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Athlete Date Sort Location Workout Name Description Results
Tyler Cook 01/02/2014 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 30m 39s
Performed as RX
Tyler Cook 12/31/2013 Sheepdog CrossFit Outlaw 131231 Strength

Back Squat: 1X8@70%, 2X8@75%, 1X5@80% quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds for total reps of:

30 Seconds ME Double-unders
30 Seconds ME Power snatch 115/75#

Rest 1 minute between rounds.

 377 reps
Performed as RX
Tyler Cook 12/30/2013 Sheepdog CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
 25m 16s
Performed as RX
Tyler Cook 12/30/2013 Sheepdog jackCrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 10 rounds 0 reps
Workout Scaled
Tyler Cook 12/24/2013 Sheepdog CrossFit CrossFit.com 131222 For time:
100 Double-unders
Then, Five rounds of:
75 pound Dumbbell deadlift, 10 reps
75 pound Dumbbell front squat, 10 reps
10 Handstand push-ups
Then, 100 Double-unders

 25m 031s
Performed as RX
Tyler Cook 12/24/2013 Sheepdog CrossFit Chelsea Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats		 21 rounds 26 reps
Performed as RX
Tyler Cook 12/18/2013 Sheepdog CrossFit Outlaw 131210 Strength

5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle)

*If you cant complete the work, drop the weight and get the work done.

Conditioning

12 minute AMRAP of:

50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

 3 rounds 33 reps
Performed as RX
Tyler Cook 12/18/2013 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 41s
Performed as RX
Tyler Cook 12/18/2013 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 01s
Performed as RX
Salvador Calogero 07/29/2013 Los Angeles Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 3 rounds 0 reps
Performed as RX
Salvador Calogero 07/28/2013 Los Angles Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 15m 00s
Performed as RX
Turner Cress 07/17/2013 Vintage CrossFit None 12-10-8-6-4-2 reps of:
Front Squat (M 185/F 115)
10m Shuttle Runs
Handstand Pushups		 22m 00s
Workout Scaled
Turner Cress 07/10/2013 Vintage CrossFit None For time:
50 steps walking lunge
30 pullups
50 situps
30 overhead squats (M 95/F 65)
50 hand release pushups
30 knees to elbow
50 wall balls (M 20/F 14)		 26m 00s
Workout Scaled
Turner Cress 07/08/2013 Vintage CrossFit None 25-20-15 reps of:
Power Clean (M 95/F 65)
Push Press
Back Squat		 18m 00s
Workout Scaled
Collier Christian 06/12/2013 Vintage CrossFit CrossFit Iron City Chipper 1000m Row
50 Box Jumps (M 20/F 16")
40 Situps
30 Kettlebell Swings (M 53/F 36)
20 Clean and Jerks (M 95/F 65)
10 Overhead Squats (M 95/F 65)		 15m 31s
Performed as RX
Collier Christian 06/10/2013 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 04s
Workout Scaled
Collier Christian 06/10/2013 Vintage CrossFit Snatch 1RM Snatch 1RM 75 lbs
Performed as RX
Collier Christian 05/08/2013 Vintage CrossFit Air Force 20 Thrusters (M 95/F 65)
20 Sumo deadlift high pulls
20 Push Jerks
20 OHS
20 Front Squats

Begin with and perform 4 burpees at the top of every minute.		 17m 00s
Performed as RX
Collier Christian 05/01/2013 Vintage CrossFit Partner WOD With a partner, complete 10 rounds for time of:
10 Hang Power Cleans (M 95/F 65)
10 Bar facing burpees
One partner completes as many reps as possible while partner runs 200m or rows 250m 		17m 40s
Performed as RX
Collier Christian 04/30/2013 Vintage CrossFit Shoulder Press 3RM Shoulder Press 3RM 70 lbs
Performed as RX
Collier Christian 04/30/2013 Vintage CrossFit None As many rounds as possible in 12 minutes of:
15 pullups
15 ring pushups
15 box jumps (M 24"/F 20")		 2 rounds 27 reps
Workout Scaled
Collier Christian 04/22/2013 Vintage CrossFit None 5 rounds for time of:
5 Power Snatch (M 115/F 85)
20m burpee broad jumps		 16m 08s
Workout Scaled
Collier Christian 04/17/2013 Vintage CrossFit None 9 minute AMRAP:
20 Wall Balls (M 20/F 14)
20 Deadlifts (M 95/F 65)
20 Medicine ball situps (M 20/F 14)
20 OHS (M 95/F 65)
20 Calorie Row		 140 reps
Performed as RX
Collier Christian 04/17/2013 Vintage CrossFit None 3 minute AMRAP:
20 Wall Balls (M 20/F 14)
20 Deadlifts (M 95/F 65)
20 Medicine ball situps (M 20/F 14)
20 OHS (M 95/F 65)
20 Calorie Row		 69 reps
Performed as RX
Collier Christian 04/17/2013 Vintage CrossFit None 6 minute AMRAP:
20 Wall Balls (M 20/F 14)
20 Deadlifts (M 95/F 65)
20 Medicine ball situps (M 20/F 14)
20 OHS (M 95/F 65)
20 Calorie Row		 93 reps
Performed as RX
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