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Athlete Date Sort Location Workout Name Description Results
Richard Howell 12/12/2012 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 255 lbs
155 lbs
315 lbs
Performed as RX
Richard Howell 12/11/2012 Sheepdog CrossFit CrossFit.com 121126 Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms
 14m 59s
Performed as RX
Richard Howell 12/10/2012 Sheepdog CrossFit CrossFit.com 121125 For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups		 9m 11s
Performed as RX
Richard Howell 12/09/2012 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 11m 19s
Performed as RX
Richard Howell 12/06/2012 Sheepdog CrossFit Weston Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm		 41m 43s
Performed as RX
Richard Howell 12/04/2012 Sheepdog CrossFit CrossFit.com 121118 Snatch 3-3-2-2-2-1-1-1-1-1 reps 95-105-115-125-135-145f-145f-145-150f-150 lbs
Performed as RX
Richard Howell 12/04/2012 Sheepdog CrossFit CrossFit.com 121119 Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats		 3 rounds 439 reps
Performed as RX
Richard Howell 12/03/2012 Sheepdog CrossFit CrossFit.com 121117 Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each		 25m 01s
Performed as RX
Richard Howell 12/02/2012 Sheepdog CrossFit Back Squat 10X2 Back Squat 2-2-2-2-2-2-2-2-2-2 reps 155-165-175-185-195-205-215-225-235-245 lbs
Performed as RX
Richard Howell 12/01/2012 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 36m 48s
Performed as RX
Richard Howell 11/30/2012 Sheepdog CrossFit CrossFit.com 121113 Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball
 27m 09s
Performed as RX
Richard Howell 11/28/2012 Sheepdog CrossFit Clovis For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.		 2h 49m 02s
Performed as RX
Richard Howell 11/27/2012 Sheepdog CrossFit CrossFit.com 121110 Snatch Balance 3-3-2-2-2-1-1-1-1-1

 95-115-125-135-140-145-155-165-175-185 lbs
lbs
lbs
Performed as RX
Richard Howell 11/26/2012 Sheepdog CrossFit Ralph Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters		 46m 45s
Performed as RX
Richard Howell 11/25/2012 Sheepdog CrossFit CrossFit.com 121107 For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups		 32m 44s
Workout Scaled
Richard Howell 11/24/2012 Sheepdog CrossFit CrossFit.com 121106 Five rounds for time of:
155 pound Power clean and jerk, 10 reps
15 foot Rope climb, legless, 1 ascents		 22m 03s
Workout Scaled
Richard Howell 11/23/2012 Sheepdog CrossFit None Front Squat 1-10-1-20-1-30 reps 195-135-195-135-195-100 lbs
Performed as RX
Richard Howell 11/21/2012 Sheepdog CrossFit 2010 Northwest Regional Event 1 Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders		 22m 10s
Performed as RX
Richard Howell 11/20/2012 Sheepdog CrossFit CrossFit.com 121102 Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
 21m 08s
Performed as RX
Richard Howell 11/19/2012 Sheepdog CrossFit CrossFit.com 121101 10 rounds for time of:
Deadlift, 3 reps
1 Back tuck

Post time and loads to comments.		 3m 21s
Workout Scaled
Richard Howell 11/18/2012 Sheepdog CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 23m 59s
Workout Scaled
Richard Howell 10/26/2012 Sheepdog CrossFit Run 5K Run 5K 28m 28s
Performed as RX
Richard Howell 10/25/2012 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 20m 53s
Performed as RX
Richard Howell 10/19/2012 Sheepdog CrossFit Weighted Pull-up 7X1 Weighted pull-ups 1-1-1-1-1-1-1 reps 20-25-30-55-60-65-65 lbs
Performed as RX
Richard Howell 10/16/2012 Sheepdog CrossFit CrossFit.com 120919 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat		 23m 19s
Workout Scaled
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