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Athlete Date Sort Location Workout Name Description Results
Richard Howell 03/11/2015 Sheepdog CrossFit 150311 With a running clock, every minute perform 1 lift and add 10 pounds.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to comments.		 Snatch 145 lbs
Clean and Jerk 205 lbs
Dead Lift 305 lbs
Performed as RX
Richard Howell 03/06/2015 Sheepdog CrossFit None 10 rounds:
10, 9, 8... 3, 2, 1 pullups
1, 2, 3... 8, 9, 10 deadlifts @ 185#		 10m 34s
Performed as RX
Richard Howell 03/06/2015 Sheepdog CrossFit CrossFit Open 15.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern		 121 reps
Workout Scaled
Richard Howell 03/04/2015 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.		 11 rounds 11 reps
Performed as RX
Richard Howell 03/02/2015 Sheepdog CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 92 reps
Performed as RX
Richard Howell 03/02/2015 Sheepdog CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 205 lbs
Performed as RX
Richard Howell 02/26/2015 Sheepdog CrossFit None From 0:00 to 5:00 complete:
1000m Row
Max reps Power Snatches at 135#

Rest 5 minutes

From 10:00 to 15:00 complete:
1000m Row
Max reps Toes-to-bar

Rest 5 minutes

From 20:00 to 25:00 complete:
1000m Row
Max reps Strict HSPU		 22 reps
Performed as RX
Richard Howell 02/25/2015 Sheepdog CrossFit None 3 Rounds:
800m Run
20 Pullups
30 Box Jumps 20"		 26m 10s
Performed as RX
Richard Howell 02/24/2015 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 21m 26s
Performed as RX
Richard Howell 01/31/2015 Sheepdog CrossFit 2015 Officer Down WOD For time
121 Burpee box jumps 24"		 22m 32s
Performed as RX
Richard Howell 01/30/2015 Sheepdog CrossFit None For time:
50 cal row
40 knees to elbows
30 wall balls (20 lb ball and 10' target)
20 power cleans at 95 lbs
10 pull ups		 13m 24s
Performed as RX
Richard Howell 01/08/2015 Sheepdog CrossFit None For the first 6 minutes:
Three rounds of
5 overhead squats at 95 lbs
5 push press at 95 lbs
10 dips
Rest until the clock hits 6:00
For the second 6 minutes:
Three rounds of
10 power cleans at 95 lbs
10 SDLHP at 95 lbs
Rest until the clock hits 12:00
For the remainder:
Three rounds of
20 thrusters at 45 lbs
20 push ups
 22m 02s
Performed as RX
Richard Howell 01/07/2015 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		 15m 53s
Performed as RX
Richard Howell 01/06/2015 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 05 reps
Performed as RX
Richard Howell 01/01/2015 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 8m 46s
Performed as RX
Richard Howell 12/31/2014 Sheepdog CrossFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 32m 02s
Performed as RX
Richard Howell 12/30/2014 Sheepdog CrossFit 141226 21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions		 14m 13s
Performed as RX
Richard Howell 12/23/2014 Sheepdog CrossFit CrossFit.com 141207 For time:
Row 1,000 meters
40-lb. dumbbell snatches, 50 reps
Row 750 meters
40-lb. dumbbell snatches, 35 reps
Row 500 meters
40-lb. dumbbell snatches, 20 reps

These are one-arm squat snatches, alternating arms.		 28m 08s
Performed as RX
Richard Howell 12/19/2014 Sheepdog CrossFit CrossFit.com 141117 3 rounds for time of:
30 toes-to-bars
155-lb. clean and jerks, 15 reps		 28m 49s
Performed as RX
Richard Howell 12/18/2014 Sheepdog CrossFit Jenny Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run		 4 rounds 25 reps
Performed as RX
Richard Howell 12/12/2014 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 284 reps
Performed as RX
Richard Howell 12/04/2014 Sheepdog CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 80 reps
Performed as RX
Richard Howell 12/03/2014 Sheepdog CrossFit CrossFit.com 141107 4 rounds for time of:
Run 400 meters
20 ring dips		 18m 19s
Workout Scaled
Richard Howell 12/03/2014 Sheepdog CrossFit CrossFit.com 141203 For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps		 34m 56s
Workout Scaled
Richard Howell 12/02/2014 Sheepdog CrossFit None 10 rounds:
10, 9, 8... 3, 2, 1 pullups
1, 2, 3... 8, 9, 10 deadlifts @ 185#		 10m 06s
Performed as RX
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