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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 10/24/2018 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		 31m 32s
Performed as RX
Scott Anderson 10/23/2018 Sheepdog CrossFit None Front Squat 5-5-5-5-5 155-175-185-195-185 lbs
Performed as RX
Scott Anderson 10/23/2018 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 47 reps
Performed as RX
Scott Anderson 10/18/2018 Sheepdog CrossFit None Row 200 calories

Every 3 minutes:
3 Squat Cleans (Choose weight)
15 Med Ball Situps		 20m 49s
Performed as RX
Scott Anderson 10/17/2018 Sheepdog CrossFit None 20 min AMRAP:
5 Pullup
10 Wall Ball @ 20#
15 KB Swing @ 55#		 9 rounds 23 reps
Performed as RX
Scott Anderson 10/16/2018 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 21 rounds 12 reps
Performed as RX
Scott Anderson 10/16/2018 Sheepdog CrossFit None Power Clean 1-1-1-1-1 185-200-210f-210-205 lbs
Performed as RX
Scott Anderson 10/15/2018 Sheepdog CrossFit None 1600m Row
50 KB Swings @ 55#
50 Wallballs
30 HR Pushups
30 Pullups
10 Burpees
10 OH Squats @ 135#
 21m 54s
Workout Scaled
Scott Anderson 10/12/2018 Sheepdog CrossFit None 2 Partner Team
20 minute AMRAP:
25 HR pushups
25 situps

One partner rows 500m while the other works on the AMRAP. Switch at the end of each row.
 9 rounds 31 reps
Performed as RX
Scott Anderson 10/11/2018 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 19s
Performed as RX
Scott Anderson 10/10/2018 Sheepdog CrossFit None 4 Rounds:
1 minute Row calories
1 minute GTO #115
1 minute Burpees
1 minute Wallballs
1 minute Rest		 204 reps
Performed as RX
Scott Anderson 10/09/2018 Sheepdog CrossFit None Bench Press 3-3-3-3-3 205-225-245-250(1)-235 lbs
Performed as RX
Scott Anderson 10/09/2018 Sheepdog CrossFit None 18 Lateral Burpees over BB / Back Squats 95/65
15 Lateral Burpees over BB / Back Squats
12 Lateral Burpees over BB / Front Squats 95/65
9 Lateral Burpees over BB / Front Squats
6 Lateral Burpees over BB / OHS 95/65
3 Lateral Burpees over BB / OHS
 12m 46s
Performed as RX
Scott Anderson 10/08/2018 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.		 21m 04s
Performed as RX
Scott Anderson 10/07/2018 Sheepdog CrossFit None Row 1000m
25 knee to elbow
25 pullups
Row 500m
15 knee to elbow
15 pullups
Row 250m
5 knee to elbow
5 pullups

HOME ROWER		 16m 40s
Performed as RX
Scott Anderson 10/05/2018 Sheepdog CrossFit Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.		 7 rounds 0 reps
Performed as RX
Scott Anderson 10/03/2018 Sheepdog CrossFit None For time:
800 Meter Run/1000 meter row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run/1000m row
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
800 Meter Run/1000m row		 28m 53s
Performed as RX
Scott Anderson 10/02/2018 Sheepdog CrossFit None 50 Burpees
75 Flutterkicks 4-ct
100 HR Pushups
150 Situps		 19m 20s
Performed as RX
Scott Anderson 10/01/2018 Sheepdog CrossFit None 21-15-9 reps for time of:
Pull-ups
Deadlifts

Men: 225 lb.
Women: 155 lb.		 9m 49s
Performed as RX
Scott Anderson 09/28/2018 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.		 50 reps
Performed as RX
Scott Anderson 09/26/2018 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 37m 46s
Performed as RX
Scott Anderson 09/25/2018 Sheepdog CrossFit None 9 Power Snatches @135
15 Thrusters @135
21 Power Cleans @135
Rest 2 minutes
21 Power Cleans
15 Thrusters
9 Power Snatches		 13m 48s
Workout Scaled
Scott Anderson 09/24/2018 Sheepdog CrossFit None 30 Pullups
30 KB Swings 50#
30 Thrusters 95#
30 one-arm KB snatch (15 each arm) 50#
30 HR Pushups
30 Box Jumps 24"
30 Wallballs
30 SDHP 95#		 21m 37s
Performed as RX
Scott Anderson 09/23/2018 Sheepdog CrossFit None Bench Press 1-1-1-1-1 225-245-265-270(0)-225(3) lbs
Performed as RX
Scott Anderson 09/23/2018 Sheepdog CrossFit None 2 Partner Team:
20 minute AMRAP:
12 Abmat situps
12 KB SDHP @ 55#
12 Jumping Squats
6 Burpees
Row 200m

Alternate after each exercise is completed.

HOME ROWER		 9 rounds 16 reps
Performed as RX
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