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Athlete Date Sort Location Workout Name Description Results
Richard Howell 02/26/2013 Sheepdog CrossFit CrossFit.com 130205 For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball		 16m 20s
Workout Scaled
Richard Howell 02/25/2013 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 21 rounds 18 reps
Performed as RX
Richard Howell 02/24/2013 Sheepdog CrossFit Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 18m 18s
Workout Scaled
Richard Howell 02/22/2013 Sheepdog CrossFit Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.		 115-115-115 lbs
Performed as RX
Richard Howell 02/21/2013 Sheepdog CrossFit CrossFit.com 130125 For time:
75 Handstand push-ups

At the beginning of each minute perform 20 Double-unders.		 23m 51s
Workout Scaled
Richard Howell 02/20/2013 Sheepdog CrossFit CrossFit.com 130128 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		 36m 55s
Performed as RX
Richard Howell 02/19/2013 Sheepdog CrossFit CrossFit.com 130201 Three rounds for time of:
30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jump, 24 inch box		 18m 05s
Workout Scaled
Richard Howell 02/18/2013 Sheepdog CrossFit CrossFit 130124 Deadlift 3-3-3-3-3 reps 245-265-285-305-325 lbs
Performed as RX
Richard Howell 02/18/2013 Sheepdog CrossFit CrossFit.com 130126 For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters		 17m 52s
Performed as RX
Richard Howell 02/10/2013 Sheepdog CrossFit Sean Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps		 41m 35s
Performed as RX
Richard Howell 02/09/2013 Sheepdog CrossFit CrossFit.com 130120 Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar		 17m 57s
Performed as RX
Richard Howell 02/09/2013 Sheepdog CrossFit CrossFit.com 130117 Front squat 1-1-1-1-1-1-1 reps 135-155-175-195-205-215-225(f) lbs
Performed as RX
Richard Howell 02/08/2013 Sheepdog CrossFit CrossFit.com 130116 For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees		 22m 38s
Performed as RX
Richard Howell 02/07/2013 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.		 272 reps
Performed as RX
Richard Howell 02/06/2013 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 66 reps
Performed as RX
Richard Howell 02/06/2013 Sheepdog CrossFit CrossFit.com 130114 Deadlift 5-5-5-5-5 reps 205-225-245-265-285 lbs
Performed as RX
Richard Howell 02/05/2013 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 8m 21s
Performed as RX
Richard Howell 02/04/2013 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 02s
Performed as RX
Richard Howell 02/01/2013 Sheepdog CrossFit CrossFit.com 130108 Split Jerk 1-1-1-1-1-1-1 reps 185-205-215-225(f)-205-205-205 lbs
Performed as RX
Richard Howell 01/31/2013 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 17 rounds 14 reps
Performed as RX
Richard Howell 01/30/2013 Sheepdog CrossFit CrossFit.com 130105 Overhead Squat 3-3-3-3-3 reps 105-145-155-165-170 lbs
Performed as RX
Richard Howell 01/29/2013 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 52s
Performed as RX
Richard Howell 01/28/2013 Sheepdog CrossFit CrossFit.com 121227 Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps		 48m 50s
Performed as RX
Richard Howell 01/26/2013 Sheepdog CrossFit CrossFit.com 130101 Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball		 11m 26s
Performed as RX
Richard Howell 01/25/2013 Sheepdog CrossFit 2013 ODT WOD For time:
126 Burpee box jumps, 24 inch box

If you have a ten pound vest or body armor, wear it. 		20m 48s
Performed as RX
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