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Athlete Date Sort Location Workout Name Description Results
Richard Howell 07/23/2020 Sheepdog CrossFit None 5 Rounds for time of:
50 double-unders
15 Push Press, 75/55
10 Toes-to-bar		 16m 21s
Performed as RX
Richard Howell 07/21/2020 Sheepdog CrossFit None 5 Intervals, each for time of:
5 Bar Muscle-ups
10 V-ups
15/12 Calories, Row

*Rest 3 minutes between each

 17m 25s
Performed as RX
Richard Howell 07/20/2020 Sheepdog CrossFit None 4 mile ruck @ 20 lbs 57m 54s
Performed as RX
Richard Howell 07/20/2020 Sheepdog CrossFit Isabel For time:
Squat Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 10m 43s
Performed as RX
Richard Howell 07/18/2020 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 7m 46s
Performed as RX
Richard Howell 07/16/2020 Sheepdog CrossFit None Back Squat
1-1-1-1-1-1-1		 225-245-265-275-285-295(f)-285 lbs
Performed as RX
Richard Howell 07/15/2020 Sheepdog CrossFit None For time (or not):
100 Double-unders
50 Pull-ups
100 Double-unders
35 Pull-ups
100 Double-unders
20 Pull-ups		 26m 58s
Performed as RX
Richard Howell 07/14/2020 Sheepdog CrossFit None EMOM 30 minutes of:
1 Hang Squat Snatch

*3 second pause at the bottom		 115 lbs
Performed as RX
Richard Howell 07/11/2020 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 03m 21s
Performed as RX
Richard Howell 07/10/2020 Sheepdog CrossFit Cameron For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents		 36m 16s
Workout Scaled
Richard Howell 07/09/2020 Sheepdog CrossFit None "Death by":
10m Shuttle Sprint

Place 2 cones 10m apart. With a running clock, sprint 10m in the 1st minute, sprint 20m (10mx2) in the 2nd minute, sprint 30m (10mx3) in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required number of meters in the appropriate minute. 		12 rounds 12 reps
Performed as RX
Richard Howell 07/06/2020 Sheepdog CrossFit 2010 Northwest Regional Event 1 Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders		 9m 42s
Performed as RX
Richard Howell 06/23/2020 Sheepdog CrossFit None Death by Calories"
Row

*With a running clock row 1 calorie in the 1st minute, 2 calories in the 2nd minute, 3 calories in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required calories in the appropriate minute. 		16 rounds 13 reps
Performed as RX
Richard Howell 06/12/2020 Sheepdog CrossFit None Clean & Jerk
3-3-3-3-3		 155-165-175-180-185 lbs
Performed as RX
Richard Howell 06/11/2020 Sheepdog CrossFit None 6 Rounds for time (or not) of:
15 Kettlebell Swings, 53/35
12 Burpee Box Jump Overs, 24"/20"
9 V-ups

*Kettlebell swings are Russian		 19m 02s
Performed as RX
Richard Howell 06/10/2020 Sheepdog CrossFit None 3 Rounds for time of:
50 Double-unders
15 Dumbbell Thrusters

3 Rounds for time of:
50 Double-unders
15 Chest-to-bar Pull-ups

*Rest 3 minutes between workouts
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
 22m 25s
Workout Scaled
Richard Howell 06/04/2020 Sheepdog CrossFit Josh For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups		 13m 29s
Performed as RX
Richard Howell 05/28/2020 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 16s
Performed as RX
Richard Howell 05/26/2020 Sheepdog CrossFit None For time (or not):
12 Ring Muscle-ups
36 Deadlifts, 185/135
9 Ring Muscle-ups
27 Squat Snatch, 115/75
6 Ring Muscle-ups		 18m 46s
Workout Scaled
Richard Howell 05/20/2020 Sheepdog CrossFit None As a two person team:
5 rounds of:
Partner 1
12 Knees-to-elbows
12 Dumbbell Push Press
12/8 Calories, Row

Then partner 2
12 Knees-to-elbows
12 Dumbbell Push Press
12/8 Calories, Row

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 20m 41s
Performed as RX
Richard Howell 05/18/2020 Sheepdog CrossFit None Power Clean
5-5-5-5-5		 165-175-185-195-200 (F 3/5) lbs
Performed as RX
Richard Howell 05/15/2020 Sheepdog CrossFit None For time:
20 x 55 yd Sprints

*Begin a sprint every 30 seconds. 		2m 50s
Performed as RX
Richard Howell 05/14/2020 Sheepdog CrossFit None Row 1000m
50 thrusters @ 45#
25 pullups
Row 500m
25 thrusters @ 45#
15 pullups
Row 250m
15 thrusters @ 45#
5 pullups		 19m 29s
Performed as RX
Richard Howell 05/12/2020 Sheepdog CrossFit None As a two partner team:
For Time
Partner A
3 Rounds for time of:
50 Double-unders
20 GHD Sit-ups
10 Clean & Jerks, 135/95
Partner B
3 Rounds for time of:
50 Double-unders
20 GHD Sit-ups
10 Clean & Jerks, 135/95		 19m 19s
Workout Scaled
Richard Howell 05/11/2020 Sheepdog CrossFit None For time (or not)
50 Double Unders
50 Sit Ups
50 Double Unders
50 DB Burpees 50#
50 Double Unders
50 Sit Ups
50 Double Unders
50 1 Arm DB Snatch Alternating 50#
50 Double Unders
50 Sit Ups
50 Double Unders		 31m 11s
Performed as RX
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