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Athlete Date Sort Location Workout Name Description Results
Richard Howell 06/03/2014 Sheepdog CrossFit Randy 75 pound Power snatch, 75 reps for time. 5m 46s
Performed as RX
Richard Howell 06/02/2014 Sheepdog CrossFit CrossFit.com 140601 7 rounds for time of:
Row 250 meters
20 GHD sit-ups		 13m 32s
Workout Scaled
Richard Howell 06/01/2014 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 9m 26s
Performed as RX
Richard Howell 05/22/2014 Sheepdog CrossFit CrossFit.com 140520 For time:
100-meter walking lunge
800-meter run
100 squats		 10m 46s
Performed as RX
Richard Howell 05/21/2014 Sheepdog CrossFit None Snatch 1-1-1-1-1-1-1 105-115-125-135-145-155-160 lbs
Performed as RX
Richard Howell 05/21/2014 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 11 reps
Performed as RX
Richard Howell 05/20/2014 Sheepdog CrossFit 2014 Regional Event 6 For time:
50-calorie row
50 box jump overs, 24 inch
50 deadlifts, 180 lb.
50 wall-ball shots, 20-lb. ball
50 ring dips
50 wall-ball shots, 20-lb. ball
50 deadlifts, 180 lb.
50 box jump overs, 24 inch
50-calorie row		 55m 23s
Performed as RX
Richard Howell 05/14/2014 Sheepdog CrossFit SWAT Run 1.5 mile run at try outs. 11m 35s
Performed as RX
Richard Howell 05/13/2014 Sheepdog CrossFit k9 run 1.6 mile run 11m 59s
Performed as RX
Richard Howell 05/12/2014 Sheepdog CrossFit CrossFit.com 140511 Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats		 3 rounds 200 reps
Performed as RX
Richard Howell 05/08/2014 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 17m 10s
Performed as RX
Richard Howell 05/07/2014 Sheepdog CrossFit CrossFit.com 140417 10 rounds of:
1 minute of rowing (for calories)
Rest 15 seconds
30 seconds of 95-lb. shoulder press
Rest 15 seconds		 260 reps
Performed as RX
Richard Howell 05/05/2014 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 59s
Performed as RX
Richard Howell 05/03/2014 Sheepdog CrossFit Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 302 reps
Performed as RX
Richard Howell 04/30/2014 Sheepdog CrossFit CrossFit.com 140426 For time:
135-lb. clean and jerks, 50 reps		 11m 15s
Performed as RX
Richard Howell 04/29/2014 Sheepdog CrossFit CrossFit.com 140429 For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders		 30m 13s
Workout Scaled
Richard Howell 04/28/2014 Sheepdog CrossFit None Run 400 m
50 squats
10 burpees
Rest 1:00		 20m 45s
Performed as RX
Richard Howell 04/22/2014 Sheepdog CrossFit Run 1.5 mile run
 11m 27s
Performed as RX
Richard Howell 04/20/2014 Sheepdog CrossFit CrossFit.com 140320 Run 5K 27m 14s
Performed as RX
Richard Howell 04/19/2014 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 44s
Performed as RX
Richard Howell 04/18/2014 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 15s
Performed as RX
Richard Howell 04/16/2014 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.		 270 reps
Performed as RX
Richard Howell 04/15/2014 Sheepdog CrossFit CrossFit.com 131207 Four rounds for time of:
Row 500 meters
Rest 3 minutes		 15m 56s
Performed as RX
Richard Howell 04/14/2014 Sheepdog CrossFit CrossFit.com 131218 Ten rounds for time of:
12 Burpees
12 Pull-ups

 32m 25s
Performed as RX
Richard Howell 04/13/2014 Sheepdog CrossFit CrossFit.com 140413 10 rounds of:
1 minute of rowing (for calories)
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds



 321 reps
Performed as RX
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