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Athlete Date Sort Location Workout Name Description Results
Collier Christian 03/25/2014 Vintage 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		 14m 37s
Workout Scaled
Collier Christian 03/24/2014 Vintage CrossFit None 5 sets of 3 reps of clean grip pause deadlifts
Pause 2 seconds at 2" off the ground, pause at the knee, pause at the thigh, then perform one high pull, then drop bar and regrip for 2 more reps. Focus on keeping shoulders over the bar and keeping the bar close to shins/knees/thighs at pause positions. 		65 lbs
Performed as RX
Collier Christian 03/24/2014 Vintage CrossFit None Minute 1: 1 6" burpee + 1 thruster (95/65)
Minute 2: 2 6" burpees + 2 thrusters
continue until unable to finish all burpees + thrusters in the minute		 5 rounds 8 reps
Performed as RX
Esther Chinwuko 03/20/2014 sikeston high school girls gym crossfit#11 3/20/14 10 squats, 10 knees to elbows, 10 pushups 5 rounds 0 reps
Performed as RX
Esther Chinwuko 03/18/2014 sikeston high school girls gym cross fit # 11 3/18/14 7 weight swings, 7 squats, 7 crunches 6m 00s
Performed as RX
Esther Chinwuko 03/13/2014 sikeston high school girls gym crossfit#10 5 buries, 10 jump ropes, 15 box jumps 10m 00s
Performed as RX
Esther Chinwuko 02/27/2014 sikeston high school girls gym cross fit #9 02/27/14 30 weight swings, 30 squats, 30 crunches 2 rounds 0 reps
Performed as RX
Esther Chinwuko 02/25/2014 Sikeston girl gym Crossfit #8 8 burpees, 10 knees to elbows, 12 squats 5m 00s
Performed as RX
Esther Chinwuko 02/20/2014 None Crossfit # 5 20 jump ropes, 10 weight swings, 10knees to elbows, 10 squats, 10 box jumps, 10 lunges, 20 jump ropes 2 rounds 0 reps
Performed as RX
Esther Chinwuko 02/18/2014 None Crossfit #4 7 burpees, 11 box jumps, 15 jump ropes 5m 00s
Performed as RX
Esther Chinwuko 02/13/2014 None Crossfit #3 10 toes to hands
20 push-ups
30 squats
10 side to side hops-each leg
1 rounds 0 reps
Performed as RX
Tyler Cook 02/10/2014 Sheepdog CrossFit Outlaw 140210 BBG

12 minutes to work up to a 2RM Hang Snatch (just above the knee)

Conditioning

5 rounds for time of:

25 Double Unders
35 KB Swings 24/16kg

Rest 1:1		 11m 24s
Workout Scaled
Tyler Cook 02/09/2014 Sheepdog CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 76 reps
Performed as RX
Tyler Cook 02/05/2014 Sheepdog CrossFit Outlaw 140205 BBG

12 min to work to a max 3-Position Clean (1. Hi-Hang shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang - just above knee. Low-Hang - 2" from the floor. ) + 1 Jerk.

Conditioning

For time:

100 Double-unders
21 KB Swings 24/16kg
21 HSPU
100 Double-unders
15 KB Swings 24/16kg
15 HSPU
100 Double-unders
9 KB Swings 24/16kg
9 HSPU		 08m 21s
Workout Scaled
Esther Chinwuko 01/30/2014 Sikeston High school Cross fit #2 6mins Amrap 6m 00s
Performed as RX
Esther Chinwuko 01/28/2014 None Crossfit #1 4 rounds with partner: 8 knees to elbows, 10 side to side hops, 12 weight swings 4 rounds 0 reps
Performed as RX
Tyler Cook 01/27/2014 Sheepdog CrossFit CrossFit.com 140127 In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups

Post number for each exercise and total reps for 15 minutes to comments.

 370 reps
Performed as RX
Tyler Cook 01/20/2014 Sheepdog CrossFit Outlaw 140120 BBG

7X1 Mid-Hang Snatches @ 80% rest 60-90 sec. (Do not go above 80%)

Conditioning

8 minute AMRAP of:

50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB

*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.		 03 rounds 0 reps
Performed as RX
Tyler Cook 01/15/2014 Sheepdog CrossFit None 12 min AMRAP

5 pullups
5 HR push ups
5 situps
5 air squats		 19 rounds 0 reps
Performed as RX
Tyler Cook 01/08/2014 Sheepdog CrossFit CrossFit.com 140108 Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps		 07 rounds 0 reps
Performed as RX
Tyler Cook 01/08/2014 Sheepdog CrossFit CrossFit.com 140108 Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps		 07 rounds 0 reps
Performed as RX
Tyler Cook 01/06/2014 Sheepdog CrossFit None Modified fran
21 15 9
Thrusters
Pull-ups
Rest two min between each exercise		 2m 25s
Performed as RX
Tyler Cook 01/06/2014 Sheepdog CrossFit Outlaw 140106 BBG

15 minutes to establish a 2RM Mid-Hang Snatch

Conditioning

10 minutes to complete-

4 rounds of:

10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar this equals one rep.)

*Score is total reps of Burpees.

 1 reps
Performed as RX
Tyler Cook 01/03/2014 Sheepdog CrossFit None 15 12 9 6 3

C2B Pull ups
Clean Jerk #135
HR Push Up		 13m 48s
Performed as RX
Tyler Cook 01/02/2014 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 29s
Performed as RX
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