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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 06/01/2020 Sheepdog CrossFit None 21-18-15-12-9-6-3 reps for time of:

Toes-to-bar
Wall-ball shots

30-lb. ball		 15m 59s
Performed as RX
Scott Anderson 05/31/2020 Sheepdog CrossFit None 5 rounds:
Row 500m
15 left arm KB snatch 35#
15 right arm KB snatch

HOME ROWER		 23m 14s
Performed as RX
Scott Anderson 05/31/2020 Sheepdog CrossFit None Back Squat 10-10-10-10 135-165-185-205(5) lbs
Performed as RX
Scott Anderson 05/29/2020 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		 25m 24s
Performed as RX
Scott Anderson 05/28/2020 Sheepdog CrossFit None Bench press 5-5-5-5-5 185-215-235-225(3)-185 lbs
Performed as RX
Scott Anderson 05/28/2020 Sheepdog CrossFit Omar For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees		 15m 28s
Performed as RX
Scott Anderson 05/27/2020 Sheepdog CrossFit Nona For Time:
Buy In: 500 Meter Row

Then, 30-20-10 reps of:

Hang Power Cleans (95/65 lb)
Pull-Ups
Kettlebell Swings (24/16 kg)
Burpees

 22m 37s
Performed as RX
Scott Anderson 05/27/2020 Sheepdog CrossFit None Deadlift 5-5-5 255-285-305(3) lbs
Performed as RX
Scott Anderson 05/26/2020 Sheepdog CrossFit None 6-9-12
Burpees
DB thruster 2x50# DB
Rest 5 minutes
12-9-6
Burpees
DB thruster 2x50#DB		 16m 24s
Performed as RX
Scott Anderson 05/25/2020 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 49m 04s
Workout Scaled
Scott Anderson 05/22/2020 Sheepdog CrossFit None Front squat 5-5-5-5-5 135-155-175-185-195(4) lbs
Performed as RX
Scott Anderson 05/22/2020 Sheepdog CrossFit None 50 calorie row
50 deadlifts @ 155#
50 wallballs
50 HR pushups
50 wallballs
50 deadlifts @ 155#
50 calorie row		 29m 23s
Performed as RX
Scott Anderson 05/21/2020 Sheepdog CrossFit Jenkins AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

Split work between partners as needed. Run together.		 2 rounds 24 reps
Performed as RX
Scott Anderson 05/20/2020 Sheepdog CrossFit None On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of squat cleans and pull-ups

Then, 5 rounds of of hang power snatches and sit-ups

135-lb. deadlift, 85-lb. clean, 55-lb. snatch
215-lb. deadlift, 125-lb. clean, 75-lb. snatch		 224 reps
Performed as RX
Scott Anderson 05/19/2020 Sheepdog CrossFit None 5 rounds for time of:

7 left-arm dumbbell rows
7 right-arm dumbbell rows
21 dumbbell bench presses
500-m row

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells		 22m 23s
Performed as RX
Scott Anderson 05/18/2020 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		 71 reps
Performed as RX
Scott Anderson 05/17/2020 Sheepdog CrossFit Stadium 45 minute AMRAP:
Bench step up
20 inclined pushups
20 4-ct flutter kicks
Bench step down
20 decline pushups
20 4-ct flutter kicks		 6 rounds 36 reps
Performed as RX
Scott Anderson 05/16/2020 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		 18m 06s
Performed as RX
Scott Anderson 05/15/2020 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 34 reps
Performed as RX
Scott Anderson 05/14/2020 Sheepdog CrossFit None Row 1000m
50 thrusters @ 45#
25 pullups
Row 500m
25 thrusters @ 45#
15 pullups
Row 250m
15 thrusters @ 45#
5 pullups		 18m 35s
Performed as RX
Scott Anderson 05/13/2020 Sheepdog CrossFit None 3 Rounds:
Every 12 minutes
15-12-9
Squat cleans 115#
Bar-Facing Burpees
8 minute time cap/4 minutes rest each round

Score time or reps each round.		 160 reps
Performed as RX
Scott Anderson 05/12/2020 Sheepdog CrossFit None Power clean 1-1-1-1-1 175-185-195-205-215(f) lbs
Performed as RX
Scott Anderson 05/12/2020 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		 20m 37s
Performed as RX
Scott Anderson 05/11/2020 Sheepdog CrossFit None 5 rounds of:

1 minute of dumbbell deadlifts
1 minute of push-ups

Do not rest between rounds.

Post total reps completed for each exercise and weight used for the deadlift to comments.		 217 reps
Performed as RX
Scott Anderson 05/10/2020 Sheepdog CrossFit None Bench Press 3-3-3-3-3 185-205-225-240(2)-225 lbs
Performed as RX
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