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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 09/24/2021 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 17 rounds 34 reps
Performed as RX
Scott Anderson 09/17/2021 Sheepdog CrossFit None 5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch

HOME ROWER		 22m 24s
Performed as RX
Scott Anderson 09/16/2021 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 20m 17s
Performed as RX
Scott Anderson 09/13/2021 Sheepdog CrossFit None Partner workout
15:00 AMRAP
1-2-3-4-5...
Box Jump Overs @ 24
Power Clean @ 75#
Shoulder to Overhead
Alternate complete rounds with partner		 14 rounds 29 reps
Performed as RX
Scott Anderson 09/12/2021 Sheepdog CrossFit None 3 partner team workout:
Row 5k
1 person rows
1 person planks (regular or switching to the sides)
1 person does 20 toe to bars

Switch places each time the 20 toe to bars are finished until the 5k is completed.

HOME ROWER		 25m 38s
Performed as RX
Scott Anderson 09/08/2021 Sheepdog CrossFit None 10-9-8...
Burpees over Barbell
Power Cleans 135#
Wallballs		 18m 21s
Performed as RX
Scott Anderson 09/06/2021 Sheepdog CrossFit None Two partner Team
Alternate movements for 30 minutes:
50 Air Squats
40 KB Swings 55#
30 Push Press 95#
20 Burpees
10 Strict Pullups		 4 rounds 69 reps
Performed as RX
Scott Anderson 09/04/2021 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 12s
Performed as RX
Scott Anderson 09/03/2021 Sheepdog CrossFit None 5 Rounds:
Run 400m (I rowed 500m)
15 left arm DB snatch 35#
15 right arm DB snatch 35#
 21m 11s
Performed as RX
Scott Anderson 09/01/2021 Sheepdog CrossFit None 12 minutes EMOM:
10 Wall balls
After the wall balls, do as many burpees as possible for the remainder of the minute.

Score is total burpees completed.		 52 reps
Performed as RX
Scott Anderson 08/30/2021 Sheepdog CrossFit 210519 50-40-30-20-10 reps for time of:

Kettlebell swings
Sit-ups

16-kg KB 24-kg KB		 13m 10s
Performed as RX
Scott Anderson 08/25/2021 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		 3,902 m
Performed as RX
Scott Anderson 08/23/2021 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

15 burpees
30-calorie row		 5 rounds 25 reps
Performed as RX
Scott Anderson 08/19/2021 Sheepdog CrossFit None Team workout:

5 Rounds:
15 Deadlifts @ 115
12 Hanging Power Cleans @ 115
9 Front Squats @ 115
6 Push Jerks @ 115

Each partner completes 5 rounds. Each partner completes one full round at a time.		 27m 50s
Performed as RX
Scott Anderson 08/18/2021 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		 23m 43s
Performed as RX
Scott Anderson 08/17/2021 Sheepdog CrossFit Farm Friday 022219 Part A

100 Push-Ups (HR)
200 Sit-Ups
300 Squats

Complete in teams of 4, only 1 person working at a time.

Part B

Complete 2 Rounds, rotate stations after run (all stations must be complete before rotation)

Station 1 - Run 200M
Station 2 - 64M Farmers Carry @ 45#
Station 3 - 32 Jump Rope (SU)
Station 4 - 16 Burpees
Station 5 - 8 Push Press @ 75#
Station 6 - 4 Box Jumps @ 30
Station 7 - 2 Turkish Get-Ups (1 each side)
Station 8 - Rest
 30m 41s
Workout Scaled
Scott Anderson 08/12/2021 Sheepdog CrossFit None 6-9-12-9-6
Lateral burpees over bar
Front squats 135#
C2B pullups		 16m 04s
Performed as RX
Scott Anderson 08/10/2021 Sheepdog CrossFit None 20 min AMRAP:
5 Pullup
10 Wall Ball @ 20#
15 KB Swing @ 55#		 9 rounds 13 reps
Performed as RX
Scott Anderson 08/09/2021 Sheepdog CrossFit None 4 Rounds:
Row 300m
30 Flutterkicks 4-ct
20 Dips
10 Medicine ball cleans 20#

HOME ROWER		 17m 26s
Performed as RX
Scott Anderson 08/08/2021 Sheepdog CrossFit None 2 partner team:
6 rounds:
15 burpees
20 SA DB snatch #50
12 thrusters 75#

Partners switch after each movement		 14m 37s
Performed as RX
Scott Anderson 08/07/2021 Sheepdog CrossFit Mel 15 Minute AMRAP (with a Team of 3)

15 Sit-Ups
12 Calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Synchronized Burpees

Alternate teammates upon completion of each movement. Example, Partner A completes Sit-Ups, then Partner B completes Row, then Partner C completes Power Cleans, then Partner A completes Pull-Ups. Everyone completes all 6 Burpees. Partner B begins Round 2 with Sit-Ups, Partner C completes Row, etc. All three partners must complete the burpees together.		 7 rounds 15 reps
Performed as RX
Scott Anderson 08/04/2021 Sheepdog CrossFit None 2 partner team workout:
30 rounds:
10 calorie row
10 overhead lunges 75#

Partners alternate rounds		 39m 39s
Performed as RX
Scott Anderson 08/02/2021 Sheepdog CrossFit None 21-15-9:
Row calories
Thrusters 65#
Medicine ball cleans
SDHP 65#
Wallballs
Burpees		 27m 57s
Performed as RX
Scott Anderson 07/31/2021 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		 3,768 m
Performed as RX
Scott Anderson 07/27/2021 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.		 230 reps
Performed as RX
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