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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 09/16/2020 Sheepdog CrossFit None 100 bench press 135#

Every time you break, do 5 strict pullups.		 15m 33s
Performed as RX
Scott Anderson 09/16/2020 Sheepdog CrossFit None On a 10-minute running clock:

2 minutes of sit-ups
2 minutes of squats
90 seconds of sit-ups
90 seconds of squats
1 minute of sit-ups
1 minute of squats
30 seconds of sit-ups
30 seconds of squats		 315 reps
Performed as RX
Scott Anderson 09/15/2020 Sheepdog CrossFit None 25 minute AMRAP:
10 Power cleans 135#
400m run (500m row)		 6 rounds 135 reps
Performed as RX
Scott Anderson 09/14/2020 Sheepdog CrossFit None Back Squat 3-3-3-3 185-215-225-215 lbs
Performed as RX
Scott Anderson 09/14/2020 Sheepdog CrossFit None 20 minute AMRAP:
20 burpees
20 calorie row
20 abmat situps		 4 rounds 30 reps
Performed as RX
Scott Anderson 09/10/2020 Sheepdog CrossFit Tabata Barbell Tabata deadlift 185#
Tabata hanging power clean 135#
Tabata front squat 85#
Tabata push press 65#

Rest 1 minute between each set.		 202 reps
Performed as RX
Scott Anderson 09/09/2020 Sheepdog CrossFit None On a 25-minute clock:

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats		 496 reps
Performed as RX
Scott Anderson 09/08/2020 Sheepdog CrossFit Tommy Mack 2 rounds:
12 burpees
12 thrusters @115#
12 burpees
12 power snatches
12 burpees
12 push jerks
12 burpees
12 hanging squat cleans
12 burpees
12 overhead squats		 33m 11s
Workout Scaled
Scott Anderson 09/03/2020 Sheepdog CrossFit None 3 rounds:
30 HR pushups
30 alternating 1-arm KB snatch @ 35#
30 situps		 13m 29s
Performed as RX
Scott Anderson 09/02/2020 Sheepdog CrossFit Frank is 42!!! For time:
42 burpees
42 pullups
42 power cleans 95#
42 KB swings 55#
42 calorie row
42 pushups
42 wallballs		 24m 31s
Performed as RX
Scott Anderson 09/01/2020 Sheepdog CrossFit None 20 minute AMRAP:
10 Dual KB deadlifts
40 meter farmers carry
10 Dual KB thrusters
40 meter farmers carry

55# KBs		 6 rounds 7 reps
Workout Scaled
Scott Anderson 08/31/2020 Sheepdog CrossFit None 2 Rounds of:
2 min HR Pushup
2 min Situp (Abmat)
2 min 4-ct Flutterkick
2 min Air Squat		 475 reps
Performed as RX
Scott Anderson 08/27/2020 Sheepdog CrossFit None 2 rounds:
Row 1000m
50 pushups
Row 500m
25 bench press 155#

Rest 5 minutes between rounds		 30m 11s
Performed as RX
Scott Anderson 08/26/2020 Sheepdog CrossFit None In 3 person team, rotate positions every minute:

18 minute AMRAP:
Station 1: Rest
Station 2: Row for calories
Station 3: Wall balls

Team score is total calories plus wall balls.		 614 reps
Performed as RX
Scott Anderson 08/25/2020 Sheepdog CrossFit None 3 partner team 21 minute AMRAP:
P1 - 20 situps
P2 - Max reps ground to overhead
P3 - rest/count

Switch stations every minute. Score is total number of pounds lifted by the team at the end of the AMRAP. Weights on barbell may be changed as desired throughout workout.		 23700 lbs
Performed as RX
Scott Anderson 08/24/2020 Sheepdog CrossFit None For time:
55 Shoulder to Overhead 75#
10 Burpees over bar, 1 pullup
9 Burpees over bar, 2 pullups
8 Burpees over bar, 3 pullups
etc.
55 KB Swings 55#		 16m 02s
Performed as RX
Scott Anderson 08/21/2020 Sheepdog CrossFit None Complete the following with a 21 minute running clock.
A) 1-7 (for 7 minutes)
Row 1000 meters
With remaining time AMRAP of Burpees
B) 7-14 (for 7 minutes)
Row 800 meters
With remaining time AMRAP of thrusters at 95#
C) 14-21 (for 7 minutes)
Complete 100 sit-ups
With remaining time AMRAP of Single jump ropes

Score is total number of reps:
 304 reps
Performed as RX
Scott Anderson 08/20/2020 Sheepdog CrossFit None 15-12-9-6-3
Front squat 135#
Bar facing burpees		 14m 47s
Performed as RX
Scott Anderson 08/19/2020 Sheepdog CrossFit None For time:
30 Toes-to-bars
15 Back Squats, 60% 1RM
1200m run
24 Toes-to-bars
12 Back Squats, 60% 1RM
800m run
18 Toes-to-bars
9 Back Squats, 60% 1RM
400m run		 29m 40s
Performed as RX
Scott Anderson 08/18/2020 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		 29m 00s
Performed as RX
Scott Anderson 08/17/2020 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

12 bench presses
12 strict pull-ups

135 lb.		 7 rounds 14 reps
Performed as RX
Scott Anderson 08/14/2020 Sheepdog CrossFit None 2x30# DB
10 Renegade Row
20 Hang Power Clean
30 Thruster
40 Push Press
25 Lunge w/1 DB overhead right arm
25 Lunge w/1 DB overhead left arm
40 Push Press
30 Thruster
20 Hang Power Clean
10 Renegade Row		 19m 03s
Performed as RX
Scott Anderson 08/10/2020 Sheepdog CrossFit None 1-2-3...10 Power Cleans @ 135#

After each round of cleans, do one round of the following:
5 pullups
10 HR pushups
15 situps		 19m 01s
Performed as RX
Scott Anderson 08/07/2020 Sheepdog CrossFit None 5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch

HOME ROWER		 23m 00s
Performed as RX
Scott Anderson 08/06/2020 Sheepdog CrossFit None Row 2000m
50 toe to bars		 13m 42s
Performed as RX
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