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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 06/05/2017 Sheepdog CrossFit Invictus 170605 A.
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

B.
For max reps/calories:
2 Minutes of 95-lb Thrusters
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24/20)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)		 126 reps
Performed as RX
Scott Anderson 05/30/2017 Sheepdog CrossFit None Deadlift 3-3-3-3-3 275-295-310-300-275 lbs
Performed as RX
Scott Anderson 05/30/2017 Sheepdog CrossFit None 20 minute AMRAP:
6 Sumo Deadlift High Pulls @ 65#
6 Burpees
6 Power Snatch @ 65#		 10 rounds 0 reps
Performed as RX
Scott Anderson 05/25/2017 Sheepdog CrossFit None 3 rounds of:

4 minutes:
15 knee to elbows
15 burpees
As many calories as possible on rower in remaining time

Rest 4 minutes between rounds		 92 reps
Performed as RX
Scott Anderson 05/24/2017 Sheepdog CrossFit None 3 rounds:
21 wallballs
15 pullups
9 squat cleans @ 115#		 12m 41s
Performed as RX
Scott Anderson 05/23/2017 Sheepdog CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 7 rounds 21 reps
Performed as RX
Scott Anderson 05/22/2017 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 17m 55s
Performed as RX
Scott Anderson 05/15/2017 Sheepdog CrossFit CrossFit.com 140722 5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball		 11m 19s
Performed as RX
Scott Anderson 05/05/2017 Sheepdog CrossFit None 30 Burpee Broad Jumps
20 Push Presses 2x25# DB
20 Air Squats
20 Renegade Rows 2x25# DB
Run 100m
20 KB Swings 55#
20 Front Squats 2x25# DB
20 KB Snatches 35#
Run 100m
20 Bent Over Rows 45# Barbell
20 Situps
20 HR Pushups
Run 100m
30 Burpee Broad Jumps		 19m 41s
Performed as RX
Scott Anderson 05/04/2017 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)		 33m 44s
Performed as RX
Scott Anderson 05/02/2017 Sheepdog CrossFit Coe Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups		 21m 16s
Performed as RX
Scott Anderson 05/01/2017 Sheepdog CrossFit None 3 rounds:
21 wallballs
15 pullups
9 clean and jerks @ 115#		 12m 29s
Performed as RX
Scott Anderson 04/28/2017 Sheepdog CrossFit 150913 Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.		 82 reps
Performed as RX
Scott Anderson 04/25/2017 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.		 21250 lbs
Performed as RX
Scott Anderson 04/24/2017 Sheepdog CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts (185#)
21 Box Jumps (24")		 16m 35s
Performed as RX
Scott Anderson 04/23/2017 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

HOME ROWER		 11m 11s
Performed as RX
Scott Anderson 04/21/2017 Sheepdog CrossFit None 7 Rounds:
7 Push Press @ 2x25# DB
7 HR Pushup
7 KB Swing @ 35#
7 Hang power Clean @ 2x25# DB
7 Burpee
7 Air Squat
7 Situp		 16m 35s
Performed as RX
Scott Anderson 04/19/2017 Sheepdog CrossFit None 15 minute AMRAP:
5 HR pushups
5 burpees
5 V-ups		 14 rounds 5 reps
Performed as RX
Scott Anderson 04/18/2017 Sheepdog CrossFit None 12 minute AMRAP:
With a 115# bar,
3 power snatches
6 clean and jerks
9 deadlifts		 5 rounds 10 reps
Performed as RX
Scott Anderson 04/15/2017 Sheepdog CrossFit None 20 Power Snatch @95@
Run 200m
20 Overhead Squat @95#
Run 400m
20 Thruster @95#
Run 800m		 18m 35s
Performed as RX
Scott Anderson 04/12/2017 Sheepdog CrossFit Anderson 20 min AMRAP:
5 Burpees
10 HR Pushups
15 Situps
20 Air Squats		 10 rounds 12 reps
Performed as RX
Scott Anderson 04/11/2017 Sheepdog CrossFit 170326 3 rounds for reps:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute		 113 reps
Performed as RX
Scott Anderson 04/05/2017 Sheepdog CrossFit None 15 min AMRAP:
10 Wall Ball @ 20#
10 Toe-to-Bar
10 Box Jump @ 24"		 6 rounds 29 reps
Performed as RX
Scott Anderson 03/16/2017 Sheepdog CrossFit 170312 For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses		 31m 06s
Performed as RX
Scott Anderson 03/13/2017 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute KB Swings @ 55#
1 minute Rest 		200 reps
Performed as RX
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