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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 11/18/2019 Sheepdog CrossFit None 20 minute AMRAP:
3-6-9-12...
Power snatch 75#
Bar facing burpees		 130 reps
Performed as RX
Scott Anderson 11/14/2019 Sheepdog CrossFit None 30 minute AMRAP (2 Partner Team):
P1- Run 400 or Row 500m
P2- work on the following:
5 Chest to Bar Pullups
10 Thrusters 75#
15 KB Swings 55#

Switch at the end of each row/run. Each completed row/run counts as 1 round toward total score.
 22 rounds 20 reps
Performed as RX
Scott Anderson 11/08/2019 Sheepdog CrossFit None 2 partner team:
17 minutes (split work as desired)
60 Deadlifts @ 135#
30 Burpees
60 Front Squats @ 135#
30 Burpees
60 Push Presses @ 135#
30 Burpees
As many Clean and Jerks @ 135# as possible in the remaining time.		 1 reps
Performed as RX
Scott Anderson 11/06/2019 Sheepdog CrossFit None 20 min AMRAP:
5 power clean 145#
10 toes to bar
15 wall ball 20#		 8 rounds 0 reps
Performed as RX
Scott Anderson 11/05/2019 Sheepdog CrossFit Cooper Test 1 mile walk
max pushup
1 min situp
vertical leap
300m sprint		 0m 58s
Performed as RX
Scott Anderson 11/04/2019 Sheepdog CrossFit None 4 Rounds:
3 minutes to complete
20 calorie row
10 KB Swings 55#
16 DB snatch 50#
Max burpees (total burpees is score)

Rest 1 minute between rounds		 17 reps
Performed as RX
Scott Anderson 11/01/2019 Sheepdog CrossFit None 20 min AMRAP:
5 Pullup
10 Wall Ball @ 20#
15 KB Swing @ 55#		 10 rounds 17 reps
Performed as RX
Scott Anderson 10/29/2019 Sheepdog CrossFit None 50-40-30-20-10 reps for time of:

Row (calories)
Thrusters

35 lb. 45 lb.		 21m 50s
Performed as RX
Scott Anderson 10/28/2019 Sheepdog CrossFit Matthew birthday WOD 2019 5 Rounds:
10 Clean and Jerks 95#
20 Pullups		 18m 16s
Performed as RX
Scott Anderson 10/24/2019 Sheepdog CrossFit Scott's Birthday WOD For Time:
Buy in 10 Bench Press @ BW

5 Rounds:
10 Thrusters @ 75#
24 Burpees
Row 355m

Cash out 43 (Age) 4-ct Flutterkicks		 30m 14s
Performed as RX
Scott Anderson 10/21/2019 Sheepdog CrossFit Artie Stephens 2 Partner Team
5 Rounds:
1 minute Wallballs
1 minute toe to bars
1 minute box jumps 24"
1 minute push press 75#
1 minute row calories
1 minute rest

Partners alternate working every 30 seconds.		 726 reps
Performed as RX
Scott Anderson 10/20/2019 Sheepdog CrossFit None 3 partner team 30 minute AMRAP:
P1: Row (every 25m = 1rep)
P2: abmat situps
P3: burpees

Switch every 2 minutes

HOME ROWER		 1590 reps
Performed as RX
Scott Anderson 10/16/2019 Sheepdog CrossFit None Row 200 calories

Every 3 minutes:
3 Squat Cleans (Choose weight)
15 Med Ball Situps		 22m 59s
Performed as RX
Scott Anderson 10/15/2019 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		 472 reps
Performed as RX
Scott Anderson 10/14/2019 Sheepdog CrossFit Open 20.1 10 rounds for time of:

8 ground-to-overheads
10 bar-facing burpees

65 lb./95 lb.

15 minute time cap.		 7 rounds 0 reps
Performed as RX
Scott Anderson 10/10/2019 Sheepdog CrossFit This is Sparta 5 Rounds:
10 power snatches 95#
10 burpee pullups
10 thrusters 95#
10 HR pushups
10 front squats 95#
10 KB swings		 41m 13s
Performed as RX
Scott Anderson 10/09/2019 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.		 193 reps
Performed as RX
Scott Anderson 10/08/2019 Sheepdog CrossFit None 5 Rounds:
Run 400m (I rowed 500m)
15 left arm DB snatch 35#
15 right arm DB snatch 35#
 19m 46s
Performed as RX
Scott Anderson 10/06/2019 Sheepdog CrossFit None Three partner team workout:
18 minutes:
P1: row 350m
P2: 5 med ball squats / 1 burpee
P3: hold plank

Switch every 2 minutes. Burpees is score.

HOME ROWER		 64 reps
Performed as RX
Scott Anderson 10/02/2019 Sheepdog CrossFit Victoria Martens Two Partner Team:

Buy in: 24 Thrusters @135#
Then 8 rounds:
21 pushups
9 toe to bars
3 bear complexes 135#
20 KB Snatches 53#
15 pullups
18 box jumps 24"
9 power cleans 135#
100m run together

Buyout: 2006m row

60 minute time cap		 8 rounds 461 reps
Performed as RX
Scott Anderson 10/01/2019 Sheepdog CrossFit None 5 Rounds:
1 minute GTO 115#
1 minute burpees
1 minute pullups
1 minute rest		 169 reps
Performed as RX
Scott Anderson 09/30/2019 Sheepdog CrossFit None 50 calorie row
50 deadlifts @ 155#
50 wallballs
50 HR pushups
50 wallballs
50 deadlifts @ 155#
50 calorie row		 29m 31s
Performed as RX
Scott Anderson 09/27/2019 Sheepdog CrossFit None 20 minute AMRAP:
5 power cleans 135#
10 SDHP 55# KB
15 bar facing burpees		 6 rounds 5 reps
Performed as RX
Scott Anderson 09/25/2019 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 221 reps
Performed as RX
Scott Anderson 09/24/2019 Sheepdog CrossFit Marconi Two Partner Team

Row 2382m

Then 20 Rounds of:
11 Toe to Bars
20 Air Squats
16 KB Swings @ 55#

One person works at a time. Switch as needed.		 43m 58s
Performed as RX
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