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Athlete Date Sort Location Workout Name Description Results
Richard Howell 01/24/2013 Sheepdog CrossFit CrossFit.com 121228 Thruster 1-1-1-1-1-1-1 reps 155-165-175-185-185-190-195 lbs
Performed as RX
Richard Howell 01/23/2013 Sheepdog CrossFit CrossFit.com 121224 Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps		 21m 18s
Workout Scaled
Richard Howell 01/22/2013 Sheepdog CrossFit CrossFit.com 121229 For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps		 14m 54s
Workout Scaled
Richard Howell 01/21/2013 Sheepdog CrossFit CrossFit.com 121219 Back squat 5-5
Back squat 3-3-3
Back squat 1-1-1-1-1 reps		 185-195 lbs
205-215-225 lbs
235-245-255-260(f)-255 lbs
Performed as RX
Richard Howell 01/20/2013 Sheepdog CrossFit 2012 CrossFit Games Regional Event 3 Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)
Sprint 200 feet		 4m 17s
Workout Scaled
Richard Howell 01/18/2013 Sheepdog CrossFit CrossFit.com 121212 Zercher squat 2-2-2-2-2-2-2-2-2-2 reps 135-155-175-185-190-195-200-200-205-205 lbs
Performed as RX
Richard Howell 01/17/2013 Sheepdog CrossFit CrossFit.com 121209 Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups
 13m 57s
Performed as RX
Richard Howell 01/16/2013 Sheepdog CrossFit CrossFit.com 121205 Clean 3-3-3-3-3-3-3 reps 135-155-165-175-180-185(1)-185(2) lbs
Performed as RX
Richard Howell 01/15/2013 Sheepdog CrossFit CrossFit.com 121213 For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent		 26m 34s
Performed as RX
Richard Howell 01/14/2013 Sheepdog CrossFit CrossFit.com 121217 Five rounds for time of:
5 Back squats
10 GHD sit-ups		 5m 49s
Performed as RX
Richard Howell 01/12/2013 Sheepdog CrossFit Victoria "Victoria"
5 Rounds for time of:
10 Thrusters, 95/65lbs
14 Box Jumps, 24/20"
12 SDHP, 95/65lbs
12 Burpees
27 KB Swings, 1.5/1pood		 30m 55s
Workout Scaled
Richard Howell 01/11/2013 Sheepdog CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 19m 57s
Workout Scaled
Richard Howell 01/10/2013 Sheepdog CrossFit Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 25m 38s
Performed as RX
Richard Howell 01/09/2013 Sheepdog CrossFit CrossFit.com 121215 Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box		 4 rounds 20 reps
Performed as RX
Richard Howell 01/08/2013 Sheepdog CrossFit CrossFit.com 121207 For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups		 13m 35s
Workout Scaled
Richard Howell 01/07/2013 Sheepdog CrossFit CrossFit.com 121204 Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute		 16m 55s
Workout Scaled
Richard Howell 01/06/2013 Sheepdog CrossFit CrossFit.com 121221 Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows		 12m 57s
Performed as RX
Richard Howell 01/04/2013 Sheepdog CrossFit CrossFit.com 121220 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood		 7 rounds 13 reps
Performed as RX
Richard Howell 01/03/2013 Sheepdog CrossFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 32m 39s
Performed as RX
Richard Howell 01/02/2013 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 43s
Performed as RX
Richard Howell 01/01/2013 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 39 reps
Performed as RX
Richard Howell 12/18/2012 Sheepdog CrossFit CrossFit.com 121208 Row 5K 21m 20s
Performed as RX
Richard Howell 12/17/2012 Sheepdog CrossFit CrossFit.com 121201 For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
 53m 31s
Performed as RX
Richard Howell 12/14/2012 Sheepdog CrossFit Weighted Pull-Ups 5 x 3 Weighted Pullup 3-3-3-3-3 25-30-35-40-45 lbs
Performed as RX
Richard Howell 12/13/2012 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.		 264 reps
Performed as RX
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