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Athlete Date Sort Location Workout Name Description Results
Richard Howell 08/23/2013 Sheepdog CrossFit CrossFit.com 130817 Back Squat 3-3-3-3-3 reps 185-205-225-235-240(1) lbs
Performed as RX
Richard Howell 08/22/2013 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 24m 52s
Performed as RX
Richard Howell 08/20/2013 Sheepdog CrossFit None Run 1.25 miles. 4.25 laps at IPS. 10m 35s
Performed as RX
Richard Howell 08/19/2013 Sheepdog CrossFit CrossFit.com 130816 With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
 16m 25s
Performed as RX
Richard Howell 08/17/2013 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		 13m 31s
Performed as RX
Richard Howell 08/15/2013 Sheepdog CrossFit CrossFit.com 130812 For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box		 42m 16s
Performed as RX
Richard Howell 08/14/2013 Sheepdog CrossFit CrossFit.com 130810 Two rounds for time of:
135 pound Thruster, 30 reps
30 L Pull-ups
 21m 53s
Workout Scaled
Richard Howell 08/13/2013 Sheepdog CrossFit CrossFit.com 130809 Five rounds for time of:
95 pound Sumo deadlift high-pull, 21 reps
21 Ring dips
 19m 10s
Workout Scaled
Richard Howell 08/13/2013 Sheepdog CrossFit CrossFit.com 130813 Clean and Jerk 1-1-1-1-1-1-1 reps 115-145-155-175-195-205-215f lbs
Performed as RX
Richard Howell 08/12/2013 Sheepdog CrossFit CrossFit.com 130808 Ten rounds for time of:
7 Burpees
7 Knees to elbows
 12m 27s
Performed as RX
Richard Howell 07/29/2013 Sheepdog CrossFit CrossFit.com 130617 Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
 29m 45s
Performed as RX
Richard Howell 07/29/2013 Sheepdog CrossFit None Run 400m
50 pull-ups
50 push-ups
Run 400m
50 sit-ups
50 squats
Run 400m		 23m 54s
Performed as RX
Richard Howell 07/24/2013 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 29m 00s
Performed as RX
Richard Howell 07/23/2013 Sheepdog CrossFit CrossFit.com 130605 Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups		 6 rounds 270 reps
Performed as RX
Richard Howell 07/22/2013 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 5m 29s
Performed as RX
Richard Howell 07/03/2013 Sheepdog CrossFit CrossFit.com 130703 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
 13m 35s
Workout Scaled
Richard Howell 07/02/2013 Sheepdog CrossFit CrossFit.com 130629 For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups		 33m 17s
Performed as RX
Richard Howell 06/28/2013 Sheepdog CrossFit CrossFit.com 130621 21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-Pull-ups		 25m 11s
Workout Scaled
Richard Howell 06/20/2013 Sheepdog CrossFit CrossFit.com 130619 Hang power clean 3-3-3-3-3-3-3 reps 135-145-155-165-175 lbs
Performed as RX
Richard Howell 06/19/2013 Sheepdog CrossFit CrossFit.com 130422 Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20 pound ball		 24m 38s
Performed as RX
Richard Howell 06/18/2013 Sheepdog CrossFit CrossFit.com 130609 21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds		 9m 45s
Performed as RX
Richard Howell 06/17/2013 Sheepdog CrossFit CrossFit.com 130617 Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
 23m 39s
Performed as RX
Richard Howell 06/12/2013 Sheepdog CrossFit CrossFit.com 130607 Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
7 Chest to bar Pull-ups
35 pound Dumbbell squat snatch, 10 reps, alternating		 7 rounds 12 reps
Performed as RX
Richard Howell 06/11/2013 Sheepdog CrossFit CrossFit.com 130325 Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps		 21m 42s
Performed as RX
Richard Howell 06/10/2013 Sheepdog CrossFit CrossFit.com 130319 Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
 7 rounds 12 reps
Performed as RX
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