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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 09/21/2018 Sheepdog CrossFit None 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of KB swings @ 55#
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and KBS reps completed to comments.
 309 reps
Performed as RX
Scott Anderson 09/20/2018 Sheepdog CrossFit None 2 Partner Team:

20 minute AMRAP:
P1 - Row 250m
P2 - max reps of alt. Burpee KB snatch @ 55#

Switch after each row		 128 reps
Performed as RX
Scott Anderson 09/18/2018 Sheepdog CrossFit None Row 1000m
Then
3 Rounds:
15 Chest to Bar Pullups
10 Shoulder Presses 95#
Then
Row 1000m		 17m 20s
Performed as RX
Scott Anderson 09/17/2018 Sheepdog CrossFit None 8 minute EMOM:
1 hanging clean
1 power clean
1 squat clean
Then
3 minute AMRAP:
20 toes to bar
Thrusters @ 95#
Rest 2 minutes
3 minute AMRAP:
20 toes to bar
Power cleans @ 95#
Rest 2 minutes
3 minute AMRAP:
20 toes to bar
Overhead Squats @ 95#		 54 reps
Performed as RX
Scott Anderson 09/16/2018 Sheepdog CrossFit None 4 Rounds:
Row 300m
30 Flutterkicks 4-ct
20 Dips
10 Medicine ball cleans 20#

HOME ROWER		 15m 45s
Performed as RX
Scott Anderson 09/15/2018 Sheepdog CrossFit None 2 Rounds of:
2 min HR Pushup
2 min Situp (Abmat)
2 min 4-ct Flutterkick
2 min Air Squat		 483 reps
Performed as RX
Scott Anderson 09/13/2018 Sheepdog CrossFit None 5 Rounds:
In 3 minutes:
Row 500m
Max HR pushups

Rest 3 minutes between rounds.		 123 reps
Performed as RX
Scott Anderson 09/11/2018 Sheepdog CrossFit 9/11 Tribute For Time:
2001 meter Run
11 Box Jumps 30"
11 Thrusters @ 125#
11 C2B pullups
11 Power Cleans @ 170#
11 Handstand Pushups
11 KB Swings @ 70#
11 Toes to Bar
11 Deadlifts @ 170#
11 Push Jerks @ 110#
2001 meter Row

May start with Run then Row, or start with Row then Run.
 37m 13s
Performed as RX
Scott Anderson 09/10/2018 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		 22m 54s
Performed as RX
Scott Anderson 09/09/2018 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		 3,803 m
Performed as RX
Scott Anderson 09/07/2018 Sheepdog CrossFit None 3 partner team 21 minute AMRAP:
P1 - 20 situps
P2 - Max reps ground to overhead
P3 - rest/count

Switch stations every minute. Score is total number of pounds lifted by the team at the end of the AMRAP. Weights on barbell may be changed as desired throughout workout.		 25530 lbs
Performed as RX
Scott Anderson 09/06/2018 Sheepdog CrossFit None A.
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side 55/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.		 25m 44s
Performed as RX
Scott Anderson 09/05/2018 Sheepdog CrossFit None A.
Deadlift
*Set 1 10 reps @ 55% of 1-RM
*Set 2 10 reps @ 65%
*Set 3 6 reps @ 75%
*Set 4 8 reps @ 80%
*Set 5 6 reps @ 85%
*Set 6 4 reps @ 90%
Rest 2-3 minutes between sets.

B.
For time:
60/40 Calories on Concept 2 Rower
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmers Carry (55/35 lbs)		 12m 02s
Performed as RX
Scott Anderson 09/04/2018 Sheepdog CrossFit Saved by the bell 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

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans		 246 reps
Performed as RX
Scott Anderson 08/31/2018 Sheepdog CrossFit Crossfit.com 140429 For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders(did 40 double unders)		 31m 13s
Performed as RX
Scott Anderson 08/30/2018 Sheepdog CrossFit None 2 Partner Team:
20 minute AMRAP:
12 Abmat situps
12 KB SDHP @ 55#
12 Jumping Squats
6 Burpees
Row 250m

Alternate after each exercise is completed.		 8 rounds 40 reps
Performed as RX
Scott Anderson 08/29/2018 Sheepdog CrossFit None 2 partner Team 25 minute AMRAP:
One person rows 250m while the other works on the following :
100 Wallballs
75 Situps w/35# DB
50 Thrusters @ 95#
25 Toe to bar		 1 rounds 102 reps
Performed as RX
Scott Anderson 08/25/2018 Sheepdog CrossFit None 5 rounds:
10 burpees
15 HR push-ups
20 abmat situps		 12m 15s
Performed as RX
Scott Anderson 08/22/2018 Sheepdog CrossFit None 33-27-21-15:
Calorie Row
Alternating DB Snatch 40#
Abmat Situp		 16m 05s
Performed as RX
Scott Anderson 08/21/2018 Sheepdog CrossFit None 5 Rounds of:
20 Air Squats
20 HR Pushups
20 Burpees
20 Situps		 21m 29s
Performed as RX
Scott Anderson 08/20/2018 Sheepdog CrossFit None 3 partner team workout:

250m row (relay style)
150 DB thrusters (40# DB)
100 C2B pullups
50 box jumps @ 30"
250m row (relay style)

One person works
One person rests
One person holds a 115# barbell in a front rack. (Did not apply during the rows)

If barbell touches the ground, 10 burpee penalty for each teammate.		 32m 00s
Performed as RX
Scott Anderson 08/16/2018 Sheepdog CrossFit None 3 rounds:
Squat cleans 95# (30-20-10)
Burpees (10-20-30)
Pull ups (10-10-10)		 18m 03s
Performed as RX
Scott Anderson 08/16/2018 Sheepdog CrossFit None Bench Press 5-5-5-5-5 185-215-230-225(3)-215 lbs
Performed as RX
Scott Anderson 08/14/2018 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 123 reps
Performed as RX
Scott Anderson 08/13/2018 Sheepdog CrossFit None Two partner team for 20 minutes:
P1 - Row 30 calories
P2 - work on the following AMRAP:
5 Squat cleans @ 135
5 bar-facing burpees
5 C2B pull-ups

Switch each time the calories are completed. Score is total reps plus calories.		 388 reps
Performed as RX
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