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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 10/21/2017 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 15s
Performed as RX
Scott Anderson 10/20/2017 Sheepdog CrossFit None 2x30# DB
10 Renegade Row
20 Hang Power Clean
30 Thruster
40 Push Press
25 Lunge w/1 DB overhead right arm
25 Lunge w/1 DB overhead left arm
40 Push Press
30 Thruster
20 Hang Power Clean
10 Renegade Row		 17m 45s
Performed as RX
Scott Anderson 10/09/2017 Sheepdog CrossFit CrossFit.com 130605 Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups (HR)		 6 rounds 270 reps
Performed as RX
Scott Anderson 10/04/2017 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.		 24725 lbs
Performed as RX
Scott Anderson 10/03/2017 Sheepdog CrossFit None 2 Partner Team 20 minute AMRAP:
Partner 1 - 3 calorie row, 1 Power Clean @ 135#
Partner 2 - When Partner 1 finishes, do same work

After each round, go back to Partner 1 and add 3 calories and 1 clean (3/1, 6/2, 9/3, etc.)

Reset rower each time partner changes.		 296 reps
Performed as RX
Scott Anderson 09/28/2017 Sheepdog CrossFit CrossFit.com 140214 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95 lb. thruster; the second rest period, 95 lb. power snatch; the third rest period, 95 lb. squat cleans.

Add all reps to calories for each row and post sum to comments.		 128 reps
Performed as RX
Scott Anderson 09/26/2017 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 17m 30s
Performed as RX
Scott Anderson 09/26/2017 Sheepdog CrossFit None 5 Rounds:
Swim 50 meters
15 HR pushups		 14m 13s
Performed as RX
Scott Anderson 09/25/2017 Sheepdog CrossFit 170924 For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.		 17m 15s
Workout Scaled
Scott Anderson 09/20/2017 Sheepdog CrossFit None 42 Wallballs
21 Back Squats 135#
30 Wallballs
15 Front Squats 135#
18 Wallballs
9 Overhead Squats 115#		 15m 32s
Performed as RX
Scott Anderson 09/19/2017 Sheepdog CrossFit None 20 minute AMRAP:
Row 400m
10 S2O @ 115#
15 KBS @ 55#
20 Burpees		 3 rounds 421 reps
Performed as RX
Scott Anderson 09/18/2017 Sheepdog CrossFit None 30 power cleans 135#
30 calorie row
Rest 3 minutes
20 power cleans 135#
20 calorie row
Rest 2 minutes
10 power cleans 135#
10 calorie row		 14m 20s
Performed as RX
Scott Anderson 09/15/2017 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#		 51 reps
Performed as RX
Scott Anderson 09/13/2017 Sheepdog CrossFit None 14 Rounds:
8 Burpee Box Jumps
1 Heavy Squat Clean (70-75% 1RM)		 22m 45s
Performed as RX
Scott Anderson 09/12/2017 Sheepdog CrossFit None 3 rep rounds of:
Row 800m-700m-600m
21-15-9 Deadlifts @ Bodyweight (185#)
21-15-9 Pullups

HOME ROWER		 18m 54s
Performed as RX
Scott Anderson 09/10/2017 Sheepdog CrossFit None 100 Walking Lunges
75 4ct Jumping Jacks
50 Jumping Squats
25 4ct Mountain Climbers
50 HR Pushups
75 Situps
100 Air Squats		 21m 48s
Performed as RX
Scott Anderson 09/06/2017 Sheepdog CrossFit 161011 Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower

Score is total calories rowed.

Post total number of calories, and number of rounds.		 133 reps
Performed as RX
Scott Anderson 09/01/2017 Sheepdog CrossFit None 21-18-15-12-9-6-3 Rep Rounds:
Row (calories)
Power Clean @ 95#
Pullups		 24m 49s
Performed as RX
Scott Anderson 08/31/2017 Sheepdog CrossFit None 3 rounds of:

6 minute AMRAP
12 HR pushups
8 snatches @ 75#
4 Overhead Squats @ 75#

Rest 2 minutes between each AMRAP round		 10 rounds 25 reps
Performed as RX
Scott Anderson 08/30/2017 Sheepdog CrossFit Fat Amy 50 Air Squats
10 Burpees
40 Situps
10 Burpees
30 Alt. Lunges
10 Burpees
20 KB Swings @ 35#
10 Burpees
10m Bear Crawl
10 Burpees
20 KB Swings @ 35#
10 Burpees
30 Alt. Lunges
10 Burpees
40 Situps
10 Burpees
50 Air Squats		 17m 28s
Performed as RX
Scott Anderson 08/29/2017 Sheepdog CrossFit None 10 minute AMRAP:
5 Deadlifts @ 135#
5 Hanging Power Cleans @ 135#
5 Push Jerks @ 135#		 7 rounds 3 reps
Performed as RX
Scott Anderson 08/28/2017 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 5 reps
Performed as RX
Scott Anderson 08/25/2017 Sheepdog CrossFit None 20 min AMRAP:
10 Squat Cleans @ 115#
15 Push Presses at 115#
20 Pullups

2 partner team workout. Partner one completes set of squat cleans, partner 2 completes set of push presses, partner one completes set of pullups. Next round the partners swap roles. Only one works at a time.		 5 rounds 33 reps
Performed as RX
Scott Anderson 08/24/2017 Sheepdog CrossFit None 5 Rounds:
15 wallballs
12 pushups c2d
9 power cleans @ 135#		 12m 12s
Performed as RX
Scott Anderson 08/08/2017 Sheepdog CrossFit None 33-27-21-15:
Calorie Row
Alternating DB Snatch 40#
Abmat Situp		 16m 35s
Performed as RX
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