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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 09/23/2019 Sheepdog CrossFit None 12 minute AMRAP:
Row 250m
20 alternating DB Snatch 50#
12 pullups

Rest 6 min then

12 minute AMRAP:
Run 200m
15 wallballs
10 goblet squats 70# KB		 6 rounds 256 reps
Performed as RX
Scott Anderson 09/22/2019 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		 20m 18s
Performed as RX
Scott Anderson 09/22/2019 Sheepdog CrossFit None 3 rounds for time of:

21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time

115 lb.		 24m 36s
Workout Scaled
Scott Anderson 09/20/2019 Sheepdog CrossFit None 3 Rounds:
Row 500m
40 Air squats
30 situps
20 HR pushups
10 pullups		 18m 22s
Performed as RX
Scott Anderson 09/19/2019 Sheepdog CrossFit None 15 minute AMRAP:
3 Toe to bars
3 burpees
3 single DB snatch each arm @ 50#DB

Add 3 reps each round. 3,6,9 etc.		 5 rounds 10 reps
Performed as RX
Scott Anderson 09/16/2019 Sheepdog CrossFit None 1,2,3,4...
Power Snatch 95#
Bar-Facing Burpees		 9 rounds 4 reps
Performed as RX
Scott Anderson 09/11/2019 Sheepdog CrossFit Saved by the Barbell 3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

20-lb. ball, 115-lb. deadlifts and cleans		 237 reps
Performed as RX
Scott Anderson 09/10/2019 Sheepdog CrossFit Panic breathing For Time (with a 2 Partner Team)
500-400-300-200-100 meter Row
Partner Kettlebell Rack Hold (55#x2)

Each partner completes the designated rowing distance before moving to the next round.

5 Burpee penalty for each drop of kettlebells. If KB are dropped, rowing must stop until picked back up.		 14m 34s
Performed as RX
Scott Anderson 09/09/2019 Sheepdog CrossFit None 12 minutes EMOM:
10 Wall balls
After the wall balls, do as many burpees as possible for the remainder of the minute.

Score is total burpees completed.		 54 reps
Performed as RX
Scott Anderson 09/08/2019 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.

HOME ROWER		 24m 31s
Performed as RX
Scott Anderson 09/06/2019 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 11s
Performed as RX
Scott Anderson 09/04/2019 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		 67 reps
Performed as RX
Scott Anderson 09/02/2019 Sheepdog CrossFit None 20 minute AMRAP:
5 burpees
10 regular pushups
15 air squats		 12 rounds 5 reps
Performed as RX
Scott Anderson 09/01/2019 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 2 reps
Performed as RX
Scott Anderson 08/30/2019 Sheepdog CrossFit None 7 Rounds of:
7 Kipping Pullups
14 Burpees
21 Air Squats		 17m 55s
Performed as RX
Scott Anderson 08/29/2019 Sheepdog CrossFit None 4 Rounds:
35 calorie row
30 KB swings 55#
25 flutter kicks 4-ct
20 thrusters 35# DB
15 dips		 36m 00s
Performed as RX
Scott Anderson 08/27/2019 Sheepdog CrossFit None Two Partner Team 30 minute AMRAP:

12 Rounds, alt. partners each round:
15 wallballs
12 toe to bars
12 calorie row

After 12 rounds completed (6 each), then work on the following
21 power cleans 95#
21 PC 115#
21 PC 135#
21 PC 155#
AMRAP PC 185#
 14 rounds 11 reps
Performed as RX
Scott Anderson 08/24/2019 Sheepdog CrossFit None 5 Rounds:
15 burpees
15 air squats
15 situps		 12m 58s
Performed as RX
Scott Anderson 08/20/2019 Sheepdog CrossFit None 3 rounds:
Row 500m
21 toes to bar
12 Deadlifts 225#		 19m 17s
Performed as RX
Scott Anderson 08/19/2019 Sheepdog CrossFit None 10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of wall balls
Rest 30 seconds		 220 reps
Performed as RX
Scott Anderson 08/16/2019 Sheepdog CrossFit None 3 rounds for time of:

1,000-meter row
5 rounds of Strict Cindy		 35m 45s
Performed as RX
Scott Anderson 08/08/2019 Sheepdog CrossFit None 20 minute AMRAP:
5 Deadlifts 185#
7 toe to bar
10 burpees		 9 rounds 12 reps
Performed as RX
Scott Anderson 08/06/2019 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		 67 reps
Performed as RX
Scott Anderson 08/04/2019 Sheepdog CrossFit None 3 rounds:
Row 400m
30 pullups
25 flutter kicks 4-ct
20 thrusters 45#
15 dips

HOME ROWER		 26m 32s
Performed as RX
Scott Anderson 08/01/2019 Sheepdog CrossFit None 20 min AMRAP:
5 Pullup
10 Wall Ball @ 20#
15 KB Swing @ 55#		 10 rounds 0 reps
Performed as RX
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