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Athlete Date Sort Location Workout Name Description Results
Richard Howell 11/26/2014 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 55s
Performed as RX
Richard Howell 11/25/2014 Sheepdog CrossFit CrossFit.com 141103 5 rounds for time of:
135-lb. deadlift, 9 reps
135-lb. hang power snatch, 6 reps
135-lb. overhead squat, 3 reps		 17m 13s
Performed as RX
Richard Howell 11/21/2014 Sheepdog CrossFit Ozzy 7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run		 60m 56s
Performed as RX
Richard Howell 11/20/2014 Sheepdog CrossFit Sham 7 rounds for time of:
11 body-weight deadlifts
100-meter sprint		 14m 03s
Performed as RX
Richard Howell 10/03/2014 Sheepdog CrossFit None 15-12-9-12-15 rep Rounds:
Thruster @ 75#
Pullup
Box Jump @ 24"
Row (calories)		 31m 30s
Performed as RX
Richard Howell 10/02/2014 Sheepdog CrossFit CrossFit.com 140926 3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups		 19m 32s
Performed as RX
Richard Howell 09/29/2014 Sheepdog CrossFit None Team Chipper:
Row 500m
20 Pullups
30 Box Jumps 24"
20 Burpees
30 Situps
20 Squat Cleans @ 95#
100 Jump Rope Singles
Row 500m		 17m 15s
Performed as RX
Richard Howell 09/25/2014 Sheepdog CrossFit None Bench Press 3-3-3-3-3 205-225-235-240-245 lbs
Performed as RX
Richard Howell 09/25/2014 Sheepdog CrossFit CrossFit.com 140925 3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps		 14m 03s
Performed as RX
Richard Howell 09/24/2014 Sheepdog CrossFit None Deadlift 3-3-3-3-3 235-275-295-315(0)-315 lbs
Performed as RX
Richard Howell 09/24/2014 Sheepdog CrossFit None 3 rounds:
Squat cleans 95# (30-20-10)
Burpees (10-20-30)
Pull ups (10-10-10)		 20m 36s
Performed as RX
Richard Howell 09/23/2014 Sheepdog CrossFit CrossFit.com 111112 For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms (scaled to 35#DB)		 27m 12s
Workout Scaled
Richard Howell 09/05/2014 Sheepdog CrossFit None 21-15-9 reps
Wallballs 20lb ball 10' target
Box Jumps 24" box
Push Ups (HR)
Row for cal		 10m 26s
Performed as RX
Richard Howell 09/01/2014 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 57m 19s
Performed as RX
Richard Howell 08/27/2014 Sheepdog CrossFit None 7 Rounds of:
7 Squat Cleans @ 135#
7 Burpees
7 Pullups		 23m 41s
Performed as RX
Richard Howell 08/26/2014 Sheepdog CrossFit None 5 Rounds of:
8 Power Cleans @ 155#
Row 250m		 11m 39s
Performed as RX
Richard Howell 08/25/2014 Sheepdog CrossFit Kevin 3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells		 45m 11s
Performed as RX
Richard Howell 08/13/2014 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 26m 40s
Performed as RX
Richard Howell 08/12/2014 Sheepdog CrossFit CrossFit.com 140811 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 35m 57s
Performed as RX
Richard Howell 08/08/2014 Sheepdog CrossFit None 10 rounds:
10, 9, 8... 3, 2, 1 pullups
1, 2, 3... 8, 9, 10 deadlifts @ 185#		 9m 30s
Performed as RX
Richard Howell 08/04/2014 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 55m 00s
Performed as RX
Richard Howell 07/31/2014 Sheepdog CrossFit CrossFit.com 140730 10 rounds for time of:
15 push-ups
100-meter sprint		 14m 29s
Performed as RX
Richard Howell 07/31/2014 Sheepdog CrossFit Punishment 400 m for time carrying 100 lb sandbag. Time starts as soon as the WOD is over and the winner is decided.

Loser of the WOD has to do this every time. 		6m 30s
Performed as RX
Richard Howell 07/29/2014 Sheepdog CrossFit Punishment 400 m for time carrying 100 lb sandbag. Time starts as soon as the WOD is over and the winner is decided.

Loser of the WOD has to do this every time. 		5m 50s
Performed as RX
Richard Howell 07/29/2014 Sheepdog CrossFit k9 run 1.6 mile run 11m 57s
Performed as RX
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