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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 07/18/2016 Sheepdog CrossFit None Complete 5 manmakers within 1 minute
Rest 1 minute

Continue until unable to complete the 5 manmakers within the minute		 9 rounds 4 reps
Performed as RX
Scott Anderson 07/17/2016 Sheepdog CrossFit None 12 minute AMRAP:
1 Hanging Clean 115#
1 Front Squat 115#
1 Shoulder to Overhead 115#

Every time the bar is put down, 5 burpee penalty.		 31 rounds 0 reps
Performed as RX
Scott Anderson 07/15/2016 Sheepdog CrossFit None For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

HOME ROWER		 18m 55s
Workout Scaled
Scott Anderson 07/11/2016 Sheepdog CrossFit None 15 minute AMRAP:
10 KB swing 55#
10 Goblet Squat 55#
10 burpees		 6 rounds 14 reps
Performed as RX
Scott Anderson 07/10/2016 Sheepdog CrossFit None 3 rep rounds of:
Row 800m-700m-600m
21-15-9 Deadlifts @ Bodyweight (175#)
21-15-9 Pullups

HOME ROWER		 20m 10s
Performed as RX
Scott Anderson 07/06/2016 Sheepdog CrossFit None 20 Power Snatch @95@
Run 200m
20 Overhead Squat @95#
Run 400m
20 Thruster @95#
Run 800m		 19m 40s
Performed as RX
Scott Anderson 07/05/2016 Sheepdog CrossFit Invictus 160705 A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean.
Every time the barbell hits the floor, perform 5 Push-Ups

(Example: Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etcup to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over - i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)		 2 rounds 0 reps
Performed as RX
Scott Anderson 07/03/2016 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		 22m 56s
Performed as RX
Scott Anderson 06/30/2016 Sheepdog CrossFit None 2 Rounds of:
2 min HR Pushup
2 min Situp (Abmat)
2 min 4-ct Flutterkick
2 min Air Squat		 441 reps
Performed as RX
Scott Anderson 06/28/2016 Sheepdog CrossFit CrossFit.com 130310 Complete as many rounds as possible in 10 minutes of:
185 pound Deadlift, 5 reps
Sprint 100 yards		 10 rounds 5 reps
Performed as RX
Scott Anderson 06/25/2016 Sheepdog CrossFit CrossFit.com 120825 30 rounds for time of:
Row 30 seconds
Rest 30 seconds

Post distance to comments.

HOME ROWER		 4,330 m
Performed as RX
Scott Anderson 06/20/2016 Sheepdog CrossFit None Back Squat 3-3-3-3-3 185-215-245-255-260(2) lbs
Performed as RX
Scott Anderson 06/20/2016 Sheepdog CrossFit None Tabata Pushup
Tabata Abmat Situp
Tabata Squat		 301 reps
Performed as RX
Scott Anderson 06/15/2016 Sheepdog CrossFit None 3 Rounds:
5 Overhead Squats @ 95#
5 Push Presses @ 95#
10 Dips

at 6 minutes:
3 Rounds:
10 Power Cleans @ 95#
10 Sumo Deadlift High Pulls @ 95#

at 12 minutes:
3 Rounds:
20 Thrusters @ 45#
20 HR Pushups		 22m 39s
Performed as RX
Scott Anderson 06/14/2016 Sheepdog CrossFit None 8 minute EMOM:
2 Hang Power Cleans + 2 Front Squats + 2 Hang Squat Cleans +1 Squat Clean

Then Immediately after:

8 minute AMRAP:
600m run
30 Deadlifts (same bar as above)
As many pullups as possible with remaining time (Score is pullups completed)		 29 reps
Performed as RX
Scott Anderson 06/13/2016 Sheepdog CrossFit None Row 1000m
75 Wallballs
50 Burpees		 14m 51s
Performed as RX
Scott Anderson 06/10/2016 Sheepdog CrossFit None 3 rounds:
Row 500m
15 KB Swings @ 55#
30 Air squats		 11m 43s
Performed as RX
Scott Anderson 06/09/2016 Sheepdog CrossFit None Bench Press 2-2-2-2-2 205-225-235-245(1)-235(0) lbs
Performed as RX
Scott Anderson 06/09/2016 Sheepdog CrossFit None 15 minute AMRAP:
5 mountain climbers 4-ct
10 DB lunges @ 2x35#DB
15 hanging DB power cleans @ 2x35#DB		 7 rounds 9 reps
Performed as RX
Scott Anderson 06/08/2016 Sheepdog CrossFit None 10 minute AMRAP:
2 Hanging power cleans 115#
2 Toe to bar
2 Front Squats 115#
4 HPC
4 T2B
4 FS
etc.in same pattern

Keep adding 2 reps each round.		 5 rounds 19 reps
Performed as RX
Scott Anderson 06/07/2016 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#		 23m 26s
Performed as RX
Scott Anderson 06/06/2016 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.		 21275 lbs
Performed as RX
Scott Anderson 06/03/2016 Sheepdog CrossFit None 2 partner team:
17 minutes (split work as desired)
60 Deadlifts @ 135#
30 Burpees
60 Front Squats @ 135#
30 Burpees
60 Push Presses @ 135#
30 Burpees
As many Clean and Jerks @ 135# as possible in the remaining time.		 1 reps
Performed as RX
Scott Anderson 05/31/2016 Sheepdog CrossFit None Power Clean 3-3-3-3-3 135-175-185-200(2)-185 lbs
Performed as RX
Scott Anderson 05/27/2016 Sheepdog CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 10m 13s
Performed as RX
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