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Athlete Date Sort Location Workout Name Description Results
Richard Howell 04/12/2014 Sheepdog CrossFit CrossFit.com 131023 Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
 6 rounds 40 reps
Performed as RX
Richard Howell 04/10/2014 Sheepdog CrossFit Donny 21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee		 29m 35s
Performed as RX
Richard Howell 04/09/2014 Sheepdog CrossFit CrossFit.com 140405 Back Squat 3-3-3-3-3 reps 205-215-225-235-245 lbs
Performed as RX
Richard Howell 04/08/2014 Sheepdog CrossFit Daniel For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups		 32m 15s
Performed as RX
Richard Howell 04/05/2014 Sheepdog CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 161 reps
Performed as RX
Richard Howell 04/04/2014 Sheepdog CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar-facing Burpees		 25m 37s
Performed as RX
Richard Howell 04/01/2014 Sheepdog CrossFit CrossFit.com 140330 Row 2,000 meters 8m 11s
Performed as RX
Richard Howell 03/31/2014 Sheepdog CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 7 rounds 10 reps
Performed as RX
Richard Howell 03/28/2014 Sheepdog CrossFit Outlaw 140310 7 rounds for time of:

15 Wall Balls 20/14#
10 6" Target Burpees		 15m 56s
Performed as RX
Richard Howell 03/26/2014 Sheepdog CrossFit CrossFit.com 140312 Push press 5-5
Push press 3-3-3
Push press 1-1-1-1-1		 135-155 lbs
165-175-185(0) lbs
185-185-175-175-175 lbs
Performed as RX
Richard Howell 03/26/2014 Sheepdog CrossFit CrossFit.com 140313 Run 1 mile 7m 07s
Performed as RX
Richard Howell 03/25/2014 Sheepdog CrossFit RJ Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups		 1h 13m 31s
Performed as RX
Richard Howell 03/23/2014 Sheepdog CrossFit CrossFit.com 140306 5 rounds for time of:
Run 800 meters
25 burpees		 39m 31s
Performed as RX
Richard Howell 03/22/2014 Sheepdog CrossFit None Hang clean and jerk 1-1-1-1-1 135-155-165-165-170 lbs
Performed as RX
Richard Howell 03/21/2014 Sheepdog CrossFit Outlaw 140304 Strength

1) Back Squat: 1 attempt to establish a 20RM rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

1) 5 rounds for time of:

12 TTB
12 Burpee Box Jumps 24/20"
 23m 33s
Performed as RX
Richard Howell 03/20/2014 Sheepdog CrossFit Outlaw 140303 BBG

7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.


Conditioning

8 rounds for time of:

7 C2B Pullups
7 Thrusters 95/65#		 26m 26s
Performed as RX
Richard Howell 03/18/2014 Sheepdog CrossFit Run 1.5 mile k9 run with SWAT team 11m 47s
Performed as RX
Richard Howell 03/15/2014 Sheepdog CrossFit CrossFit Open 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps		 5 rounds 41 reps
Workout Scaled
Richard Howell 03/14/2014 Sheepdog CrossFit CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch		 96 reps
Performed as RX
Richard Howell 03/13/2014 Sheepdog CrossFit None Snatch 1 RM
Clean and Jerk 1 RM		 155 lbs
195 lbs
Performed as RX
Richard Howell 03/13/2014 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 6m 00s
Performed as RX
Richard Howell 03/12/2014 Sheepdog CrossFit None 3 rounds for time
20 burpees
Run 400 m
20 pull-ups 		21m 42s
Performed as RX
Richard Howell 03/11/2014 Sheepdog CrossFit None Snatch 1-1-1-1-1-1-1 95-100-105-110-115-120-125 lbs
Performed as RX
Richard Howell 03/11/2014 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		 14m 51s
Performed as RX
Richard Howell 03/10/2014 Sheepdog CrossFit CrossFitcom 140224 Row 10,000 meters 45m 04s
Performed as RX
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