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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 02/03/2016 Sheepdog CrossFit None 12 minutes EMOM:
10 Wall balls
After the wall balls, do as many burpees as possible for the remainder of the minute.

Score is total burpees completed.		 40 reps
Performed as RX
Scott Anderson 02/03/2016 Sheepdog CrossFit None Bench Press 3-3-3-3-3 185-225-245(1)-245(1)-235(1) lbs
Performed as RX
Scott Anderson 02/02/2016 Sheepdog CrossFit None 8 minute EMOM:
3 Squat Cleans @ 135#

Rest 2 minutes, when clock reaches 10:00, begin

15 minute AMRAP:
5 Deadlifts @ 225#
10 Box jumps @ 24"
15 Situps @ 20# medicine ball		 7 rounds 19 reps
Performed as RX
Scott Anderson 01/31/2016 Sheepdog CrossFit CrossFit.com 120825 30 rounds for time of:
Row 30 seconds
Rest 30 seconds

Post distance to comments.

HOME ROWER		 4,452 m
Performed as RX
Scott Anderson 01/30/2016 Sheepdog CrossFit 2016 ODT WOD For time:
129 Burpee box jumps, 24 inch box

If you have a ten pound vest or body armor, wear it. 		22m 31s
Performed as RX
Scott Anderson 01/29/2016 Sheepdog CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters		 4 rounds 23 reps
Workout Scaled
Scott Anderson 01/28/2016 Sheepdog CrossFit None 33 HR pushup
33 box jump 24"
33 pullup
33 burpee
33 situp
33 broad jump
33 air squat		 13m 15s
Performed as RX
Scott Anderson 01/26/2016 Sheepdog CrossFit Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 162 reps
Performed as RX
Scott Anderson 01/25/2016 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.		 30 rounds 0 reps
Performed as RX
Scott Anderson 01/22/2016 Sheepdog CrossFit None Two partner Team workout

20 minute AMRAP for total reps:
Partner 1 - Wallballs
Partner 2 - 5 KB Swings @ 55#
Switch EMOM

Team total is number of wallballs completed. 1 burpee for every rep under 300 at the end of the workout.		 402 reps
Performed as RX
Scott Anderson 01/21/2016 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 16m 43s
Performed as RX
Scott Anderson 01/19/2016 Sheepdog CrossFit None 12 min AMRAP:
5 Manmakers @ 2x35#
5 Burpees
25 Air Squats		 4 rounds 2 reps
Performed as RX
Scott Anderson 01/18/2016 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		 17m 06s
Performed as RX
Scott Anderson 01/15/2016 Sheepdog CrossFit None 5 Sets of Seated Shoulder Press for 5-6 reps
Rest 2-3 minutes between sets

Then

4 Rounds of 2 minutes:
Row 250m
Max ring dips in remaining time

Rest 2 minutes between rounds		 63 reps
Performed as RX
Scott Anderson 01/14/2016 Sheepdog CrossFit Daniel For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups		 24m 42s
Performed as RX
Scott Anderson 01/12/2016 Sheepdog CrossFit None Bench Press 5-5-5-5-5 185-235(2)-225(3)-215(4)-205 lbs
Performed as RX
Scott Anderson 01/12/2016 Sheepdog CrossFit None 3 partner team workout:
Row 5k
1 person rows
1 person planks (regular or switching to the sides)
1 person does 20 toe to bars

Switch places each time the 20 toe to bars are finished until the 5k is completed.		 21m 33s
Performed as RX
Scott Anderson 01/11/2016 Sheepdog CrossFit None Deadlift 5-5-5-5-5 265-285-300-285-265 lbs
Performed as RX
Scott Anderson 01/11/2016 Sheepdog CrossFit None Tabatas:
Pullups
Pushups
Situps
Squats		 342 reps
Performed as RX
Scott Anderson 01/08/2016 Sheepdog CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 13m 14s
Workout Scaled
Scott Anderson 01/07/2016 Sheepdog CrossFit CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups (HR)
15 Box jumps, 24" box		 7 rounds 7 reps
Performed as RX
Scott Anderson 01/05/2016 Sheepdog CrossFit None Front Squat 4x2 @ 80%
Back Squat 4x2 @ 80%

10 minute AMRAP:
5 Shoulder to Overhead 115#
10 Deadlift 115#
15 Knees to elbow		 5 rounds 1 reps
Performed as RX
Scott Anderson 01/05/2016 Sheepdog CrossFit None 3 rounds:
Row 500m
15 KB Swings @ 55#
30 Air squats		 12m 52s
Performed as RX
Scott Anderson 01/04/2016 Sheepdog CrossFit None 4 Rounds:
8 Power Cleans @ 155#
24 Wallballs @ 20#

EMOM do 5 Box Jumps (24"), including the first minute.		 18m 45s
Performed as RX
Scott Anderson 01/03/2016 Sheepdog CrossFit None 7 Rounds:
10 Burpees
10 Sumo deadlift high pulls @ 65#
10 Pullups		 16m 19s
Performed as RX
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