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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 11/08/2024 Sheepdog CrossFit None For Time, Complete:

600 M Row
50 24 Box Step Up
40 Deadlifts @75#
30 Hang Power Cleans @75#
20 Push Press @75#
10 Burpees
20 Push Press @75#
30 Hang Power Cleans @75#
40 Deadlifts @75#
50 24 Box Steps Up
600 M Row		 22m 14s
Performed as RX
Joshua Crews 11/07/2024 Sheepdog CrossFit None In a Team of 2, complete (AMRAP) as many rounds as possible in 20 Minutes:

Partner 1: 5 Pull Ups
Partner 2: 10 Cal Assault Bike
Partner 1: 15 Bench Press @ 155#
Partner 2: 20 Cal Row
Partner 1: 25 Air Squats

Continue completing as many rounds as possible while alternating movements in a you go, I go fashion.

7 rounds 21 reps
Performed as RX
Joshua Crews 10/10/2024 Sheepdog CrossFit Chest & Abbs 100 Bench Press @ 135#
*Every time you rest, 600M Air-bike

100 Sit-up (No more than 20 per set)
*Every time you rest, 600M Air-bike		 21m 51s
Performed as RX
Joshua Crews 10/03/2024 Sheepdog CrossFit None Team of 3, complete 10 rounds of:

Station A:
6 Toes to bar
10 Bench Press at 135#
8 Calorie A-bike

Station B:
Plank

Station C:
Rest

Rotate when the team member at station A is complete. Count a full round, when each team member has completed all three stations.
 33m 02s
Performed as RX
Joshua Crews 10/02/2024 Sheepdog CrossFit None 3 Rounds For Time:
500 Meter Row
15 Push-press @ 135
12 Pull-ups
12 Dips		 16m 50s
Performed as RX
Joshua Crews 09/30/2024 Sheepdog CrossFit None For Time:
6 x 400m run
Rest 3 minutes between		 10m 14s
Performed as RX
Joshua Crews 09/25/2024 Sheepdog CrossFit None Assault Bike 45 minutes for calories. 533 reps
Performed as RX
Joshua Crews 09/24/2024 Sheepdog CrossFit None 3 Rounds For Time:

15 Pull Ups
30 Front Rack Lunges at 95#
30 Calorie Assault Bike		 17m 30s
Performed as RX
Joshua Crews 09/17/2024 Sheepdog CrossFit None 30 Hang Power Cleans @ 115#
3 Minutes rest
30 Strict Dips
3 Minutes rest
60 Push-ups		 13m 49s
Performed as RX
Joshua Crews 09/09/2024 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 31s
Performed as RX
Joshua Crews 09/07/2024 Sheepdog CrossFit Carol Swanson For Time (In a team of 3)

100 Wall Balls Shots (20/14 lb)
100 Pull-Ups
100 Sit-Ups
200 Air Squats
100 Push-Ups
100 Calorie Air Bike
100 Kettlebell Swings (53/35 lb)		 18m 52s
Performed as RX
Joshua Crews 09/04/2024 Sheepdog CrossFit None 3 Intervals, each for time of:
50 Wallball Shots
500/350m Row

*Rest 5 min between intervals.		 14m 08s
Performed as RX
Joshua Crews 09/03/2024 Sheepdog CrossFit None 9 rounds of:
3 Power Snatches, 135 lbs
6 Pull-ups		 9m 53s
Performed as RX
Joshua Crews 08/28/2024 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		 11m 08s
Performed as RX
Joshua Crews 08/26/2024 Sheepdog CrossFit None 10 one minute rounds of Air-bike for calories.

Rest one minute between rounds.

 195 reps
Performed as RX
Joshua Crews 08/22/2024 Sheepdog CrossFit None 20 Min AMRAP of:
8 Bench Press 225#
10 GHD Sit-ups
12 KB Swings 53#
200m Run

 5 rounds 6 reps
Performed as RX
Joshua Crews 08/19/2024 Sheepdog CrossFit None With a partner For time:
1 mile run together

1:00 Rest, then...

For time:
1 Mile Kettlebell Farmer's Carry, switching as needed

53# KBs		 28m 00s
Performed as RX
Joshua Crews 08/17/2024 Sheepdog CrossFit None 20 Min AMRAP:

600 Meter Air-bike
10 Reverse Lunges R-Leg
600 Meter Air-bike
10 Reverse Lunges L-Leg		 6 rounds 150 reps
Performed as RX
Joshua Crews 08/15/2024 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		 19m 50s
Performed as RX
Joshua Crews 08/13/2024 Sheepdog CrossFit None For time:
50 Box Jumps, 24"/20"
18/12 Calories, Air Bike

2 Intervals, each for time:
75 Air Squats
15/10 Calories, Air Bike

3 Intervals, each for time:
15 Pull-ups
12/8 Calories, Air Bike

1:1 Work-to-Rest Ratio		 28m 20s
Performed as RX
Joshua Crews 08/06/2024 Sheepdog CrossFit Teeter-Totter with a partner
10 rounds for time- each completing an entire round before switching
15 calorie assault bike
8 burpees over the bar
8 power snatches 75/45		 20m 11s
Performed as RX
Joshua Crews 08/02/2024 Sheepdog CrossFit None For time, two rounds of:

Run 800 M
20 Pull-ups
Air-bike 2400 M
20 Toes To Bar

 24m 54s
Performed as RX
Joshua Crews 08/01/2024 Sheepdog CrossFit None 5 man team, one per station.

250m row
Bench press, 165#
20 kettlebell swings, 53#
15 back extensions
30s plank hold

Score is bench press reps 		272 reps
Performed as RX
Joshua Crews 07/24/2024 Sheepdog CrossFit None With a partner complete:
60 Russian KBs at 53#
50 Russian KBs at 53#
40 Russian KBs at 53#
30 Russian KBs at 53#
20 Russian KBs at 53#

Partition KB swings as you wish.
Run 400 meters together as a team after each set of KB swings.

Your team cannot take off on the run until all KB swings are completed.		 15m 52s
Performed as RX
Joshua Crews 07/23/2024 Sheepdog CrossFit Biker Gang Team of 2
10 rounds for time
5 synchronized burpees
15 cals bike
10 pull ups
5 synchronized hanging snatches 75/45
*you can divide cals and reps of pull ups*		 20m 08s
Performed as RX
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