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Athlete Date Sort Location Workout Name Description Results
Richard Howell 05/05/2020 Sheepdog CrossFit None Squat Snatch
1-1-1-1-1-1-1		 115-125-135-140(ugly)-140-145(ugly)-145 lbs
Performed as RX
Richard Howell 04/30/2020 Sheepdog CrossFit Randy 75 pound Power snatch, 75 reps for time. 5m 00s
Performed as RX
Richard Howell 04/29/2020 Sheepdog CrossFit None As a 4-person team...
10 Rounds For Time of:
Person "A"
200m Shuttle Run (50x4)
15 Wallball Shots, 20 lbs 10'
1 Rope Climb 15'
Person "B" Starts when Person "A" finishes run
200m Shuttle Run (50x4)
15 Wallball Shots, 20 lbs 10'
1 Rope Climb 15'
Person "C" Starts when Person "B" finishes run
200m Shuttle Run (50x4)
15 Wallball Shots, 20 lbs 10'
1 Rope Climb 15'
Person "D" Starts when Person "C" finishes run
200m Shuttle Run (50x4)
15 Wallball Shots, 20 lbs 10'
1 Rope Climb 15'

Person "A" Starts 2nd round when Person "D" Finishes Run
 40m 00s
Performed as RX
Richard Howell 04/28/2020 Sheepdog CrossFit None Clean and Jerk
1-1-1-1-1-1-1		 185-195-205-215-220(f)-215-225(f) lbs
Performed as RX
Richard Howell 04/27/2020 Sheepdog CrossFit Fatal 40 40 Wall Balls
40 Hang Cleans 95#
40 Pull Ups
40 Dead Lifts 95#
40 Push Ups
40 Box Jumps 20"
40 Kettlebell Swings 55#
40 Toes to Bar
40 Air Squats
40 Hang Snatches 95#
40 Double Unders
40 Sit Ups
40 Burpees

400 m run at the start and after each 40 rep movement		 60m 00s
Workout Scaled
Richard Howell 04/24/2020 Sheepdog CrossFit None 3 Rounds for time of:
400m run
3 Rounds of "Cindy"		 17m 32s
Performed as RX
Richard Howell 04/21/2020 Sheepdog CrossFit None 21-15-9 reps for time of:
Kettlebell swings, 70/53
Calories, row

Rest 5 minutes, then...

15-12-9 reps for time of:
Kettlebell swings, 70/53
Calories, row 		13m 38s
Performed as RX
Richard Howell 04/20/2020 Sheepdog CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 20m 00s
Workout Scaled
Richard Howell 04/17/2020 Sheepdog CrossFit None Back Squat
5-5-5-5-5		 185-205-225-245-225 lbs
Performed as RX
Richard Howell 04/16/2020 Sheepdog CrossFit None 2 Rounds for time of:
90 Double-unders
600m run
30 Knees-to-elbows		 18m 04s
Performed as RX
Richard Howell 04/15/2020 Sheepdog CrossFit None 12 Min AMRAP
10 Air Squats
9 R Arm DB Snatch 50#
10 Push-Ups
9 L Arm DB Snatch 50#		 6 rounds 29 reps
Performed as RX
Richard Howell 04/13/2020 Sheepdog CrossFit None 3 RFT
50 Double Unders
25 Overhead Squats 75#		 10m 13s
Performed as RX
Richard Howell 12/09/2019 Sheepdog CrossFit None For time:
100 Wall Ball Shots
75 Sit-ups
35 Ring Rows
25 Ring Dips, strict
20 Push Jerks, 155/105
15 Bar Muscle-ups

Or, as a 2-person team,
For time:
200 Wall Ball Shots
150 Sit-ups
70 Ring Rows
50 Ring Dips, strict
40 Push Jerks, 155/105
30 Bar Muscle-ups		 30m 04s
Workout Scaled
Richard Howell 05/23/2018 Sheepdog CrossFit Harper Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate		 3 rounds 9 reps
Performed as RX
Richard Howell 05/08/2018 Sheepdog CrossFit Balboa 4 RFT
100 Single Unders
Run 400 m
10 Burpees over PVC		 14m 41s
Performed as RX
Richard Howell 05/08/2018 Sheepdog CrossFit None 1 Rep Max:

Cleans		 210 lbs
Performed as RX
Richard Howell 05/02/2018 Sheepdog CrossFit Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.		 7 rounds 32 reps
Performed as RX
Richard Howell 05/01/2018 Sheepdog CrossFit Brittany - Deck of Cards Spades = Push Press 95# Barbell
Hearts = Burpees
Diamonds = KB Swings 55#
Clubs = Box Jumps 24"
Joker = 400m Run

Each number card is the number of reps for the designated exercise by suit. Face cards are 10 reps of the exercise. Aces are 11 reps of the exercise.

54 Sets to work through the entire deck. Total reps are 95 per exercise with two 400m runs. 		34m 44s
Performed as RX
Richard Howell 04/26/2018 Sheepdog CrossFit None 20 Min AMRAP
12 HR Pushups
9 Toes to Bar
6 Burpees
3 Dead Lifts @ 185#		 9 rounds 12 reps
Performed as RX
Richard Howell 04/25/2018 Sheepdog CrossFit JackieeikcaJ Row 1000 m
50 Thrusters @ 45#
60 Pull Ups
50 Thrusters @ 45#
Row 1000 m		 24m 35s
Performed as RX
Richard Howell 04/23/2018 Sheepdog CrossFit None 20 Min AMRAP
30 Box Jumps 24"
20 Push Press @ 115#
30 Pull Ups		 2 rounds 63 reps
Performed as RX
Richard Howell 04/19/2018 Sheepdog CrossFit None 25 Min AMRAP
20 Push Ups (HR)
30 Sit Ups
40 Cal Row		 5 rounds 33 reps
Performed as RX
Richard Howell 04/18/2018 Sheepdog CrossFit None 5 RFT
10 Power Cleans @ 135#
10 Burpees		 9m 19s
Performed as RX
Richard Howell 04/17/2018 Sheepdog CrossFit None 20 Min AMRepsAP:
Ascending ladders of:
Deadlifts @ 225# and HR Push Ups
1 DL; 2 HR PU
2 DL; 4 HR PU
3 DL; 6 HR PU
ETC...
After each series of deadlifts and pushups, run 50 m. 		211 reps
Performed as RX
Richard Howell 04/09/2018 Sheepdog CrossFit None 5 RFT
10 Shoulder Press @ 75#
14 Pull Ups
18 Box Jump Overs 24"		 15m 02s
Performed as RX
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