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Athlete Date Sort Location Workout Name Description Results
Richard Howell 07/28/2014 Sheepdog CrossFit Double Grace For time:
135-lb. clean and jerk, 60 reps		 12m 19s
Performed as RX
Richard Howell 07/26/2014 Sheepdog CrossFit CrossFit.com 140716 Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders		 4 rounds 37 reps
Performed as RX
Richard Howell 07/26/2014 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. 		4m 56s
Performed as RX
Richard Howell 07/25/2014 Sheepdog CrossFit CrossFit.com 140722 5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball		 10m 13s
Workout Scaled
Richard Howell 07/21/2014 Sheepdog CrossFit CrossFit.com 140720 Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-up

Rest at least 2 minutes between exercises. Post total reps completed to comments.		 88 reps
Performed as RX
Richard Howell 07/17/2014 Sheepdog CrossFit CrossFit.com 140214 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95 lb. thruster; the second rest period, 95 lb. power snatch; the third rest period, 95 lb. squat cleans.

Add all reps to calories for each row and post sum to comments.		 140 reps
Performed as RX
Richard Howell 07/16/2014 Sheepdog CrossFit None 3 RFT
30 Pull-Ups
30 Dead Lifts 155 lbs
30 Box Jumps 24"		 24m 24s
Performed as RX
Richard Howell 07/11/2014 Sheepdog CrossFit CrossFit.com 140711 Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat snatches, 5 reps, left arm
50-lb. dumbbell squat snatches, 5 reps, right arm
50 double-unders		 2 rounds 29 reps
Performed as RX
Richard Howell 07/07/2014 Sheepdog CrossFit Bell 3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps		 29m 58s
Performed as RX
Richard Howell 07/03/2014 Sheepdog CrossFit Clean and jerk Clean and Jerk 1-1-1-1-1-1-1 185-195-200-205-210-215(f)-215 lbs
Performed as RX
Richard Howell 07/02/2014 Sheepdog CrossFit CrossFit.com 140614 3 rounds for time of:
20-lb. medicine ball cleans, 50 reps
Run 800 meters		 27m 35s
Performed as RX
Richard Howell 07/01/2014 Sheepdog CrossFit CrossFit.com 130403 For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups (abmat)		 19m 02s
Performed as RX
Richard Howell 06/28/2014 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.		 1h 15m 49s
Workout Scaled
Richard Howell 06/27/2014 Sheepdog CrossFit None 3 Rounds for Time
50 squats
40 KB swings 35 lbs
30 push-ups
20 sit-ups		 18m 27s
Performed as RX
Richard Howell 06/23/2014 Sheepdog CrossFit CrossFit.com 140622 Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps		 7 rounds 7 reps
Performed as RX
Richard Howell 06/19/2014 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 31s
Performed as RX
Richard Howell 06/18/2014 Sheepdog CrossFit None 4 Rounds for Time
400 m run
15 chest to bar pull-ups
15 burpees 6" target		 26m 50s
Performed as RX
Richard Howell 06/17/2014 Sheepdog CrossFit The Ghost 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.		 252 reps
Performed as RX
Richard Howell 06/13/2014 Sheepdog CrossFit CrossFit.com 140609 3 rounds for time of:
Row 15 calories
10 burpees

Jump over the rower on each rep of the burpee.
 5m 02s
Performed as RX
Richard Howell 06/13/2014 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 Back squat 1RM: 275 lbs
Shoulder Press 1RM: 135 lbs
Deadlift 1RM: 325 lbs
Performed as RX
Richard Howell 06/12/2014 Sheepdog CrossFit CrossFit.com 140608 Overhead squat 1-1-1-1-1-1-1 reps 135-145-155-165-185(f)-185(f)-155 lbs
Performed as RX
Richard Howell 06/10/2014 Sheepdog CrossFit CrossFit.com 140606 5 rounds for time of:
400-meter run
95-lb. thruster, 15 reps		 24m 08s
Performed as RX
Richard Howell 06/09/2014 Sheepdog CrossFit CrossFit.com 140605 21-15-9 reps for time of:
225-lb. deadlifts
Pull-ups		 9m 19s
Performed as RX
Richard Howell 06/05/2014 Sheepdog CrossFit CrossFit.com 140604 21-15-9 reps for time of:
135-lb. squat cleans
Handstand push-ups		 27m 39s
Performed as RX
Richard Howell 06/04/2014 Sheepdog CrossFit Balboa 4 RFT

Jumprope 100 SU
Run 400m
10 Burpees		 16m 52s
Performed as RX
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