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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 10/10/2022 Sheepdog CrossFit None 6 Intervals, each for time of:
9 Pull-ups
7 Squat Cleans, 135/95
5 Push Jerks, 135/95

*Rest 2 minutes between each		 23m 09s
Workout Scaled
Scott Anderson 10/06/2022 Sheepdog CrossFit None Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted lunges 2x25#
20 dumbbell shoulder presses 2x25#
200-meter row (HOME ROWER)

Use a pair of dumbbells totaling roughly one-third your body weight.		 7 rounds 16 reps
Performed as RX
Scott Anderson 10/05/2022 Sheepdog CrossFit None 3 rounds:
Row 400m
30 pullups
25 flutter kicks 4-ct
20 thrusters 45#
15 dips

HOME ROWER		 28m 20s
Performed as RX
Scott Anderson 10/04/2022 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		 3,632 m
Performed as RX
Scott Anderson 10/03/2022 Sheepdog CrossFit None 5 rounds:
10 power cleans 95#
10 pushups
10 back squats 95#
10 v-ups		 15m 43s
Performed as RX
Scott Anderson 09/29/2022 Sheepdog CrossFit None 50-40-30-20-10 rep Rounds:
Burpee
Situp		 25m 24s
Performed as RX
Scott Anderson 09/27/2022 Sheepdog CrossFit None 4 Rounds:
Row 300m
30 Flutterkicks 4-ct
20 Dips
10 Medicine ball cleans 20#

HOME ROWER		 20m 04s
Performed as RX
Scott Anderson 09/25/2022 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		 24m 27s
Performed as RX
Scott Anderson 09/22/2022 Sheepdog CrossFit None 5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch

HOME ROWER		 24m 17s
Performed as RX
Scott Anderson 09/21/2022 Sheepdog CrossFit None 4 rounds:
30 calorie row
30 wallballs
30 situps		 25m 26s
Performed as RX
Scott Anderson 09/19/2022 Sheepdog CrossFit None 10 min AMRAP:
5 Mountain Climbers 4-ct
10 Pushups (Chest and Chin)
15 Air Squats		 7 rounds 11 reps
Performed as RX
Scott Anderson 09/15/2022 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 35 reps
Performed as RX
Scott Anderson 09/12/2022 Sheepdog CrossFit None 12 minutes EMOM:
10 KB swings 55#
After the swings, do as many burpees as possible for the remainder of the minute.

Score is total swings completed.		 58 reps
Performed as RX
Scott Anderson 09/12/2022 Sheepdog CrossFit None 12 minute AMRAP:
18 Wall balls @ 20#
8 Toes to bar		 5 rounds 11 reps
Performed as RX
Scott Anderson 09/09/2022 Sheepdog CrossFit CrossFit Open 19.1 Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.		 4 rounds 30 reps
Performed as RX
Scott Anderson 09/08/2022 Sheepdog CrossFit Christine HOME ROWER 3 rounds for time of:
500m row
12 Bodyweight Deadlifts (185#)
21 Box Jumps (24")

HOME ROWER 		22m 18s
Performed as RX
Scott Anderson 09/07/2022 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 09/05/2022 Sheepdog CrossFit None 2 Partner Team:

20 minute AMRAP:
P1 - Row 250m (HOME ROWER)
P2 - max reps of alt. Burpee KB snatch @ 55#

Switch after each row		 112 reps
Performed as RX
Scott Anderson 09/02/2022 Sheepdog CrossFit None 6-9-12-9-6
Lateral burpees over bar
Front squats 135#
C2B pullups		 18m 47s
Performed as RX
Scott Anderson 09/01/2022 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		 3,586 m
Performed as RX
Scott Anderson 08/29/2022 Sheepdog CrossFit 210519 50-40-30-20-10 reps for time of:

Kettlebell swings
Sit-ups

16-kg KB 24-kg KB		 13m 29s
Performed as RX
Scott Anderson 08/29/2022 Sheepdog CrossFit None 12 minute AMRAP:
20 Power Clean and Jerks 95#
15 Snatches
10 Thrusters		 1 rounds 27 reps
Performed as RX
Scott Anderson 08/26/2022 Sheepdog CrossFit None 3 rounds for time:

Row 500 meters
15 strict pull-ups
30 regular push-ups		 20m 09s
Performed as RX
Scott Anderson 08/24/2022 Sheepdog CrossFit None 20 minute AMRAP:
5 strict pullups
10 deadlifts 155#
15 v-ups
20 calories assault bike		 3 rounds 21 reps
Performed as RX
Scott Anderson 08/23/2022 Sheepdog CrossFit None 50-40-30-20-10 reps for time of:

Row (calories)
Thrusters

35 lb. 45 lb.		 26m 36s
Performed as RX
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