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Richard Howell 06/12/2015 Sheepdog CrossFit Main site 150612 FRIDAY 150612

For time:
Row 2,000 meters
50 wall-ball shots, 20-lb. ball
Row 1,000 meters
35 wall-ball shots, 20-lb. ball
Row 500 meters
20 wall-ball shots, 20-lb. ball
 24m 01s
Performed as RX
Richard Howell 05/28/2015 Sheepdog CrossFit Fairfax 052815 Skill: HSPU

Part 1 - For time:

800m Run
30 HSPU
8 min Cap

Part 2 - Starts right after the 8min cap for Part 1. For time:

800m Run
50 KB Swings 53#/36#
8 min Cap


 16m 00s
Performed as RX
Richard Howell 05/14/2015 Sheepdog CrossFit Fairfax 051415 Part I - EMOM for 10 minutes:

Odd - 5 Power Snatch 95/65#
Even - 10 OHS (Same weight)
Part II - AMRAP in 7 minutes:

15 KB swings 53#/36#
15 Goblet Squats 53#/36#

 3 rounds 7 reps
Performed as RX
Richard Howell 05/13/2015 Sheepdog CrossFit Fairfax 051315 AMRAP in 20 minutes:

15 Box Jump Overs 24"/20"
10 Push ups
5 Power Cleans 165#/115#
*Every 4 min you must stop and Run 400m (you will running at the 4,8,12,and 16 min marks)

Post score to comments
 4 rounds 27 reps
Performed as RX
Richard Howell 05/12/2015 Sheepdog CrossFit None Part I - EMOM for 10 minutes:

Odd: 1 Shoulder Press + 3 Push Press + 5 Push Jerk
Even: Pull ups (4 to 12 athletes choice)
Post load chosen and number of pull ups chosen to comments

Part II - 'RANDY' in honor of the upcoming Regionals and Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty.

75 Snatches for time 75/55#
Post load and time to comments		 9m 28s
Performed as RX
Richard Howell 04/30/2015 Sheepdog CrossFit 2015 Masters Qualifier Event 3 2 rounds for time of:
1,000-meter row
65-lb. thrusters, 50 reps
30 chest-to-bar pull-ups		 31m 43s
Performed as RX
Richard Howell 04/29/2015 Sheepdog CrossFit Run at k9 1.5 mile run 11m 40s
Performed as RX
Richard Howell 04/25/2015 Sheepdog CrossFit None 4 rounds for time:

15 Push Press 75/55#
15 Calorie Row
15 Wall ball 20/14#
15 SDHP 75/55#
15 Box Jumps 20" for everyone		 20m 30s
Performed as RX
Richard Howell 04/24/2015 Sheepdog CrossFit None 21-15-9-6-3 reps for time of
95 lb power snatch
Toes to bar		 14m 06s
Performed as RX
Richard Howell 04/20/2015 Sheepdog CrossFit Invictus 150420 A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean

Goal is to use the same or more weight than was used on April 6, 2015.

B.
For time:
Row 500 Meters

When the clock reaches 4 minutes...

For time:
30 Dumbbell Man-Makers

Note two separate times - e.g., 1:34/4:20 (65 lb DBs)		 18m 02s
Performed as RX
Richard Howell 04/17/2015 Sheepdog CrossFit 2011 CrossFit Games Regional Workout 1 For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters		 16m 42s
Performed as RX
Richard Howell 04/15/2015 Sheepdog CrossFit None For time
Run 800m
3 Rounds of
20 DB snatches alternating arms 45lbs
30 HR push ups
Run 800m		 20m 30s
Performed as RX
Richard Howell 04/07/2015 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 12 rounds 10 reps
Performed as RX
Richard Howell 04/07/2015 Sheepdog CrossFit None 10 min AMRAP
10 burpees
15 kettle bell swings 55 lbs
20 squats		 3 rounds 22 reps
Performed as RX
Richard Howell 04/03/2015 Sheepdog CrossFit Invictus 150403 A.
Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes

Build load over the course of the five sets.

B.
"Christine"
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20")		 13m 45s
Performed as RX
Richard Howell 04/02/2015 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 5m 15s
Performed as RX
Richard Howell 04/01/2015 Sheepdog CrossFit None 7 Rounds:
10 Burpees
10 Sumo deadlift high pulls @ 65#
10 Pullups		 20m 09s
Performed as RX
Richard Howell 03/31/2015 Sheepdog CrossFit Invictus 150331 In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.		 36m 18s
Performed as RX
Richard Howell 03/30/2015 Sheepdog CrossFit 150317 Row 2,000 meters 7m 39s
Performed as RX
Richard Howell 03/27/2015 Sheepdog CrossFit CrossFit Open 15.5 27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 14m 04s
Performed as RX
Richard Howell 03/26/2015 Sheepdog CrossFit Invictus 150326 Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press

Note times for each set, and add them for total working time.		 21m 52s
Workout Scaled
Richard Howell 03/24/2015 Sheepdog CrossFit Crain 2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint		 1h 10m 05s
Performed as RX
Richard Howell 03/17/2015 Sheepdog CrossFit 150312 For time:
Run 1.5 miles		 11m 16s
Performed as RX
Richard Howell 03/13/2015 Sheepdog CrossFit CrossFit Open 15.3 Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet		 2 rounds 50 reps
Workout Scaled
Richard Howell 03/12/2015 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 38m 32s
Performed as RX
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