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Athlete Date Sort Location Workout Name Description Results
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
Joshua Crews 08/15/2022 Sheepdog CrossFit Deck of Death Teams of three moving through a deck of cards for 20 minutes. Re-shuffle after running through the deck.

Number cards are the number showing. Face cards = 10. Aces = 11. Joker = 400m team run. "Ace Standard Poker" = 21 burpees.

Spades - pull-ups
Hearts - 95# thrusters
Clubs - 24" box jumps
Diamonds - Wall ball		 59 rounds 0 reps
Performed as RX
Joshua Crews 08/04/2022 Farm Fitness Swole & Sweat II 100 Bench Press @ 115#
*Every time you rest, run 200M

100 Wall Balls @ 20#
*Every time you rest, run 200M		 21m 06s
Performed as RX
Joshua Crews 08/03/2022 Farm Fitness The Royal Tenenbaums Teams of 3:
100 Deadlifts (135, 95#)
80 Hang Power Cleans (135, 95#)
60 Front Squats (115, 75#)
40 Jerks (115, 75#)
20 Thrusters (95, 65#)

One athlete works at a time.

Every minute on the minute, stop where you are and all three athletes complete 5 burpees.		 22m 39s
Performed as RX
Joshua Crews 08/02/2022 Farm Fitness Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 01s
Performed as RX
Joshua Crews 07/15/2022 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 3m 36s
Performed as RX
Joshua Crews 07/14/2022 Farm Fitness None In teams of 3 - 30 min Max Reps:

- Calorie Row
- ABMAT sit-ups
- Bench Press 135/95

You must rotate movements every 2 minutes.
There will be one total max rep total score at the end.		 1361 reps
Performed as RX
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