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Athlete Date Sort Location Workout Name Description Results
Richard Howell 06/06/2013 Sheepdog CrossFit Prison Workout 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Burpees
Walk 25m		 24m 54s
Performed as RX
Richard Howell 06/03/2013 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 4 reps
Performed as RX
Richard Howell 05/23/2013 Sheepdog CrossFit Omar For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees		 16m 33s
Performed as RX
Richard Howell 05/22/2013 Sheepdog CrossFit CrossFit.com 130505 Front Squat 10-10-10-10-10 reps 135-145-155-165-175(8) lbs
Performed as RX
Richard Howell 05/21/2013 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		 12m 24s
Performed as RX
Richard Howell 05/20/2013 Sheepdog CrossFit CrossFit.com 130430 For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups		 28m 57s
Performed as RX
Richard Howell 05/19/2013 Sheepdog CrossFit 2013 CrossFit Games Regional Event 2 Complete the following in 7 minutes:
3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.		 135-145-155-165-175f lbs
Performed as RX
Richard Howell 05/18/2013 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 19s
Performed as RX
Richard Howell 05/16/2013 Sheepdog CrossFit CrossFit.com 130508 21-15-9 reps for time of:
Handstand push-ups
Pull-ups		 8m 40s
Performed as RX
Richard Howell 05/15/2013 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
 18m 28s
Performed as RX
Richard Howell 05/14/2013 Sheepdog CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 32m 20s
Performed as RX
Richard Howell 05/13/2013 Sheepdog CrossFit CrossFit.com 130512 Clean and Jerk 1-1-1-1-1-1-1 reps 135-155-165-175-185-195-205 lbs
Performed as RX
Richard Howell 05/09/2013 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 10m 13s
Performed as RX
Richard Howell 05/08/2013 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 18m 04s
Performed as RX
Richard Howell 05/07/2013 Sheepdog CrossFit Klepto 4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds		 36m 25s
Performed as RX
Richard Howell 05/01/2013 Sheepdog CrossFit CrossFit.com 130424 Overhead Squat 1-1-1-1-1-1-1 reps 135-145-155-165-175-185-195 lbs
Performed as RX
Richard Howell 04/30/2013 Sheepdog CrossFit CrossFit.com 130411 For time:
95 pound Thruster, 45 reps
45 Pull-ups		 8m 59s
Performed as RX
Richard Howell 04/29/2013 Sheepdog CrossFit Jorge For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
 26m 46s
Performed as RX
Richard Howell 04/27/2013 Sheepdog CrossFit CrossFit.com 130418 Four rounds for time of:
Run 400 meters
50 Squats		 15m 15s
Performed as RX
Richard Howell 04/19/2013 Sheepdog CrossFit CrossFit.com 130402 For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps
 16m 40s
Performed as RX
Richard Howell 04/18/2013 Sheepdog CrossFit CrossFit.com 130416 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 16m 57s
Performed as RX
Richard Howell 04/17/2013 Sheepdog CrossFit CrossFit.com 130414 Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups		 14m 25s
Performed as RX
Richard Howell 04/11/2013 Sheepdog CrossFit CrossFit Baseline For time:
400m run
40 squats
30 situps
20 pushups
10 pullups		 4m 31s
Performed as RX
Richard Howell 04/10/2013 Sheepdog CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 58 reps
Performed as RX
Richard Howell 04/10/2013 Sheepdog CrossFit CrossFit.com 130322 Snatch 1-1-1-1-1-1-1 reps 95-105-115-125-135-145-155 lbs
Performed as RX
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