheepdog CrossFit Triplets For time:

25 Bench Press, 115/75 lbs
25 Bike Calories
25 Deadlifts, 135/95lbs
25 Bike Calories

25 Bench Press, 135/95 lbs
25 Bike Calories
25 Deadlifts, 155/115 lbs
25 Bike Calories

25 Bench Press, 155/115 lbs
25 Bike Calories
25 Deadlifts, 175/135 lbs
25 Bike Calories
 22m 19s
Performed as RX
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