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Athlete Date Sort Location Workout Name Description Results
Richard Howell 10/15/2012 Sheepdog CrossFit CrossFit.com 120916 For time:
185 pound Clean and jerk, 30 reps
 10m 15s
Workout Scaled
Richard Howell 10/11/2012 Sheepdog CrossFit CrossFit.com 120915 Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders
 24m 26s
Performed as RX
Richard Howell 10/10/2012 Sheepdog CrossFit CrossFit.com 120914 Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups		 25m 38s
Performed as RX
Richard Howell 10/09/2012 Sheepdog CrossFit CrossFit.com 120912 For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball
 20m 29s
Performed as RX
Richard Howell 09/23/2012 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 27m 40s
Performed as RX
Richard Howell 09/20/2012 Sheepdog CrossFit CrossFit.com 120908 Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

Post total hang cleans and total push presses to comments.		 99 reps
Workout Scaled
Richard Howell 09/19/2012 Sheepdog CrossFit Overhead Squat 5X3 Overhead Squat 3-3-3-3-3 reps 135-135-145-155-165 lbs
Performed as RX
Richard Howell 09/18/2012 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		 15m 05s
Performed as RX
Richard Howell 09/17/2012 Sheepdog CrossFit CrossFit.com 120904 For time:
95 pound Thruster, 100 reps
 18m 10s
Performed as RX
Richard Howell 09/13/2012 Sheepdog CrossFit CrossFit.com 120903 Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps		 15m 10s
Workout Scaled
Richard Howell 09/11/2012 Sheepdog CrossFit Manion Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps		 29m 35s
Workout Scaled
Richard Howell 09/09/2012 Sheepdog CrossFit Holleyman 30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep		 29m 54s
Workout Scaled
Richard Howell 09/08/2012 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 225 lbs
135 lbs
275 lbs
Performed as RX
Richard Howell 09/07/2012 Sheepdog CrossFit CrossFit.com 120827 For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents		 28m 55s
Workout Scaled
Richard Howell 09/03/2012 Sheepdog CrossFit CrossFit.com 120825 30 rounds for time of:
Row 30 seconds
Rest 30 seconds

Post distance to comments.		 4,381 m
Performed as RX
Richard Howell 09/01/2012 Sheepdog CrossFit CrossFit.com 120831 Three rounds for time of:
Run 800 meters
Rest 2 minutes		 15m 00s
Performed as RX
Richard Howell 08/31/2012 Sheepdog CrossFit Power Clean 7X1 Power Clean 1-1-1-1-1-1-1 reps 135-155-165-175-180-185f-185f lbs
Performed as RX
Richard Howell 08/30/2012 Sheepdog CrossFit CrossFit.com 120821 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		 23m 45s
Performed as RX
Richard Howell 08/26/2012 Sheepdog CrossFit CrossFit.com 120826 10-8-6-4-2 reps for time of:
Muscle-up
Box jump, 40" box
 23m 18s
Workout Scaled
Richard Howell 06/21/2012 Sheepdog CrossFit None 5 Rounds for Time
10 Power Cleans
15 Wallballs 20 lb		 12m 36s
Performed as RX
Richard Howell 06/20/2012 Sheepdog CrossFit Snatch 6X2 Snatch 2-2-2-2-2-2 95-105-115-125-135-135(1) lbs
lbs
Performed as RX
Richard Howell 06/20/2012 Sheepdog CrossFit Row 2K Row 2000 m 8m 44s
Performed as RX
Richard Howell 06/19/2012 None CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 5m 01s
Performed as RX
Richard Howell 06/12/2012 CrossFit.com Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 12 reps
Performed as RX
Richard Howell 06/06/2012 CrossFit.com Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 12 rounds 10 reps
Performed as RX
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