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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 10/12/2022 Sheepdog CrossFit None 5 Rounds for time of:
Partner "A"
12 Power Cleans, 135/95
24 Push-ups
36 Air Squats
Partner "B"
12 Power Cleans, 135/95
24 Push-ups
36 Air Squats		 19m 35s
Performed as RX
Joshua Crews 10/12/2022 Sheepdog CrossFit Blackbird Alternating Rounds with a Partner

30 Rounds for Time (15 each):
5 Toes-to-Bar
3 Bench Press @ 135#*
250M Air Bike

* Add 20#'s every 5th round		 24m 50s
Performed as RX
Joshua Crews 10/10/2022 Sheepdog CrossFit None Partner workout
15:00 AMRAP
1-2-3-4-5...
Box Jump Overs @ 24
Power Clean @ 75#
Shoulder to Overhead
Alternate complete rounds with partner		 17 rounds 07 reps
Performed as RX
Joshua Crews 09/28/2022 Sheepdog CrossFit None EMOM 20 minutes of:
Min 1: Wallball Shots, 20/14
Min 2: Rope Climbs, 15 ft.
Min 3: Row, Calories
Min 4: Rest
Min 5: Rest		 235 reps
Workout Scaled
Joshua Crews 09/26/2022 Sheepdog CrossFit None 21-15-9 reps of:
Deadlift, 225 lbs
Box Jump, 24 in
Toes-to-bar		 10m 49s
Performed as RX
Joshua Crews 09/19/2022 Sheepdog CrossFit None 3 rounds of:
15 Thrusters, 95 lbs
12 Assault Bike Calories		 5m 16s
Performed as RX
Joshua Crews 09/16/2022 Sheepdog CrossFit None Partner workout
15:00 AMRAP
1-2-3-4-5...
Box Jump Overs @ 24
Power Clean @ 75#
Shoulder to Overhead
Alternate complete rounds with partner		 23 rounds 0 reps
Performed as RX
Joshua Crews 09/15/2022 Sheepdog CrossFit The Commander In memory of David Clark

NOT for time (he never ran a clock):

Run 800
54 burpees
Run 800
54 pull ups
Run 400
54 push ups
Run 800
54 lunges
Run 800

If you have cargo shorts, wear them.

The total distance is 11,925 feet (exactly 2.25 miles) which is the number of days he worked at ASO. He was 54 years old (reps). 		0m 01s
Performed as RX
Joshua Crews 09/14/2022 Sheepdog CrossFit None 3 Rounds for time, or not
21 Deadlifts, 155/105
15 Bar-facing burpees
12 Chest-to-bar Pull-ups
9 Front Rack Lunges, 155/105		 16m 36s
Performed as RX
Joshua Crews 09/09/2022 Sheepdog CrossFit None 5 person team, all working at the same time in stations. Rotate when all are finished.

3 rounds for time:
1- Run 400m
2- 30 hollow rocks
3- assault bike 1200m
4- 40 wall ball shots
5- row 500m		 35m 51s
Performed as RX
Joshua Crews 09/07/2022 Sheepdog CrossFit Covid part 2 081621 For Time
800m Run
10 HR Burpees
20 Power Cleans 75#
30 BoxJumps 24
40 Situps
50 Deadlifts 75#
60 Jump Ropes
70 Walking Lunges Total
800m Run		 19m 08s
Performed as RX
Joshua Crews 09/06/2022 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 27s
Performed as RX
Joshua Crews 09/01/2022 Sheepdog CrossFit Linchpin: Monster Mash 08-29-2022 Linchpin: Monster Mash 08-29-2022 50-35-20 reps of:

50-35-20 reps of:
Wallball Shots, 20/14
Russian Kettlebell Swings, 70/53

3 Rounds for time of:
50 Double-unders
15 Power Cleans, 115/75
50 Double-unders
15 Push Press, 115/75

For time:
800m run
*Rest 5 minutes
between workouts.		 33m 12s
Performed as RX
Joshua Crews 08/31/2022 Sheepdog CrossFit None For total distance:
5 minutes assault bike
5 minutes row
5 minutes run

Rest 5 minutes between exercises. 		5,646 m
Performed as RX
Joshua Crews 08/30/2022 Sheepdog CrossFit State Street Partner wod

6:00 AMRAP
120 deadlifts 95/65 75/55
max cals bike

Rest 2:00

6:00 AMRAP
90 hang power cleans 95/65 75/55
max cals bike

Rest 2:00


6:00 AMRAP
60 shoulder to overhead 95/65 75/55
max cals bike

*score is calories on the bike		 196 reps
Performed as RX
Joshua Crews 08/24/2022 Farm Fitness Roney Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps		 30m 44s
Performed as RX
Joshua Crews 08/23/2022 Farm Fitness Triplets Complete as many rounds as possible in 25 mins of:

50 Bench Press, 115/75 lbs
50/35 Bike Calories
50 Deadlifts, 135/95lbs
50/35 Bike Calories

50 Bench Press, 135/95 lbs
50/35 Bike Calories
50 Deadlifts, 155/115 lbs
50/35 Bike Calories

50 Bench Press, 155/115 lbs
50/35 Bike Calories
50 Deadlifts, 175/135 lbs
50/35 Bike Calories

DESCRIPTION & STIMULUS
One athlete works at a time, with teammates splitting up reps however they see fit.

Athletes should be able to complete at least the following reps at each weight during the workout:
1st Weight: 12+ Reps
2nd Weight: 9+ Reps
3rd Weight: 6+ Reps

STRATEGY
Goal is to move quickly and switch out partners before your movement starts to slow down. If you come to a crawl on the bike or have to grind out slow barbell reps, it makes it much harder the next time around. Switching while youre still moving fast makes it easier to come back strong for the next set. While strategy will likely change and is team specific, consider switching around the following rep ranges at each of the three different weights:
1st Barbells: Switch Every 8-12 Reps
2nd Barbells: Switch Every 6-8 Reps
3rd Barbells: Switch Every 3-5 Reps
On the bike, consider switching out within the 7-10 calorie range		 1 rounds 0 reps
Performed as RX
Joshua Crews 08/17/2022 Farm Fitness Team Tuesday 8.20.19 A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24/20)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Pull-Ups
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners rest periods and racking up as many rounds as possible.		 37 rounds 22 reps
Performed as RX
Joshua Crews 08/16/2022 Farm Fitness Andrew Brunn 5 Rounds for Time
3 Overhead Squats (135/95 lb)
6 Push Press (135/95 lb)
9 Bench Presses (135/95 lb)
12 Rings Dips		 19m 08s
Workout Scaled
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