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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 04/18/2016 Sheepdog CrossFit None 20 minute AMRAP:
3 strict pullups
3 Power Cleans @ 135#
9 Box Jumps @ 24"		 14 rounds 2 reps
Performed as RX
Scott Anderson 04/15/2016 Sheepdog CrossFit Invictus 160409 In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters and so on for 30 minutes.		 6 rounds 404 reps
Performed as RX
Scott Anderson 04/14/2016 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.		 6 rounds 2 reps
Performed as RX
Scott Anderson 04/13/2016 Sheepdog CrossFit CrossFit.com 111112 For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms (scaled to 35#DB)		 27m 15s
Workout Scaled
Scott Anderson 04/12/2016 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 13m 15s
Performed as RX
Scott Anderson 04/11/2016 Sheepdog CrossFit None Back Squat 1-1-1-1-1 215-235-255-275-255 lbs
Performed as RX
Scott Anderson 04/11/2016 Sheepdog CrossFit None 20 Burpees
40 Tuck Jumps
60 HR Pushups
80 Air Squats
100 Jump Rope Singles		 9m 55s
Performed as RX
Scott Anderson 04/08/2016 Sheepdog CrossFit None 3 rounds:
200 ft farmer's carry 2x55# KB
10 shoulder to overhead @ 135#
20 deadlifts @ 135#		 9m 49s
Performed as RX
Scott Anderson 04/07/2016 Sheepdog CrossFit None Weighted Dip 2-2-2-2-2 70-85-100-90-90 lbs
Performed as RX
Scott Anderson 04/07/2016 Sheepdog CrossFit None Weighted Pullups 2-2-2-2-2 50-60-70(1)-55-50 lbs
Performed as RX
Scott Anderson 04/07/2016 Sheepdog CrossFit None Row 2000m 7m 48s
Performed as RX
Scott Anderson 04/06/2016 Sheepdog CrossFit 150212 5 rounds for time of:
115-lb. hang power clean and jerks, 12 reps
115-lb. thrusters, 9 reps
115-lb. power snatches, 6 reps		 23m 23s
Workout Scaled
Scott Anderson 04/05/2016 Sheepdog CrossFit None 15 minute AMRAP:
10 Toe to bar
10 Push Press @ 95#
10 Burpee Box Jumps @ 24"		 5 rounds 0 reps
Performed as RX
Scott Anderson 04/04/2016 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 197 reps
Performed as RX
Scott Anderson 04/02/2016 Sheepdog CrossFit None 500 Standing Lunges
10 Pushups every 2 min w/running clock		 25m 48s
Performed as RX
Scott Anderson 04/01/2016 Sheepdog CrossFit None Power Clean 1-1-1-1-1 185-200-215f-215-220f lbs
Performed as RX
Scott Anderson 04/01/2016 Sheepdog CrossFit None 21-18-15-12-9-6-3 rep rounds of:
HR pushup
Air squat
Knee to elbow		 12m 48s
Performed as RX
Scott Anderson 03/31/2016 Sheepdog CrossFit Kelly Five rounds for time of: (Scaled to 3 Rounds)
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 22m 05s
Workout Scaled
Scott Anderson 03/29/2016 Sheepdog CrossFit Jenny Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run		 3 rounds 40 reps
Performed as RX
Scott Anderson 03/27/2016 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters HOME ROWER
135 pound Bench press, 15 reps.
 18m 21s
Performed as RX
Scott Anderson 03/26/2016 Sheepdog CrossFit None 10 rounds:
10, 9, 8... 3, 2, 1 pullups
1, 2, 3... 8, 9, 10 deadlifts @ 185#		 8m 44s
Performed as RX
Scott Anderson 03/24/2016 Sheepdog CrossFit None 5 Rounds:
20 Air Squat
20 Pushup
20 Situp
20 Burpee		 20m 26s
Performed as RX
Scott Anderson 03/21/2016 Sheepdog CrossFit None 10 min AMRAP:
5 Mountain Climbers 4-ct
10 Pushups (Chest and Chin)
15 Air Squats		 7 rounds 20 reps
Performed as RX
Scott Anderson 03/16/2016 Sheepdog CrossFit Zeus Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps (175)		 48m 59s
Performed as RX
Scott Anderson 03/15/2016 Sheepdog CrossFit None 50 Burpees
75 Flutterkicks 4-ct
100 HR Pushups
150 Situps		 19m 28s
Performed as RX
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