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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 12/08/2020 Sheepdog CrossFit None Tabata HR pushup
Tabata leg lever
Tabata air squat		 348 reps
Performed as RX
Scott Anderson 12/07/2020 Sheepdog CrossFit None 3 partner team, one works at a time:
120 calorie row
120 deadlifts 135/95
90 calorie row
90 hang power cleans 135/95
75 calorie row
75 front squats 135/95
45 calorie row
45 push jerks 135/95
30 calorie row
30 clusters 135/95		 38m 56s
Performed as RX
Scott Anderson 12/03/2020 Sheepdog CrossFit Guard Rail Partner WOD

You go, I go style. One person completes an entire round before tagging off.

60 Rounds Total (30 each)
1 Power Clean
2 Front Squat
3 Shoulder to Overhead
4 Burpees Over the Barbell
RX 95/65		 32m 12s
Performed as RX
Scott Anderson 12/02/2020 Sheepdog CrossFit Saved by the Barbell 3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

20-lb. ball, 115-lb. deadlifts and cleans		 231 reps
Performed as RX
Scott Anderson 12/01/2020 Sheepdog CrossFit None Two Partner team workout:
Round 1:
Run 400m together
Partner 1 - 15 Squat Cleans @ 135#
Partner 2 - 15 Turkish Getups @ 55#
(Partners work at the same time)
Then split reps of:
50 Toe to bar
50 KB Swing @ 55#
(One person works at a time)
Round 2:
Run 400m together
Partner 1 - 15 Turkish Getups @ 55#
Partner 2 - 15 Squat Cleans @ 135#
Then split reps of:
100 Double Unders
100 Situps
100 calorie Row
(One person works at a time)
Finally, do 30 burpees together		 34m 42s
Workout Scaled
Scott Anderson 11/29/2020 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		 24m 45s
Performed as RX
Scott Anderson 11/26/2020 Sheepdog CrossFit None Bench press 1-1-1-1-1 205-225-245-270f-255f lbs
Performed as RX
Scott Anderson 11/26/2020 Sheepdog CrossFit None 2 partner team:
2000m row
100 deadlifts 135#
100 pullups
100 situps
100 lunges
100 DB thrusters 25# DB
100 burpees
100 dips
100 jump ropes
100 pushups

Both partners work at the same time. Partition as desired, complete in any order.		 32m 18s
Performed as RX
Scott Anderson 11/25/2020 Sheepdog CrossFit None 3 minutes:
Run 400m
Max pullups
Rest 1 minute

3 minutes
Run 400m
Max clean and jerk 155#
Rest 1 minute

Repeat both 1 more time. Score is total reps.		 45 reps
Performed as RX
Scott Anderson 11/24/2020 Sheepdog CrossFit None 4 rounds:
30 calorie row
30 wallballs
30 situps		 21m 05s
Performed as RX
Scott Anderson 11/23/2020 Sheepdog CrossFit None 21-15-9
Front Squats 115#
Bar-facing burpees
Rest 5 min

21-15-9
Calorie Row
Bar-facing burpees
Rest 5 min

21-15-9
Calorie Row
Front Squats 115#		 37m 47s
Performed as RX
Scott Anderson 11/19/2020 Sheepdog CrossFit None 5 rounds for time of:
max rep Row Calories, 1 min
Turkish Get-ups, 50/35 lbs

Each round complete a total of 40 reps or calories.

Example:
If you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.
 31m 03s
Workout Scaled
Scott Anderson 11/17/2020 Sheepdog CrossFit None 50 situps
25 strict pullups
40 situps
20 strict pullups
30 situps
15 strict pullups
20 situps
10 strict pullups
10 situps
5 strict pullups		 14m 48s
Performed as RX
Scott Anderson 11/17/2020 Sheepdog CrossFit None 7 minute AMRAP of burpees 75 reps
Performed as RX
Scott Anderson 11/17/2020 Sheepdog CrossFit None Starting at 155#, do 2 Bench Presses every minute on the minute, adding 10# per round until failure
 9 rounds 0 reps
Performed as RX
Scott Anderson 11/16/2020 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

15 burpees
30-calorie row		 5 rounds 15 reps
Performed as RX
Scott Anderson 11/15/2020 Sheepdog CrossFit None Back Squat 10-10-10 135-185-205 lbs
Performed as RX
Scott Anderson 11/15/2020 Sheepdog CrossFit None 5 Rounds:
20 Air Squat
20 Pushup
20 Situp
20 Burpee		 20m 43s
Performed as RX
Scott Anderson 11/14/2020 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		 118 reps
Performed as RX
Scott Anderson 11/13/2020 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

12 bench presses
12 strict pull-ups

135 lb.		 7 rounds 0 reps
Performed as RX
Scott Anderson 11/12/2020 Sheepdog CrossFit None 50 calorie row
50 deadlifts @ 155#
50 wallballs
50 HR pushups
50 wallballs
50 deadlifts @ 155#
50 calorie row		 29m 15s
Performed as RX
Scott Anderson 11/09/2020 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.		 21m 53s
Performed as RX
Scott Anderson 11/06/2020 Sheepdog CrossFit None 3 rounds for time:

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

HOME ROWER		 16m 05s
Performed as RX
Scott Anderson 11/04/2020 Sheepdog CrossFit None 4 partner team:
P1 - 15 calorie row
P2 - 15 DB snatches 50#
P3 - 15 burpees
P4 - rest

Switch when each partner finishes. Total calories is score.		 337 reps
Performed as RX
Scott Anderson 11/03/2020 Sheepdog CrossFit None 25 minute AMRAP:
10 Power cleans 135#
400m run (500m row)		 6 rounds 40 reps
Performed as RX
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