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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 12/29/2022 Sheepdog CrossFit None 21 minute AMRAP:
21 calories Assault bike
21 KB swings 55#
21 abmat situps		 4 rounds 29 reps
Performed as RX
Scott Anderson 12/27/2022 Sheepdog CrossFit None 10-9-8...
Burpees over Barbell (did bar facing)
Power Cleans 135#
Wallballs		 21m 29s
Performed as RX
Scott Anderson 12/26/2022 Sheepdog CrossFit 180107 On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

HOME ROWER		 3,420 m
Performed as RX
Scott Anderson 12/22/2022 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		 6 rounds 8 reps
Performed as RX
Scott Anderson 12/20/2022 Sheepdog CrossFit None 50 strict pullups
Then:
21-15-9
Power cleans 135
Row calories		 20m 44s
Performed as RX
Scott Anderson 12/15/2022 Sheepdog CrossFit None 21 minute AMRAP:
21 calories Assault bike
21 KB swings 55#
21 abmat situps		 4 rounds 36 reps
Performed as RX
Scott Anderson 12/12/2022 Sheepdog CrossFit None 5 min AMRAP
5 Hanging Power Cleans @ 95#
5 Burpees Over Bar
5 Knees to Elbow

Rest 2 min

5 min AMRAP
10 Calorie Row
10 Thrusters @ 75#
10 Pull-Ups

Rest 2 min

5 min AMRAP
5 Box Jumps @ 24
5 Kettle Bell Swings @ 50#
5 Wall-Balls @ 20#

Rest 2 min

5 min AMRAP
10 Ring Push-Ups
10 Sit-Ups
10 Air Squats		 13 rounds 26 reps
Performed as RX
Scott Anderson 12/05/2022 Sheepdog CrossFit None For time:
0 - 10:00: Row 2000m, then max clean and jerks 95#
10 - 13:00: Rest
13 - 20:00: Row 1000m, then max thrusters 95#
20 - 23:00: Rest
23 - 27:00: Row 500m, then max wallballs		 48 reps
Performed as RX
Scott Anderson 12/01/2022 Sheepdog CrossFit None 20 min AMRAP:
5 Pullup
10 Wall Ball @ 20#
15 KB Swing @ 55#		 8 rounds 1 reps
Performed as RX
Scott Anderson 11/29/2022 Sheepdog CrossFit None Complete as many rounds as possible in 20 mins of:
20 Calories Assault Bike
15 Dips
10 Dumbbell Turkish Get-ups, 35 lbs		 3 rounds 0 reps
Performed as RX
Scott Anderson 11/26/2022 Sheepdog CrossFit None 4 rounds:
8 2-ct lunges w/25#DBs
8 burpees
8 2-ct lunges w/25#DBs
8 burpees
8 strict pullups

Buy out: 50 Squats with 25#DBs		 20m 28s
Workout Scaled
Scott Anderson 11/21/2022 Sheepdog CrossFit None 4 Rounds:
Row 300m
30 Flutterkicks 4-ct
20 Dips
10 Medicine ball cleans 20#

HOME ROWER		 19m 20s
Performed as RX
Scott Anderson 11/16/2022 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 19m 56s
Performed as RX
Scott Anderson 11/15/2022 Sheepdog CrossFit None 21 minute AMRAP:
21 calories Assault bike
21 KB swings 55#
21 abmat situps		 4 rounds 17 reps
Performed as RX
Scott Anderson 11/12/2022 Sheepdog CrossFit Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.		 5 rounds 30 reps
Performed as RX
Scott Anderson 11/10/2022 Sheepdog CrossFit None 20 minute AMRAP:
5 strict pullups
10 deadlifts 155#
15 v-ups
20 calories assault bike		 3 rounds 40 reps
Performed as RX
Scott Anderson 11/03/2022 Sheepdog CrossFit None 5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch

HOME ROWER		 22m 40s
Performed as RX
Scott Anderson 10/31/2022 Sheepdog CrossFit 160830 Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.

HOME ROWER		 14m 30s
Performed as RX
Scott Anderson 10/26/2022 Sheepdog CrossFit None 4 Rounds:
In 2 minutes, row 250m
Once finished, do Squat Cleans @ 135# for remainder of time.
Rest 2 minutes between rounds.

SQ CL are score. 		17 reps
Performed as RX
Scott Anderson 10/24/2022 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.		 225 reps
Performed as RX
Scott Anderson 10/22/2022 Sheepdog CrossFit None 20 minute AMRAP:
5 strict pullups
10 alternating SA KB snatch @35#
15 situps
20 air squats		 8 rounds 5 reps
Performed as RX
Scott Anderson 10/21/2022 Sheepdog CrossFit None 10-9-8...
Burpees over Barbell
Power Cleans 135#
Wallballs		 22m 12s
Performed as RX
Scott Anderson 10/18/2022 Sheepdog CrossFit None 4 minutes:
Row 500m
AMRAP thrusters 75#

Rest 2 minutes

4 minutes:
Row 500m
AMRAP snatches 75#

Rest 2 minutes

4 minutes:
Row 500m
AMRAP Squat cleans 75#		 46 reps
Performed as RX
Scott Anderson 10/17/2022 Sheepdog CrossFit None 21 minute AMRAP:
21 calories Assault bike
21 KB swings 55#
21 abmat situps		 4 rounds 32 reps
Performed as RX
Scott Anderson 10/15/2022 Sheepdog CrossFit None 3 rounds for time:

Row 500 meters
15 strict pull-ups
30 regular push-ups

HOME ROWER		 20m 12s
Performed as RX
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