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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 09/03/2024 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

12 bench presses
12 strict pull-ups

135 lb.		 5 rounds 21 reps
Performed as RX
Scott Anderson 08/30/2024 Sheepdog CrossFit None 2 Rounds of:
2 min HR Pushup
2 min Situp (Abmat)
2 min 4-ct Flutterkick
2 min Air Squat		 385 reps
Performed as RX
Scott Anderson 08/27/2024 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

15 burpees
30-calorie row		 5 rounds 7 reps
Performed as RX
Scott Anderson 08/26/2024 Sheepdog CrossFit None EMOM for 6 minutes:
7 Overhead squats

Immediately after that,

10 minute AMRAP:
10 Hanging Power Cleans
15 Burpee Box Jumps

Use same weight for OH squats and cleans.		 3 rounds 3 reps
Workout Scaled
Scott Anderson 08/20/2024 Sheepdog CrossFit None 15 minute AMRAP:
10 KB swing 55#
10 Goblet Squat 55#
10 burpees		 5 rounds 23 reps
Performed as RX
Scott Anderson 08/19/2024 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 20m 37s
Performed as RX
Scott Anderson 08/16/2024 Sheepdog CrossFit None 3 rounds for time:

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

HOME ROWER		 21m 58s
Performed as RX
Scott Anderson 08/14/2024 Sheepdog CrossFit None Rest for 1:1 rate after each interval

50 box jumps
18 calories assault bike
-------
2 intervals of
75 air squats
15 calories
--------
3 intervals of
15 pullups
12 calories		 38m 04s
Performed as RX
Scott Anderson 08/13/2024 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

15 burpees
30-calories assault bike		 3 rounds 37 reps
Performed as RX
Scott Anderson 08/12/2024 Sheepdog CrossFit None 20 minute AMRAP:
5 thruster @ 95#
7 hanging power clean @ 95#
10 sumo-deadlift high pull @ 95#		 6 rounds 8 reps
Performed as RX
Scott Anderson 08/08/2024 Sheepdog CrossFit None 4 Rounds of:
Row 500m
Then 3 rounds of Cindy:
5 pullups
10 pushups
15 air squats		 31m 27s
Performed as RX
Scott Anderson 08/06/2024 Sheepdog CrossFit None 10-9-8...
Burpees over Barbell (did bar facing)
Power Cleans 135#
Wallballs		 20m 12s
Performed as RX
Scott Anderson 08/02/2024 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

12 bench presses
12 strict pull-ups

135 lb.		 5 rounds 14 reps
Performed as RX
Scott Anderson 08/01/2024 Sheepdog CrossFit None 3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#

Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m		 38m 20s
Performed as RX
Scott Anderson 07/29/2024 Sheepdog CrossFit None 20 minute AMRAP:
5 burpees
10 regular pushups
15 air squats		 12 rounds 1 reps
Performed as RX
Scott Anderson 07/26/2024 Sheepdog CrossFit None 7 Rounds:
7 Push Press @ 2x35# DB
7 HR Pushup
7 KB Swing @ 35#
7 Hang power Clean @ 2x35# DB
7 Burpee
7 Air Squat
7 Situp		 19m 44s
Performed as RX
Scott Anderson 07/25/2024 Sheepdog CrossFit None 20 minute AMRAP:
5 strict pullups
10 alternating SA KB snatch @35#
15 situps
20 air squats		 7 rounds 17 reps
Performed as RX
Scott Anderson 07/24/2024 Sheepdog CrossFit None 21-15-9
Burpees
Lunges
Pushups
Rest 2 minutes
Then 15-12-9
Rest 2 minutes
Then 12-9-6		 23m 46s
Performed as RX
Scott Anderson 07/22/2024 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute KB Swings @ 55#
1 minute Rest 		194 reps
Performed as RX
Scott Anderson 07/17/2024 Sheepdog CrossFit None 3 Rounds:
Row 500m
30 Flutterkicks 4-ct
20 Deadlifts 155#
10 strict pullups		 23m 17s
Performed as RX
Scott Anderson 07/12/2024 Sheepdog CrossFit None 10 rounds:
45 seconds row for calories
15 seconds rest
45 seconds burpees
15 seconds rest		 210 reps
Performed as RX
Scott Anderson 07/11/2024 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 22m 00s
Performed as RX
Scott Anderson 07/09/2024 Sheepdog CrossFit Amy Kinsey birthday WOD AMRAP 45:
45 Goblet squats 55#
7 situps
9 burpees over KB
45 KB swings 55#
7 situps
9 burpees over KB
45 box jumps 24"
7 situps
9 burpees over KB
79 single under jump ropes		 2 rounds 61 reps
Performed as RX
Scott Anderson 07/08/2024 Sheepdog CrossFit None 50 situps
15 power cleans 115#
40 situps
12 power cleans
30 situps
9 power cleans
20 situps
6 power cleans
10 situps
3 power cleans 		10m 42s
Performed as RX
Scott Anderson 07/03/2024 Sheepdog CrossFit None 50 Burpees
75 Flutterkicks 4-ct
100 HR Pushups
150 Situps		 24m 00s
Performed as RX
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