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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 05/25/2016 Sheepdog CrossFit None EMOM for 6 minutes:
7 Overhead squats

Immediately after that,

10 minute AMRAP:
10 Hanging Power Cleans
15 Burpee Box Jumps

Use same weight for OH squats and cleans.		 3 rounds 22 reps
Performed as RX
Scott Anderson 05/24/2016 Sheepdog CrossFit None 18 minute 2 partner Team AMRAP:
20 wallballs
20 KB swings 55#
20 jumping lunges
20 pullups
20 HR pushups
20 air squats
20 sit-ups

One partner does all 20 reps, then second partner does next 20, etc.		 4 rounds 70 reps
Performed as RX
Scott Anderson 05/23/2016 Sheepdog CrossFit None 1-2-3...10 Power Cleans @ 135#

After each round of cleans, do one round of the following:
5 pullups
10 HR pushups
15 situps		 20m 27s
Performed as RX
Scott Anderson 05/19/2016 Sheepdog CrossFit None Deadlift 1-1-1-1-1 275-305-325-335-325 lbs
Performed as RX
Scott Anderson 05/19/2016 Sheepdog CrossFit None 4 Rounds:
Run 200m
10 Pullups
15 KB Swings @ 55#		 10m 51s
Performed as RX
Scott Anderson 05/17/2016 Sheepdog CrossFit Invictus 160517 A.
Front Squat
4 reps @ 65%
3 reps @ 75%
2 reps @ 80%
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
20 Burpees
10 Box Jump-Overs (24/20)		 14m 57s
Performed as RX
Scott Anderson 05/16/2016 Sheepdog CrossFit CrossFit.com 120825 30 rounds for time of:
Row 30 seconds
Rest 30 seconds

Post distance to comments.

HOME ROWER		 4,543 m
Performed as RX
Scott Anderson 05/14/2016 Sheepdog CrossFit None 21-15-9 rep Rounds of:
Deadlift @ 145#
Burpee
Push Press @ 50#
Run 400m		 16m 18s
Performed as RX
Scott Anderson 05/11/2016 Sheepdog CrossFit None 15-12-9-6-3
Power Cleans @ 135#
Burpees over the bar		 9m 44s
Performed as RX
Scott Anderson 05/10/2016 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 		18m 47s
Performed as RX
Scott Anderson 05/09/2016 Sheepdog CrossFit Invictus 160509 A.
Back Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95%
*Set 6 - 6 reps @ 80-85%
Rest 2 minutes between sets.

B.
Four sets of 3-minute sprints of either:

"Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats

- OR -

"Mary"
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.		 11 rounds 19 reps
Performed as RX
Scott Anderson 05/05/2016 Sheepdog CrossFit Dante's Inferno With a 95# bar:
20 Thrusters
20 Hanging Power Cleans
20 Push Jerks
20 Overhead Squats
20 Front Squats

Begin with 4 Burpees and do 4 Burpees EMOM until complete.		 17m 52s
Performed as RX
Scott Anderson 05/05/2016 Sheepdog CrossFit None 2 Partner Team 20 minute AMRAP:
Partner A - Run 400m
Partner B - AMRAP:
6 Mountain climbers 4-ct
9 Knee to elbows
12 KB Swings @ 55#

Switch places after each 400m is completed.
Each 400m run counts as 1 round toward final score. Add them to rounds and reps of the AMRAP completed.		 17 rounds 5 reps
Performed as RX
Scott Anderson 05/03/2016 Sheepdog CrossFit None 5 Rounds:
Run 400m
20 KB Swings @55#
10 Ring Dips		 23m 18s
Performed as RX
Scott Anderson 05/02/2016 Sheepdog CrossFit None 24 minute AMRAP:
4 Clean and Jerk @ 155#
20 Pullups
16 Wall balls		 5 rounds 0 reps
Performed as RX
Scott Anderson 04/29/2016 Sheepdog CrossFit None 33 HR pushup
33 box jump 24"
33 pullup
33 burpee
33 situp
33 broad jump
33 air squat		 13m 11s
Performed as RX
Scott Anderson 04/28/2016 Sheepdog CrossFit None Front squat 1-1-1-1-1 185-215-225-235-240 lbs
Performed as RX
Scott Anderson 04/28/2016 Sheepdog CrossFit None 2 partner team workout:
10 minute AMRAP:
10 Push Presses @ 65#
10 Back Squats @ 65#

One partner works AMRAP while the other runs 100m. Switch after each run. 5 burpee penalty for both if bar touches the ground.		 11 rounds 3 reps
Performed as RX
Scott Anderson 04/27/2016 Sheepdog CrossFit None 15 minute AMRAP:
5 Deadlifts @ BW (185#)
7 Toe to bar
10 Hanging power snatches @ 65#		 7 rounds 9 reps
Performed as RX
Scott Anderson 04/26/2016 Sheepdog CrossFit None Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep

Try to build over the course of 12 sets.

Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders		 8m 29s
Performed as RX
Scott Anderson 04/25/2016 Sheepdog CrossFit Prison Workout 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Burpees
Walk 25m		 23m 04s
Performed as RX
Scott Anderson 04/23/2016 Sheepdog CrossFit Taylor 4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it.		 18m 37s
Performed as RX
Scott Anderson 04/21/2016 Sheepdog CrossFit None 3 rounds:
Row 750m
10 Curtis P's
12 Pullups		 24m 11s
Performed as RX
Scott Anderson 04/20/2016 Sheepdog CrossFit None 3 partner team, one works at a time:
120 calorie row
120 deadlifts 115/95
90 calorie row
90 hang power cleans 115/95
75 calorie row
75 front squats 115/95
45 calorie row
45 push jerks 115/95
30 calorie row
30 clusters 115/95		 34m 54s
Performed as RX
Scott Anderson 04/19/2016 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Wall Ball
Situp
Box Jump @ 24"
Overhead Squat @ 45#
KB Swing @ 55#		 17m 00s
Performed as RX
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