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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 01/02/2020 Sheepdog CrossFit None 3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time

155 lb.		 26m 28s
Performed as RX
Scott Anderson 01/01/2020 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 114 reps
Performed as RX
Scott Anderson 12/31/2019 Sheepdog CrossFit None For time:
3 x 1000m Row		 11m 31s
Performed as RX
Scott Anderson 12/30/2019 Sheepdog CrossFit None 5 Rounds:
7 Squat Cleans @ 155#
21 KB Swings @ 55#
9 Burpees		 21m 01s
Performed as RX
Scott Anderson 12/28/2019 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 50s
Performed as RX
Scott Anderson 12/25/2019 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.		 37m 04s
Performed as RX
Scott Anderson 12/23/2019 Sheepdog CrossFit 12 Days of Christmas 12 days of Christmas @95lbs

1 DL
2 Hang Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squats
12 Sumo DL High Pulls

1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, etc		 36m 52s
Workout Scaled
Scott Anderson 12/21/2019 Sheepdog CrossFit None 20 minute AMRAP:
20 burpees
20 calorie row
20 abmat situps

HOME ROWER		 3 rounds 35 reps
Performed as RX
Scott Anderson 12/17/2019 Sheepdog CrossFit None For time:
1 round of:
30 strict pull-ups
60 push-ups
90 squats
Then, 2 rounds of:
15 strict pull-ups
30 push-ups
45 squats
Then, 3 rounds of:
10 strict pull-ups
20 push-ups
30 squats		 33m 31s
Performed as RX
Scott Anderson 12/16/2019 Sheepdog CrossFit Death by Thruster With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Used 95# barbell.		 11 rounds 10 reps
Performed as RX
Scott Anderson 12/15/2019 Sheepdog CrossFit None 5 Rounds:
Run 400m (I rowed 500m)
15 left arm DB snatch 35#
15 right arm DB snatch 35#
 20m 04s
Performed as RX
Scott Anderson 12/11/2019 Sheepdog CrossFit None 10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of wall balls
Rest 30 seconds		 224 reps
Performed as RX
Scott Anderson 12/10/2019 Sheepdog CrossFit None 15 minute AMRAP:
3 rounds:
200m run (250m row)
14 pullups
8 deadlifts 185#
Then
3 rounds:
200m run (250m row)
14 pullups
8 deadlifts 205#
Then
3 rounds:
200m run (250m row)
14 pullups
8 deadlifts 225#		 5 rounds 0 reps
Performed as RX
Scott Anderson 12/08/2019 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups (HR)
15 Squats		 15 rounds 21 reps
Performed as RX
Scott Anderson 12/05/2019 Sheepdog CrossFit None 21-15-9:
Thrusters 65#
HR pushups
Front squats 65#
Row calories
Wallballs
Burpees		 19m 23s
Performed as RX
Scott Anderson 12/03/2019 Sheepdog CrossFit None 25 minute AMRAP:
10 Power cleans 135#
400m run (500m row)		 6 rounds 51 reps
Performed as RX
Scott Anderson 12/02/2019 Sheepdog CrossFit None 3 partner team with 135# bar:
100 Deadlifts
80 hang power cleans
60 front squats
40 push jerks
20 thrusters.

One person works at a time. All partners stop and do 5 burpees EMOM.		 24m 50s
Performed as RX
Scott Anderson 12/01/2019 Sheepdog CrossFit 180107 On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

HOME ROWER		 3,859 m
Performed as RX
Scott Anderson 11/30/2019 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
15 KB swings @ 55#
20 abmat situps

Switch after every row. Start where partner left off.

HOME ROWER		 8 rounds 23 reps
Performed as RX
Scott Anderson 11/27/2019 Sheepdog CrossFit None 5 rounds:
10 burpees
15 HR push-ups
20 abmat situps		 11m 23s
Performed as RX
Scott Anderson 11/26/2019 Sheepdog CrossFit None 3 rounds:
21 wallballs
15 pullups
9 squat cleans @ 115#		 10m 59s
Performed as RX
Scott Anderson 11/25/2019 Sheepdog CrossFit None 20 minute AMRAP:
20 burpees
20 calorie row
20 abmat situps		 4 rounds 50 reps
Performed as RX
Scott Anderson 11/22/2019 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 11/20/2019 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.		 22m 12s
Performed as RX
Scott Anderson 11/19/2019 Sheepdog CrossFit None 21-15-9 reps for time of:

Bench presses
Squat cleans

185-lb. bench, 135-lb. clean		 19m 46s
Performed as RX
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