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Athlete Date Sort Location Workout Name Description Results
Richard Howell 05/19/2017 Sheepdog CrossFit None Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
Rest 1 min
Run 400m
Rest 2 min
Run 800m		 19m 39s
Performed as RX
Richard Howell 05/18/2017 Sheepdog CrossFit None For Time:
43 Box Jumps
43 Jumping Pull Ups
43 KB Swings 35#
43 Walking Lunges
43 Knees to Elbows
43 Push Press 45#
43 Bent over barbell rows 45#
43 Wall Balls 20#
43 Burpees
43 Double Unders		 30m 55s
Performed as RX
Richard Howell 05/17/2017 Sheepdog CrossFit CrossFit Open 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps		 3 rounds 39 reps
Performed as RX
Richard Howell 05/16/2017 Sheepdog CrossFit None 15 min AMRAP
10 squats
8 sit ups
6 push ups (HR)
4 pull ups		 15 rounds 10 reps
Performed as RX
Richard Howell 05/15/2017 Sheepdog CrossFit None 5 RFT:
7 OHS L Arm 55# KB
7 OHS R Arm 55# KB
14 TTB		 14m 25s
Performed as RX
Richard Howell 05/12/2017 Sheepdog CrossFit Danny As many rounds as possible in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups		 2 rounds 69 reps
Performed as RX
Richard Howell 05/11/2017 Sheepdog CrossFit None For Time:
10 Pull-ups; 1 KB Swing 55#;
9 Pull-ups; 2 KB Swings;
8 Pull-ups; 3 KB Swings;
7 Pull-ups; 4 KB Swings;
6 Pull-ups; 5 KB Swings;
5 Pull-ups; 6 KB Swings;
4 Pull-ups; 7 KB Swings;
3 Pull-ups; 8 KB Swings;
2 Pull-ups; 9 KB Swings;
1 Pull-up; 10 KB Swings		 8m 15s
Performed as RX
Richard Howell 05/10/2017 Sheepdog CrossFit None 15 min AMRAP
3 DL @ 225#
6 push-ups on bar
9 sit-ups		 19 rounds 0 reps
Performed as RX
Richard Howell 05/09/2017 Sheepdog CrossFit None 3 Rounds for time:
Row 500m
25 Abmat situ-ps
20 push-ups
15 pull-ups
10 OH squats 95#
 20m 34s
Performed as RX
Richard Howell 05/04/2017 Sheepdog CrossFit Randy 75 pound Power snatch, 75 reps for time. 5m 50s
Performed as RX
Richard Howell 05/04/2017 Sheepdog CrossFit None Run 800 m
12 box jump overs 24"
20 wall balls
Run 400 m
12 box jump overs 24"
20 wall balls
Run 200 m
12 box jump overs 24'
20 wall balls		 14m 09s
Performed as RX
Richard Howell 05/03/2017 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 5m 15s
Performed as RX
Richard Howell 05/03/2017 Sheepdog CrossFit Crossfit.com 140429 For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders(did 40 double unders)		 30m 10s
Performed as RX
Richard Howell 05/02/2017 Sheepdog CrossFit None For time:
100 double-unders
25 push presses, 95#
25 med ball sit-ups, 20#
75 double-unders
20 push presses
20 med ball sit-ups
50 double-unders
15 push presses
15 med ball sit-ups 		30m 53s
Performed as RX
Richard Howell 05/02/2017 Sheepdog CrossFit None 15 min AMRAP

6 snatches @ 75#
9 Hand release push-ups
12 sit-ups		 11 rounds 20 reps
Performed as RX
Richard Howell 05/01/2017 Sheepdog CrossFit None Three Rounds for Time
500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups		 21m 28s
Performed as RX
Richard Howell 03/03/2016 Sheepdog CrossFit None 3 rounds for time of:
- 1000M row
- 15 HSPU
- 3 rope climbs
 31m 40s
Performed as RX
Richard Howell 03/02/2016 Sheepdog CrossFit None Part I - From the floor. with a 20 minute running clock.

0-5min Shoulder Press. Heavy Single
5-10min Push Press. Heavy Single
10-15min Push Jerk. Heavy Single
15-20min Split Jerk. Heavy Single
Part II - AMRAP in 6 minutes of:

3 Deadlifts( w/ bar from last jerk )
6 pull ups
9 push ups
12 air squats		 4 rounds 4 reps
Performed as RX
Richard Howell 03/01/2016 Sheepdog CrossFit 160301 9-15-21 reps for time of:
Row for calories
115-lb. power snatches		 13m 12s
Performed as RX
Richard Howell 02/26/2016 Sheepdog CrossFit CrossFit Games Open 16.1 Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 bar-facing burpees over the bar
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.		 4 rounds 18 reps
Performed as RX
Richard Howell 02/25/2016 Sheepdog CrossFit None 5 rounds for time of:

40 double unders
20 push presses 75/55#
10 SDHP 75/55#
 23m 51s
Performed as RX
Richard Howell 02/24/2016 Sheepdog CrossFit None Nautical Helen

3 rounds for time of:
- 400M row
- 21 KB Swings 53#/35#
- 12 Pull Ups

**time cap 15 min**
 14m 09s
Performed as RX
Richard Howell 02/19/2016 Sheepdog CrossFit None Part I - Alternating EMOM for 10 min:
Odd - Pressing snatch balance + heaving snatch balance + snatch balance
Even - 20 seconds hanging L- Sit (from pull up)

Part II - AMRAP in 10 minutes:
1 OHS 95/65# - 1 C2B Pull Up
2 OHS 95/65# - 2 C2B Pull Ups
Each round the reps go up by one till time expires		 72 reps
Workout Scaled
Richard Howell 02/19/2016 Sheepdog CrossFit 160219 For time, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 reps

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.		 20m 58s
Workout Scaled
Richard Howell 02/18/2016 Sheepdog CrossFit None Row 1000 m
21 shoulder press 95#
Row 750 m
15 shoulder press 95#
Row 500 m
9 shoulder press 95#		 14m 04s
Performed as RX
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