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Athlete Date Sort Location Workout Name Description Results
Richard Howell 04/09/2018 Sheepdog CrossFit None 30-20-10 Rep Rounds Of:
Thrusters with 35# DB's
Toes to Bar		 12m 48s
Performed as RX
Richard Howell 04/05/2018 Sheepdog CrossFit None 100 Double Unders
Then:
3 RFT
Run 400 m
21 KB Swings @ 55#
12 Pull Ups
Then:
100 Double Unders		 25m 13s
Performed as RX
Richard Howell 04/04/2018 Sheepdog CrossFit None 10 Min AMRAP
5 Pull Ups
10 Push Ups (HR)
15 Sit Ups		 8 rounds 4 reps
Performed as RX
Richard Howell 04/03/2018 Sheepdog CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 8m 20s
Performed as RX
Richard Howell 04/03/2018 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 51s
Performed as RX
Richard Howell 04/02/2018 Sheepdog CrossFit None 10 Min EMOM:
5 Deadlifts @ 225#
Double Unders for the remainder of the minute.

Score is the total number of double unders performed. 		115 reps
Performed as RX
Richard Howell 03/29/2018 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 50s
Performed as RX
Richard Howell 03/28/2018 Sheepdog CrossFit None 20 Min AMRAP
10 OHS @ 95#
10 CTB Pull Ups
10 Box Jumps @ 24"		 6m 14s
Performed as RX
Richard Howell 03/27/2018 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 16m 26s
Performed as RX
Richard Howell 03/26/2018 Sheepdog CrossFit None 20 Min AMRAP
400 m Run
40 DU's
20 Pull Ups
10 Burpees		 2 rounds 432 reps
Performed as RX
Richard Howell 03/23/2018 Sheepdog CrossFit Open Workout 18.5 Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc		 68 reps
Performed as RX
Richard Howell 03/23/2018 Sheepdog CrossFit CrossFit Open 18.2A Clean 1RM 185 lbs
Performed as RX
Richard Howell 03/23/2018 Sheepdog CrossFit None 4 RFT
25 Push Ups on 45# Plates
50 Air Squats
400 m run		 20m 02s
Performed as RX
Richard Howell 03/20/2018 Sheepdog CrossFit None 20 Min AMRAP
12 Double Unders
9 Knees to Elbows
6 Box Jumps 24"
3 Clean and Jerks @ 185#		 6 rounds 0 reps
Performed as RX
Richard Howell 03/19/2018 Sheepdog CrossFit None 10 Min EMOM
1 Front Squat
1 Back Squat
1 Overhead Squat
all at 185#

1 Min Rest

Then:
8 Min AMRAP
5 Push Ups (HR)
10 Pull Ups
15 Double Unders		 3 rounds 2 reps
Performed as RX
Richard Howell 03/16/2018 Sheepdog CrossFit None 21-15-9
135# Dead Lifts
HR Push Ups
then
21-15-9
185# Dead Lifts
50' Bear Crawl

9 Min Time Cap		 8m 15s
Performed as RX
Richard Howell 03/08/2018 Sheepdog CrossFit 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Dumbbell squats are completed using 50 lb dumbbells		 11m 29s
Performed as RX
Richard Howell 03/05/2018 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		 11m 22s
Performed as RX
Richard Howell 03/02/2018 Sheepdog CrossFit None 15 Min AMRAP
5 SDLHP @ 115#
10 Push Press @ 115#
15 Knees to Elbows		 4 rounds 28 reps
Performed as RX
Richard Howell 03/01/2018 Sheepdog CrossFit Balboa 4 RFT
100 Single Unders
Run 400 m
10 Burpees over PVC		 15m 04s
Performed as RX
Richard Howell 02/27/2018 Sheepdog CrossFit None For Time:
Row 2k
100 Wall Balls
50 Pull Ups		 20m 51s
Performed as RX
Richard Howell 02/26/2018 Sheepdog CrossFit None 20 Min AMRAP
1, 2, 3, 4, 5....
Rep Rounds of:
Snatches @ 95 #
Bar Facing Burpees		 165 reps
Performed as RX
Richard Howell 02/23/2018 Sheepdog CrossFit None 20 Min AMRAP:
8 TTB
10 Hanging Clean and Jerk with 50# DB (5 each arm)
14 cal row		 7 rounds 12 reps
Performed as RX
Richard Howell 02/22/2018 Sheepdog CrossFit None 10 Min EMOM
2 Pause (3 Seconds) Front Squats @ 155#

2 Min Rest

Then:
8 Min AMRAP
3 Clean and Jerks
3 CTB Pull Ups
Use same weight as EMOM		 8 rounds 0 reps
Performed as RX
Richard Howell 02/19/2018 Sheepdog CrossFit None 4 RFT
21 Wall Balls
15 TTB
9 Snatches @ 115#		 22m 22s
Performed as RX
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