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Athlete Date Sort Location Workout Name Description Results
Richard Howell 02/14/2018 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 17 rounds 8 reps
Performed as RX
Richard Howell 02/14/2018 Sheepdog CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 28m 42s
Performed as RX
Richard Howell 02/13/2018 Sheepdog CrossFit Hulk 20 Min AMRAP

5 Dead Lifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

All at 115#		 9 rounds 7 reps
Performed as RX
Richard Howell 02/09/2018 Sheepdog CrossFit None For Time:

Row 1000 m
100 HR Push-Ups
Row 750 m
75 HR Push-Ups
Row 500 m
50 HR Push-Ups
Row 250 m
25 HR Push-Ups		 26m 57s
Performed as RX
Richard Howell 02/08/2018 Sheepdog CrossFit None 10 Min EMOM
1 Front Squat
1 Back Squat
1 Overhead Squat

2 Min Rest

8 Min AMRAP
10 DL @185#
10 Toes to Bar		 4m 11s
Performed as RX
Richard Howell 02/07/2018 Sheepdog CrossFit None Two Partner 20 min AMRAP:
Partner 1 - Row calories
Partner 2 - 5 Deadlifts @ 135#

Switch EMOM

Score is total calories.		 428 reps
Performed as RX
Richard Howell 02/05/2018 Sheepdog CrossFit None For Time:
30 Snatches @ 135#		 7m 38s
Performed as RX
Richard Howell 01/31/2018 Sheepdog CrossFit None For Time:
30 Lunges w/ 45# Plate Overhead
30 Knees to Elbows
30 Sit-ups
30 Cal Row
30 Sit-ups
30 Knees to Elbows
30 Lunges w/ 45# Plate Overhead		 15m 13s
Performed as RX
Richard Howell 01/29/2018 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 18m 05s
Performed as RX
Richard Howell 01/29/2018 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 18m 09s
Performed as RX
Richard Howell 01/27/2018 Sheepdog CrossFit None 4 Rounds For Time:
21 Wall Balls 20# @ 10' Target
15 Toes to Bar
9 Snatches @ 115#		 19m 28s
Performed as RX
Richard Howell 01/26/2018 Sheepdog CrossFit None For Time:
30-20-10 Rep Rounds of
Wall Balls
Pull-Ups
200 m Run after each round		 10m 54s
Performed as RX
Richard Howell 01/24/2018 Sheepdog CrossFit None 5 Rounds for Reps
1 min work, 1 min rest; 2 min work, 2 min rest; 3 min work, 3 min rest; 4 min work, 4 min rest; 5 min work.

10 Wall Balls
10 Toes to Bar
10 HR Push Ups
10 Box Jumps
10 CTB Pull Ups

Start at the top of the list for each AMRAP		 238 reps
Performed as RX
Richard Howell 01/23/2018 Sheepdog CrossFit None 4 RFT:
400 M Run
then 3 rounds of
5 Pull Ups
10 Push Ups (HR)
15 Squats		 23m 08s
Performed as RX
Richard Howell 01/22/2018 Sheepdog CrossFit None For Time:
800 m Run
100 Abmat Sit-Ups
800 m Run		 12m 14s
Performed as RX
Richard Howell 01/22/2018 Sheepdog CrossFit None For Time:
800 m Run
100 Sit Ups
800 m Run		 12m 14s
Performed as RX
Richard Howell 01/18/2018 Sheepdog CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 13m 18s
Performed as RX
Richard Howell 01/18/2018 Sheepdog CrossFit 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 9 reps
Performed as RX
Richard Howell 01/17/2018 Sheepdog CrossFit None 4 RFT
21 Wall Balls
15 Toes to Bar
9 Power Snatches @ 115#		 19m 28s
Performed as RX
Richard Howell 01/10/2018 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 13s
Performed as RX
Richard Howell 01/08/2018 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 57s
Performed as RX
Richard Howell 01/05/2018 Sheepdog CrossFit None 3 Rounds:
5 Overhead Squats @ 95#
5 Push Presses @ 95#
10 Dips

at 6 minutes:
3 Rounds:
10 Power Cleans @ 95#
10 Sumo Deadlift High Pulls @ 95#

at 12 minutes:
3 Rounds:
20 Thrusters @ 45#
20 HR Pushups		 19m 44s
Performed as RX
Richard Howell 01/04/2018 Sheepdog CrossFit None For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Handstand Push-Ups
Overhead Squats @ 115#		 20m 16s
Performed as RX
Richard Howell 01/02/2018 Sheepdog CrossFit None 3 Rounds For Time:
500 m Row
40 Squats
30 Sit-Ups
20 HR Push-Ups
10 Pull-Ups		 18m 57s
Performed as RX
Richard Howell 12/27/2017 Sheepdog CrossFit The Lyon 5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.		 33m 16s
Performed as RX
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