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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 12/21/2018 Sheepdog CrossFit None 10 min AMRAP:
5 Mountain Climbers 4-ct
10 Pushups (Chest and Chin)
15 Air Squats		 7 rounds 0 reps
Performed as RX
Scott Anderson 12/16/2018 Sheepdog CrossFit None 50-40-30-20-10 rep Rounds:
Burpee
Situp		 21m 31s
Performed as RX
Scott Anderson 12/08/2018 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep Rounds:
SDHP @ 75#
HR Pushup
Push Press @ 75#
Dip
KB Swing @ 55#
Burpee		 26m 45s
Performed as RX
Scott Anderson 11/30/2018 Sheepdog CrossFit None Row 1000m
Then
3 Rounds:
15 Chest to Bar Pullups
10 Shoulder Presses 95#
Then
Row 1000m		 18m 52s
Performed as RX
Scott Anderson 11/27/2018 Sheepdog CrossFit None 5 Rounds:
20 wall balls
10 hanging power cleans @ 155#		 23m 28s
Performed as RX
Scott Anderson 11/26/2018 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 19s
Performed as RX
Scott Anderson 11/22/2018 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		 7 rounds 40 reps
Performed as RX
Scott Anderson 11/19/2018 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 188 reps
Performed as RX
Scott Anderson 11/16/2018 Sheepdog CrossFit None 10 Rounds:

In 2 minutes,
150m Row
Max reps DB clean and jerk 35#		 110 reps
Performed as RX
Scott Anderson 11/15/2018 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.		 44m 29s
Performed as RX
Scott Anderson 11/14/2018 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		 19m 04s
Performed as RX
Scott Anderson 11/13/2018 Sheepdog CrossFit Cooper Test 1 mile walk
max pushup
1 min situp
vertical leap
300m sprint		 0m 55s
Performed as RX
Scott Anderson 11/12/2018 Sheepdog CrossFit CrossFit.com 120825 30 rounds for time of:
Row 30 seconds
Rest 30 seconds

Post distance to comments.

HOME ROWER		 4,570 m
Performed as RX
Scott Anderson 11/09/2018 Sheepdog CrossFit None 20 minute AMRAP:
50m Farmer's Carry 2 x 50# KB
12 Pullups
50m Walk w/45# Plate Overhead
2 Turkish Getups @ 50# KB		 6 rounds 7 reps
Performed as RX
Scott Anderson 11/08/2018 Sheepdog CrossFit None Two partner Team 15 minute AMRAP:
5 Manmakers @ 30# DB
10 Alternating DB Snatch 30# DB
15 Situps w/25# plate overhead

Partner 1 does manmakers, partner 2 does snatches, partner 1 does situps, partner 2 does manmakers, etc.		 7 rounds 11 reps
Performed as RX
Scott Anderson 11/07/2018 Sheepdog CrossFit Josh For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups		 11m 40s
Performed as RX
Scott Anderson 11/06/2018 Sheepdog CrossFit None Row 2000m
50 Wall Ball @ 20#
Row 1000m
35 Wall Ball @ 20#
Row 500m
20 Wall Ball @ 20#		 23m 33s
Performed as RX
Scott Anderson 11/05/2018 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.

HOME ROWER		 14m 09s
Performed as RX
Scott Anderson 11/04/2018 Sheepdog CrossFit None 4 Rounds:
Row 300m
30 Flutterkicks 4-ct
20 Dips
10 Medicine ball cleans 20#

HOME ROWER		 16m 15s
Performed as RX
Scott Anderson 11/03/2018 Sheepdog CrossFit None 5 Rounds:
15 burpees
20 KB swings @ 55#
25 abmat situps		 16m 54s
Performed as RX
Scott Anderson 11/01/2018 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press (185)
Pull-ups		 141 reps
Performed as RX
Scott Anderson 10/31/2018 Sheepdog CrossFit None 3 or 4 Partner Team workout

20 minutes:
Row for calories
250 Wallballs
250 Box Jumps
250 KB Swings 55#

One person working on each station. Switch as needed. Row for as many Cals as possible and try to complete all 750 reps. For each rep not completed, -1 calorie from total.

If all 750 are completed, can then do bonus reps of each and add +1 Cal for each rep.		 388 reps
Performed as RX
Scott Anderson 10/29/2018 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 14s
Performed as RX
Scott Anderson 10/26/2018 Sheepdog CrossFit None 3 rep rounds of:
Row 800m-700m-600m
21-15-9 Deadlifts @ Bodyweight (185#)
21-15-9 Pullups		 17m 51s
Performed as RX
Scott Anderson 10/25/2018 Sheepdog CrossFit None Every 3 minutes for 5 sets:

1 Hang Squat Clean + 1 Squat Clean

Then
7 minute AMRAP:
10 lateral burpees over the bar
10 Squat Cleans @ 95#		 2 rounds 14 reps
Performed as RX
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