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Athlete Date Sort Location Workout Name Description Results
Richard Howell 11/06/2020 Sheepdog CrossFit None Deadlift
3-3-3-3-3		 305-310-315-320-325 lbs
Performed as RX
Richard Howell 11/05/2020 Sheepdog CrossFit None 30 Min Row for Distance 7,312 m
Performed as RX
Richard Howell 11/02/2020 Sheepdog CrossFit None 6250 m Row 25m 08s
Performed as RX
Richard Howell 10/31/2020 Sheepdog CrossFit None 6250 m Row 25m 37s
Performed as RX
Richard Howell 10/21/2020 Sheepdog CrossFit None Row 5000 m 20m 04s
Performed as RX
Richard Howell 10/05/2020 Sheepdog CrossFit None Clean & Jerk
2-2-2-2-2-2-2

*3 second pause, bottom of jerk		 155-165-175-185-195-195-200 lbs
Performed as RX
Richard Howell 10/03/2020 Sheepdog CrossFit None 3 Rounds for time of:
400m run
30 Thrusters, 45/35		 11m 58s
Performed as RX
Richard Howell 10/02/2020 Sheepdog CrossFit None 5 Rounds for time of:
25 Double-unders
10 Toes-to-bar
25 Double-unders
5 Bar Muscle-ups		 17m 29s
Workout Scaled
Richard Howell 09/24/2020 Sheepdog CrossFit None For time (or not):
10 Rope Climbs, 15 ft.
10 Back Squats, 65% 1RM
10m Handstand Walk
10 Ring Muscle-ups
10 Back Squats, 65% 1RM
10m Handstand Walk
10 Bar Muscle-ups
10 Back Squats, 65% 1RM
10m Handstand Walk		 21m 35s
Workout Scaled
Richard Howell 09/22/2020 Sheepdog CrossFit None 3 Intervals, each for time of:
30 Wallball Shots, 20/14
15 Dumbbell Clean & Jerks, 50# DBs

*Rest 3 minutes between each		 9m 09s
Performed as RX
Richard Howell 09/18/2020 Sheepdog CrossFit None For time:
5k run		 26m 47s
Performed as RX
Richard Howell 09/16/2020 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 11m 19s
Performed as RX
Richard Howell 09/15/2020 Sheepdog CrossFit None In an 8-minute window:
2 Hang Power Snatch, 95/65
20m Shuttle Run (10m x 2)
4 Hang Power Snatch, 95/65
40m Shuttle Run (10m x 4)
6 Hang Power Snatch, 95/65
60m Shuttle Run (10m x 6)
Etc, etc, etc...		 100 reps
Performed as RX
Richard Howell 09/10/2020 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run		 24m 26s
Performed as RX
Richard Howell 09/09/2020 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 20m 04s
Performed as RX
Richard Howell 08/26/2020 Sheepdog CrossFit None 4 rounds of:
20 Kettlebell Swings, 55 lbs
20 Box Jumps, 24 in
20 AbMat Sit-ups		 11m 43s
Performed as RX
Richard Howell 08/14/2020 Sheepdog CrossFit None For time (or not):
75 Double-unders
50m Handstand Walk
75 Double-unders
50 Ring Dips, strict
75 Double-unders		 22m 05s
Workout Scaled
Richard Howell 08/13/2020 Sheepdog CrossFit None 3 Intervals, each for time of:
6 Ring Muscle-ups
12 Thrusters, 115/75
15/10 Calories, Row

*Rest 3 min. between intervals
 7m 21s
Workout Scaled
Richard Howell 08/12/2020 Sheepdog CrossFit None 21-15-9 reps for time of:
Hang Power Cleans, 135/95
Bar-facing Burpees

*After each set of burpees do 3 15-ft. Rope Climbs		 21m 59s
Performed as RX
Richard Howell 08/11/2020 Sheepdog CrossFit None Overhead Squat
7-7-7-7-7		 135-145-155-160-165 lbs
Performed as RX
Richard Howell 08/10/2020 Sheepdog CrossFit Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 10 rounds 0 reps
Workout Scaled
Richard Howell 07/30/2020 Sheepdog CrossFit None For time:
6 x 400m repeats		 9m 49s
Performed as RX
Richard Howell 07/29/2020 Sheepdog CrossFit None 15-12-9 reps for time (or not) of:
Deadlifts, 275/185
Handstand Walk in meters		 12m 51s
Workout Scaled
Richard Howell 07/28/2020 Sheepdog CrossFit None 4 Rounds for time of:
10 Clean & Jerks, 115/75
5 Ring Muscle-ups		 7m 46s
Workout Scaled
Richard Howell 07/27/2020 Sheepdog CrossFit None For time:
3 x 1000m row		 11m 23s
Performed as RX
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