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Athlete Date Sort Location Workout Name Description Results
Richard Howell 12/12/2017 Sheepdog CrossFit 171211 4 rounds for time of:
Row 500 meters
155-lb. overhead squats, 10 reps		 25m 29s
Performed as RX
Richard Howell 12/07/2017 Sheepdog CrossFit None 20 Min AMRAP
5 Handstand Push-Ups
10 Dead Lifts @ 185#
15 Ab Mat Sit-Ups
20 Double Unders		 9 rounds 3 reps
Performed as RX
Richard Howell 12/05/2017 Sheepdog CrossFit None 12 Min AMRAP
20 Cal Row
15 Ring Push Ups		 6 rounds 2 reps
Performed as RX
Richard Howell 12/04/2017 Sheepdog CrossFit None 4 RFT
21 Wall Balls
15 Toes to Bar
9 Snatches @ 115#		 17m 12s
Performed as RX
Richard Howell 11/30/2017 Sheepdog CrossFit 7 Deadly Sins For Time:
10 Chest to Bar Pull-Ups
20 Toes to Bar
30 Dead Lifts @ 185#
100 Double Unders
30 Box Jumps 24"
20 Burpees
10 Cleans @ 185#		 15m 02s
Performed as RX
Richard Howell 11/28/2017 Sheepdog CrossFit None For Time:
20 Cal Row
30 Wall Balls
20 Toes to Bar
30 Box Jumps 24"
20 SDLHP 95#
30 Burpees
20 Shoulders to Overhead 95#
20 Cal Row		 13m 25s
Performed as RX
Richard Howell 11/27/2017 Sheepdog CrossFit None 12 Min AMRAP
6n SDLHP @ 95#
6 Burpees
6 Power Snatches @ 95#		 7m 09s
Performed as RX
Richard Howell 11/21/2017 Sheepdog CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 1h 23m 35s
Performed as RX
Richard Howell 11/20/2017 Sheepdog CrossFit Josh For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups		 12m 29s
Performed as RX
Richard Howell 11/14/2017 Sheepdog CrossFit viola 20 Min AMRAP
400 m Run
11 Power Snatches 95#
17 Pull Ups
13 Power Cleans 95#		 2 rounds 39 reps
Performed as RX
Richard Howell 11/14/2017 Sheepdog CrossFit None 5 Rounds with a 3 Man Team for Time:
Row 500m
15 Burpee Box Jump Overs 24"
10 Overhead Squats @ 115#

Each person starts on a separate station. Team members do not rotate to the next station until every team member has completed their exercises.
33m 49s
Performed as RX
Richard Howell 11/01/2017 Sheepdog CrossFit The Ghost 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.		 272 reps
Performed as RX
Richard Howell 10/31/2017 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 306 reps
Performed as RX
Richard Howell 10/30/2017 Sheepdog CrossFit None 5 Rounds for Reps
1 Min Muscle Snatch 75#
1 Min OHS 75#
1 Min Burpees Over Bar
1 Min Rest		 198 reps
Performed as RX
Richard Howell 10/26/2017 Sheepdog CrossFit None 2 Person Team WOD
Split Workload as Desired
17 Min to Complete
60 DL 135#
30 Burpees
60 Front Squat 135#
30 Burpees
60 Push Press 135#
30 Burpees
As many Clean and Jerks 135# as possible until time runs out.
Score is total number of C&J's performed		 5 reps
Performed as RX
Richard Howell 10/25/2017 Sheepdog CrossFit None EMOM for 12 Min
10 Wall Balls
Burpees for the remainder of the min
Score is the total number of burpees performed
 54 reps
Performed as RX
Richard Howell 10/24/2017 Sheepdog CrossFit None In teams of 2:
With an 18 min running clock:
0-3 min
#1 ran 400m; upon return #2 did 225# DL for remainder of time.
3-6 min
#2 ran 400m; upon return #1 did 135# C&J for remainder of time.
6-9 min
#1 ran 400m; upon return #2 did pull-ups for remainder of time
9-12 min
#2 ran 400m; upon return #1 did 225# DL for remainder of time.
12-15 min
#1 ran 400m; upon return #2 did 135# C&J for remainder of time.
15-18 min
#2 ran 400m; upon return #1 did pull-ups for remainder of time.

Score is the total number of reps completed by both athletes. 		115 reps
Performed as RX
Richard Howell 10/23/2017 Sheepdog CrossFit None 2 RFT
25 Pull Ups
50 Sit Ups (Abmat)
100 DU's
 15m 35s
Performed as RX
Richard Howell 10/10/2017 Sheepdog CrossFit None 4 RFT
Run 400 m
20 Pull-Ups
25 Sit-Ups		 19m 09s
Performed as RX
Richard Howell 10/09/2017 Sheepdog CrossFit None 10 Min EMOM
5 Cleans @ 135#
Burpees for the remainder of the minute.

Score is the total number of burpees performed		 69 reps
Performed as RX
Richard Howell 10/05/2017 Sheepdog CrossFit None For Time:
30 Pull Ups
20 Box Jumps 24"
10 Snatch 135#
20 Box Jumps 24"
30 Pull Ups		 10m 28s
Performed as RX
Richard Howell 10/04/2017 Sheepdog CrossFit None For time:
Set the rower for 2500 m row
One person does 20 TTB
Second person rows until TTB are complete
Third person holds a plank until TTB are complete

Workout ends when 2500 m row is completed. 		10m 45s
Performed as RX
Richard Howell 10/03/2017 Sheepdog CrossFit None 4 RFT
Row 500m
25 Push Ups (Cooper Standard)
25 Sit Ups (Abmat)		 16m 07s
Performed as RX
Richard Howell 10/03/2017 Sheepdog CrossFit None 4 RFT
500m Row
25 Push Ups
25 Sit Ups
 16m 07s
Performed as RX
Richard Howell 10/02/2017 Sheepdog CrossFit Helen 3 RFT
400 M Run
21 KBS 1.5 Pood
12 Pull Ups		 12m 19s
Performed as RX
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