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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 07/28/2023 Sheepdog CrossFit None Row 500m
21 toe to bars
21 back squats 115#
Row 500m
15 toe to bars
15 back squats 115#
Row 500m
9 toe to bars
9 back squats 115#		 17m 58s
Performed as RX
Scott Anderson 07/25/2023 Sheepdog CrossFit None 3 rounds for time:

Row 500 meters
15 strict pull-ups
30 HR push-ups

HOME ROWER		 20m 45s
Performed as RX
Scott Anderson 07/24/2023 Sheepdog CrossFit None 15 min AMRAP:
5 Thrusters @ 95#
10 KB Swings @ 55#
15 Burpees		 5 rounds 3 reps
Performed as RX
Scott Anderson 07/22/2023 Sheepdog CrossFit None 7 Rounds:
7 Push Press @ 2x35# DB
7 HR Pushup
7 KB Swing @ 35#
7 Hang power Clean @ 2x35# DB
7 Burpee
7 Air Squat
7 Situp		 19m 50s
Performed as RX
Scott Anderson 07/13/2023 Sheepdog CrossFit None 21 minute AMRAP:
21 calories Assault bike
21 KB swings 55#
21 abmat situps		 4 rounds 15 reps
Performed as RX
Scott Anderson 07/12/2023 Sheepdog CrossFit None 3 rounds:
Row 50 calories
25 V-ups
100m DB farmers carry @2x50# DB
 21m 34s
Performed as RX
Scott Anderson 07/11/2023 Sheepdog CrossFit None 10-9-8...
Burpees over Barbell (did bar facing)
Power Cleans 135#
Wallballs		 23m 35s
Performed as RX
Scott Anderson 07/10/2023 Sheepdog CrossFit None Complete as many rounds as possible in 20 mins of:
20 Calories Assault Bike
15 Dips
10 Dumbbell Turkish Get-ups, 35 lbs		 3 rounds 0 reps
Performed as RX
Scott Anderson 07/08/2023 Sheepdog CrossFit None 50 Burpees
75 Flutterkicks 4-ct
100 HR Pushups
150 Situps		 23m 14s
Performed as RX
Scott Anderson 07/07/2023 Sheepdog CrossFit None 20 minute AMRAP:
5 burpees
10 regular pushups
15 air squats		 11 rounds 23 reps
Performed as RX
Scott Anderson 07/05/2023 Sheepdog CrossFit None 21-15-9
Burpees
Lunges
Pushups
Rest 2 minutes
Then 15-12-9
Rest 2 minutes
Then 12-9-6		 26m 11s
Performed as RX
Scott Anderson 07/03/2023 Sheepdog CrossFit None EMOM for 8 minutes:
5 thrusters @ 95#

Then:

8 minute AMRAP:
3 Power Cleans @ 95#, 3 Pullups
6 Power Cleans, 6 Pullups
9 Power Cleans, 9 Pullups
etc.		 4 rounds 22 reps
Performed as RX
Scott Anderson 06/28/2023 Sheepdog CrossFit None 3 rounds for time:

Row 500 meters
15 strict pull-ups
30 regular push-ups

HOME ROWER		 21m 03s
Performed as RX
Scott Anderson 06/23/2023 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.		 18 rounds 4 reps
Performed as RX
Scott Anderson 06/20/2023 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

15 burpees
30-calories assault bike		 4 rounds 4 reps
Performed as RX
Scott Anderson 06/18/2023 Sheepdog CrossFit None 2 partner team:
2000m row
100 deadlifts 135#
100 pullups
100 situps
100 lunges
100 DB thrusters 25# DB
100 burpees
100 dips
300 single jump ropes
100 pushups

Both partners work at the same time. Partition as desired, complete in any order.		 35m 52s
Performed as RX
Scott Anderson 06/17/2023 Sheepdog CrossFit None 2 partner team 20 minute AMRAP:
P1 - Row 400m HOME ROWER
P2 - AMRAP:
5 strict pullups
10 pushups
15 alternating 1 arm DB snatch 25#

Each 400 counts as a round. Each 25m is 1 rep. Add to AMRAP score.		 19 rounds 8 reps
Performed as RX
Scott Anderson 06/12/2023 Sheepdog CrossFit None 2 rounds:
Row 1000m
50 pushups
Row 500m
25 bench press 155#

Rest 5 minutes between rounds		 38m 27s
Workout Scaled
Scott Anderson 06/08/2023 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 51s
Performed as RX
Scott Anderson 06/07/2023 Sheepdog CrossFit None 20 min AMRAP:
5 Pullup
10 Wall Ball @ 20#
15 KB Swing @ 55#		 8 rounds 1 reps
Performed as RX
Scott Anderson 05/31/2023 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		 6 rounds 24 reps
Performed as RX
Scott Anderson 05/29/2023 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 57m 27s
Workout Scaled
Scott Anderson 05/25/2023 Sheepdog CrossFit None 50 strict pullups
Then:
21-15-9
Power cleans 135
Row calories		 19m 53s
Performed as RX
Scott Anderson 05/22/2023 Sheepdog CrossFit None 3 rounds:
4 minutes of
10 DB thrusters 2x25#
10 burpees
AMRAP row for meters
Rest 4 minutes

HOME ROWER		 1,802 m
Performed as RX
Scott Anderson 05/20/2023 Sheepdog CrossFit None EMOM for 8 sets:
3 Clean and Jerk 135#

After 8th set, with clock continuing:

10-9-8...3-2-1 rep rounds:
KB Swing 55#
Burpee Pullups		 25m 47s
Performed as RX
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