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Athlete Date Sort Location Workout Name Description Results
Richard Howell 07/26/2017 Sheepdog CrossFit None Complex:
10 Wall Balls
10 Toes to Bar
10 HR Push Ups
10 CTB Pull Ups
10 Box Jumps 30"

1 min AMRAP of the complex;
Rest 2 Min
2 min AMRAP of the complex;
Rest 2 Min
3 Min AMRAP of the complex;
Rest 2 Min
4 Min AMRAP of the complex;
Rest 2 Min
5 Min AMRAP of the complex

Restart the complex at the beginning of each AMRAP		 217 reps
Performed as RX
Richard Howell 07/25/2017 Sheepdog CrossFit None 400 m Run
Then 7 Rounds of:
10 wall balls
10 pull ups
Then:
400 m Run		 15m 08s
Performed as RX
Richard Howell 07/24/2017 Sheepdog CrossFit None 10 Min AMRAP
10 pull ups
15 wall balls
20 double unders		 3 rounds 29 reps
Performed as RX
Richard Howell 07/20/2017 Sheepdog CrossFit None EMOM for 10 Min
10 Hang Power Snatches at 75 Lbs
Double unders for the remainder of the minute

Score is the total number of double unders performed. 		55 reps
Performed as RX
Richard Howell 07/06/2017 Sheepdog CrossFit None 20 Min AMRAP
1 Dead Lift, 1 Bar Facing Burpee;
2 Dead Lifts, 2 Bar Facing Burpees;
3 Dead Lifts, 3 Bar Facing Burpees...

Each round increases the reps by 1.

Men use 205 lbs
Women use 135 lbs		 12 rounds 23 reps
Performed as RX
Richard Howell 07/03/2017 Sheepdog CrossFit None 20 Min AMRAP:
5 Dead Lifts @ 225 lbs
7 KB Swings @ 55 lbs
10 DB Push Press 40 lb DB's		 10 rounds 5 reps
Performed as RX
Richard Howell 06/30/2017 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 23m 30s
Workout Scaled
Richard Howell 06/16/2017 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 25s
Performed as RX
Richard Howell 06/15/2017 Sheepdog CrossFit SWAT Run 1.5 Mile Run 11m 40s
Performed as RX
Richard Howell 06/15/2017 Sheepdog CrossFit None 21-15-9 Reps of
Dead Lifts @225#
Box Jumps 24"		 6m 37s
Performed as RX
Richard Howell 06/14/2017 Sheepdog CrossFit None 5 RFT
5 Wall Balls
10 HR Push Ups
15 Sit Ups
200m Run		 8m 52s
Performed as RX
Richard Howell 06/13/2017 Sheepdog CrossFit None 12 Min AMRAP

Burpee-Pull Ups-Toes to Bar

For a rep set to count, you cannot come off the bar until the pull up and TTB has been completed. 		47 reps
Performed as RX
Richard Howell 06/12/2017 Sheepdog CrossFit None 12 Min AMRAP
1, 2, 3, 4, 5.... rep rounds of
95# Power Snatches
Bar Facing Burpees

WOD begins at 1 rep of each. Rep counts increases by 1 for each movement until time expires. 		10 rounds 4 reps
Performed as RX
Richard Howell 06/09/2017 Sheepdog CrossFit None 20 Min AMRAP
3 Hand Stand Push-Ups
6 Pull-Ups
9 Hand Release Push-Ups
12 Toes to Bar		 6 rounds 21 reps
Performed as RX
Richard Howell 06/08/2017 Sheepdog CrossFit None 20 Min AMRAP
10 Burpees
25 Double Unders		 6 rounds 18 reps
Performed as RX
Richard Howell 06/07/2017 Sheepdog CrossFit None Three Rounds Of:
Overhead Walking Lunges 45# Plate
Ring Rows
Kettle Bell Swings 2 Pood
Ab Mat Situps
Box Jumps 24"
Dead Lifts 225#

In this workout you move from each of six stations after a minute. The clock does not reset or stop between exercises. This is a six-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.		 304 reps
Performed as RX
Richard Howell 06/06/2017 Sheepdog CrossFit Capoot For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
 52m 18s
Performed as RX
Richard Howell 06/05/2017 Sheepdog CrossFit None 20 Min AMRAP
5 DL @115#
5 Power Cleans @115#
5 Push Presses @115#
5 OHS @115#
200 m Run		 7 rounds 100 reps
Performed as RX
Richard Howell 06/02/2017 Sheepdog CrossFit None 12 min AMRAP
10 Burpees
10 Wall Balls
100m Run w/ 45# plate		 4 rounds 70 reps
Performed as RX
Richard Howell 05/31/2017 Sheepdog CrossFit None 15 min AMRAP
Row 250m
25 Push-Ups		 6 rounds 250 reps
Performed as RX
Richard Howell 05/26/2017 Sheepdog CrossFit None Run 800m
60 Ring Push-Ups
80 Sit-Ups
100 Squats
Run 800m

Partition the ring push-ups, sit-ups and squats as desired.

Wear a vest. 		17m 32s
Performed as RX
Richard Howell 05/25/2017 Sheepdog CrossFit None For Time:
15 Power Snatches
10 Bar Facing Burpees
13 Power Snatches
10 Bar Facing Burpees
11 Power Snatches
10 Bar Facing Burpees
9 Power Snatches
10 Bar Facing Burpees
7 Power Snatches
10 Bar Facing Burpees
5 Power Snatches
10 Bar Facing Burpees
3 Power Snatches
10 Bar Facing Burpees
1 Power Snatch
10 Bar Facing Burpees

75/55#
 15m 03s
Performed as RX
Richard Howell 05/24/2017 Sheepdog CrossFit None 4 RFT
20 DB Snatches Alt Arms 40#
15 Knees to Elbows
10 SDLHP 95#
50 Single Unders		 16m 46s
Performed as RX
Richard Howell 05/23/2017 Sheepdog CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 9 rounds 13 reps
Performed as RX
Richard Howell 05/22/2017 Sheepdog CrossFit None 20 min AMRAP

25 Squats
20 Push-ups
15 Box jumps
10 Burpees
5 Pull-ups		 5 rounds 12 reps
Performed as RX
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