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Athlete Date Sort Location Workout Name Description Results
Richard Howell 09/28/2017 Sheepdog CrossFit None 4 RFT
250m Row
5 DL @ 225#
7 HR Push Ups
9 Box Jumps 24"
11 KB Swings @ 55#		 11m 04s
Performed as RX
Richard Howell 09/26/2017 Sheepdog CrossFit None 5 RFT
50m Swim
15 HR Push Ups		 9m 12s
Performed as RX
Richard Howell 09/25/2017 Sheepdog CrossFit None 50 Wall Balls
15 Power Cleans @ 135#
50 Wall Balls
10 Power Cleans @ 155#
50 Wall Balls
5 Power Cleans @ 185#		 16m 30s
Workout Scaled
Richard Howell 09/19/2017 Sheepdog CrossFit None Row 500m
45 Double Unders
40 Med Ball Sit-Ups 20#
35 KB Swings 55#
30 Push Ups
25 Wall Balls
20 Pull Ups
15 Box Jumps 24"
10 Burpees
Run 400 m
10 Burpees
15 Box Jumps 24"
20 Pull Ups
25 Wall Balls
30 Push Ups
35 KB Swings 55#
40 Med Ball Sit Ups 20#
45 Double Unders
Row 500m
 44m 19s
Performed as RX
Richard Howell 09/18/2017 Sheepdog CrossFit None 10 Min AMRAP
20 Double Unders
3 Handstand Push Ups
20 Double Unders
6 Handstand Push Ups
20 Double Unders
9 Handstand Push Ups
....
Each round the reps of HSPU increase by 3.

Score is the total number of HSPU's performed. 		37 reps
Performed as RX
Richard Howell 09/15/2017 Sheepdog CrossFit None 8 Min EMOM
1 Hang Clean
1 Power Clean
1 Squat Clean
all at 155#

3 Min AMRAP
20 TTB
Thrusters @ 95# for the remainder
Rest 2 Min
3 Min AMRAP
20 TTB
Power Cleans @ 95# for the remainder
Rest 2 Min
3 Min AMRAP
20 TTB
OHS @ 95# for the remainder

Score is total number of thrusters, power cleans and OHS performed. 		43 reps
Performed as RX
Richard Howell 09/13/2017 Sheepdog CrossFit None Annie meets Grace
50 DU's
50 Sit-ups
6 Clean and Jerks 135#
40 DU's
40 Sit-ups
6 Clean and Jerks 135#
30 DU's
30 Sit-ups
6 Clean and Jerks 135#
20 DU's
20 Sit-ups
6 Clean and Jerks 135#
10 DU's
10 Sit-ups
6 Clean and Jerks 135#		 21m 45s
Performed as RX
Richard Howell 09/07/2017 Sheepdog CrossFit None 15 Min AMRAP Team WOD
One athlete does one round of:
10 Dead Lifts @ 185/115
25 Ab-Mat Sit-ups

While the first athlete is doing the round of exercises, the second rows for calories. After the first athlete completes the round, team members switch positions.

Score is total calories rowed by the team. 		199 reps
Performed as RX
Richard Howell 09/06/2017 Sheepdog CrossFit None 20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Squats
20 pulls on the rower for calories

Score is total calories rowed. 		141 reps
Performed as RX
Richard Howell 09/05/2017 Sheepdog CrossFit None 15.1
9 Min AMRAP
15 Toes to Bar
10 Dead Lifts @ 115#
5 Snatches @ 115#		 3 rounds 7 reps
Performed as RX
Richard Howell 09/05/2017 Sheepdog CrossFit None 15.1a

6 Min to find 1 Rep Max Clean and Jerk.

Immediately following 15.1		 205 lbs
Performed as RX
Richard Howell 08/30/2017 Sheepdog CrossFit None 5 Rounds For Time:
5 Complexes of
1 Snatch @ 115#;
2 Overhead Squats @ 115#
then
10 Burpees		 16m 22s
Performed as RX
Richard Howell 08/29/2017 Sheepdog CrossFit None 10 Min AMRAP
5 Dead Lifts @ 135#
5 Hang Power Cleans @ 135#
5 Push Jerks @ 135#		 7 rounds 7 reps
Performed as RX
Richard Howell 08/18/2017 Sheepdog CrossFit None 12 Min AMRAP
5 Wall Balls
10 Push Ups
15 Sit Ups		 12 rounds 5 reps
Performed as RX
Richard Howell 08/17/2017 Sheepdog CrossFit None 7 Min AMRAP
6 OHS @ 95#
6 Burpees Over Bar
12 Double Unders		 4 rounds 12 reps
Performed as RX
Richard Howell 08/16/2017 Sheepdog CrossFit None 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#		 16m 59s
Performed as RX
Richard Howell 08/15/2017 Sheepdog CrossFit Double Grace For Time:
60 Clean and Jerk @ 135# 		10m 55s
Performed as RX
Richard Howell 08/14/2017 Sheepdog CrossFit None In Teams of 2 for Time:
200 Double Unders
100 Wall Balls
100 Ab Mat Sit Ups
100 Pull Ups
100 HR Push Ups

One person working at a time		 21m 27s
Performed as RX
Richard Howell 08/09/2017 Sheepdog CrossFit None 10 min AMRAP
5 Burpee Pull Ups
10 KB Swings 55#
20 Wall Balls		 4 rounds 2 reps
Performed as RX
Richard Howell 08/09/2017 Sheepdog CrossFit Schmalls Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters		 43m 45s
Workout Scaled
Richard Howell 08/08/2017 Sheepdog CrossFit None 5 RFT
6 DL 225#
12 Push Ups (HR)
8 Box Jumps @ 24"		 6m 20s
Performed as RX
Richard Howell 08/02/2017 Sheepdog CrossFit None 12 Min AMRAP
20 Double Unders
10 Pull Ups
5 Burpees		 5 rounds 27 reps
Performed as RX
Richard Howell 08/01/2017 Sheepdog CrossFit None 15 Min AMRAP
8 Snatches @ 95 Lbs
10 Push Ups
12 Sit Ups		 9 rounds 6 reps
Performed as RX
Richard Howell 07/31/2017 Sheepdog CrossFit None EMOM for 12 Min
3 DL @ 225 Lbs
Burpees for the remainder of the minute

Score is the total number of burpees performed		 106 reps
Performed as RX
Richard Howell 07/26/2017 Sheepdog CrossFit Prison Walk 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Burpees
Walk 50m		 23m 32s
Performed as RX
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