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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 08/04/2020 Sheepdog CrossFit None Complete as many rounds as possible in 10 minutes of:

10 burpees
20 wall-ball shots

20-lb. ball to 10-ft. target		 4 rounds 12 reps
Performed as RX
Scott Anderson 08/03/2020 Sheepdog CrossFit None Front squat 1-1-1-1-1-1-1 185-205-215-220-215-215-215 lbs
Performed as RX
Scott Anderson 08/03/2020 Sheepdog CrossFit None 15 minute AMRAP:
15 pullups
30 goblet lunges 50#
15 burpees		 3 rounds 23 reps
Performed as RX
Scott Anderson 08/02/2020 Sheepdog CrossFit None Deadlift 5-5-5 255-275-305-310 lbs
Performed as RX
Scott Anderson 08/02/2020 Sheepdog CrossFit None 3 rounds for time:

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

HOME ROWER		 16m 32s
Performed as RX
Scott Anderson 07/31/2020 Sheepdog CrossFit None For time:
0 - 10:00: Row 2000m, then max clean and jerks 95#
10 - 13:00: Rest
13 - 20:00: Row 1000m, then max thrusters 95#
20 - 23:00: Rest
23 - 27:00: Row 500m, then max wallballs		 69 reps
Performed as RX
Scott Anderson 07/29/2020 Sheepdog CrossFit None EMOM for 8 sets:
3 Clean and Jerk 135#

After 8th set, with clock continuing:

10-9-8...3-2-1 rep rounds:
KB Swing 55#
Burpee Pullups		 21m 45s
Performed as RX
Scott Anderson 07/28/2020 Sheepdog CrossFit None For time:

21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups

225 lb.		 15m 19s
Workout Scaled
Scott Anderson 07/27/2020 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.		 13m 29s
Performed as RX
Scott Anderson 07/25/2020 Sheepdog CrossFit None 500 Walking Lunges
10 Pushups every 2 min w/running clock		 21m 50s
Performed as RX
Scott Anderson 07/24/2020 Sheepdog CrossFit None 4 Rounds:
100 Air Squat
20 Lunge
35 Pushup		 28m 16s
Performed as RX
Scott Anderson 07/22/2020 Sheepdog CrossFit None 8 minute AMRAP:
50 calorie row
40 v-ups
30 KBS 50#
20 HR pushups
10 toe to bars

4 minutes rest
Same AMRAP reverse order
4 minutes rest
Same AMRAP original order		 410 reps
Performed as RX
Scott Anderson 07/21/2020 Sheepdog CrossFit 170312 For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses		 26m 07s
Performed as RX
Scott Anderson 07/20/2020 Sheepdog CrossFit None 20 minute AMRAP:
5 Deadlifts 185#
7 toe to bar
10 burpees		 9 rounds 4 reps
Performed as RX
Scott Anderson 07/18/2020 Sheepdog CrossFit None Bench Press 3-3-3-3-3 185-215-235-240-245(1) lbs
Performed as RX
Scott Anderson 07/18/2020 Sheepdog CrossFit None 2 partner team 20 minute AMRAP:
Partner 1: Row 400m
Partner 2: work on AMRAP:
5 Chest to bar pullups
10 HR pushups
5 toe to bars
10 KB swings @ 55#

Switch after every row. Start where partner left off.

HOME ROWER		 8 rounds 1 reps
Performed as RX
Scott Anderson 07/17/2020 Sheepdog CrossFit 30,20,10 30,20,10
Thrusters @ 95#
Burpees
Wall Balls		 17m 52s
Performed as RX
Scott Anderson 07/16/2020 Sheepdog CrossFit None Two partner team workout:
40 calorie row (each)
30 Squat Cleans 135#
40 Burpee box jump overs 24"
30 Squat cleans 135#
40 calorie row (each)		 21m 17s
Performed as RX
Scott Anderson 07/15/2020 Sheepdog CrossFit None 3 rounds of:

4 minutes:
30 KB swings @ 55#
15 burpees
As many calories as possible on rower in remaining time

Rest 4 minutes between rounds		 76 reps
Performed as RX
Scott Anderson 07/14/2020 Sheepdog CrossFit None Complete as many rounds as possible in 20 mins of:
5 Weighted Strict Pull-ups, 35/25 lbs
10 Weighted AbMat Sit-ups, 35/25 lbs
15 Dumbbell Squats, 35/25 lbs

Use a single dumbbell for the pull-ups and sit-ups and two for the squats.		 7 rounds 0 reps
Performed as RX
Scott Anderson 07/10/2020 Sheepdog CrossFit None 50-35-20 rep Rounds of:
HR Pushup
Air Squat
Reverse Walking Lunge		 13m 41s
Performed as RX
Scott Anderson 07/08/2020 Sheepdog CrossFit None 10 burpees
25 pushups

10 burpees
25 pushups
30 KB swings 55#

10 burpees
25 pushups
30 KB swings
100 situps

One more round, add 150 air squats		 29m 29s
Performed as RX
Scott Anderson 07/07/2020 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 curls 65#
100 jump ropes
100 HR pushups

Both partners work at the same time. Partition as desired, complete in any order.		 39m 40s
Performed as RX
Scott Anderson 07/06/2020 Sheepdog CrossFit None For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

HOME ROWER		 19m 22s
Performed as RX
Scott Anderson 07/04/2020 Sheepdog CrossFit None Two Partner workout:
Row 1000m (500 each)
20 rounds of Cindy alternating between partners
Row 1000m (500 each)

HOME ROWER		 23m 10s
Performed as RX
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