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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 01/02/2016 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)		 25 reps
Performed as RX
Scott Anderson 12/29/2015 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 14 reps
Performed as RX
Scott Anderson 12/28/2015 Sheepdog CrossFit None 21-15-9:
Row (calories)
Thrusters @ 95#
Burpees		 13m 36s
Performed as RX
Scott Anderson 12/27/2015 Sheepdog CrossFit None 15 minute AMRAP:
5 Deadlifts @ BW (185#)
7 Toe to bar
10 Hanging power snatches @ 65#		 6 rounds 13 reps
Performed as RX
Scott Anderson 12/26/2015 Sheepdog CrossFit None Tabata HR pushup
Tabata leg lever
Tabata air squat		 389 reps
Performed as RX
Scott Anderson 12/24/2015 Sheepdog CrossFit Grind no runs 3 Rounds of:
10 Burpees
15 4-ct Jumping Jacks
20 Air Squats
25 Situps
10 Pushaway Pushups
10 HR Pushups
10 Modified Pushups		 10m 31s
Performed as RX
Scott Anderson 12/23/2015 Sheepdog CrossFit None AMRAP 8 min:
5 Power Cleans @ 135#
5 Front Squats @ 135#		 6 rounds 8 reps
Performed as RX
Scott Anderson 12/23/2015 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 14 rounds 4 reps
Performed as RX
Scott Anderson 12/18/2015 Sheepdog CrossFit CrossFit.com 121220 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood		 8 rounds 26 reps
Performed as RX
Scott Anderson 12/17/2015 Sheepdog CrossFit None 2 Rounds:
1 minute Deadlifts @ 155#
1 minute Rest
1 minute Box Jump Overs @ 24"
1 minute Rest
1 minute Hanging Power Cleans @ 95#
1 minute Rest
1 minute Muscle ups
1 minute Rest
1 minute Thrusters @ 95#
1 minute Rest
1 minute Row (calories)
1 minute Rest		 198 reps
Performed as RX
Scott Anderson 12/15/2015 Sheepdog CrossFit None Stationary bike for 12.95 km 31m 05s
Performed as RX
Scott Anderson 12/14/2015 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 11s
Performed as RX
Scott Anderson 12/12/2015 Sheepdog CrossFit 151126 Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees		 3,600 m
Performed as RX
Scott Anderson 12/10/2015 Sheepdog CrossFit None Bench Press 2-2-2-2-2 205-225-250(1)-235-225 lbs
Performed as RX
Scott Anderson 12/10/2015 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:
10 burpee box jumps, 20-inches
115-lb. squat cleans, 10 reps		 5 rounds 13 reps
Performed as RX
Scott Anderson 12/09/2015 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 36s
Performed as RX
Scott Anderson 12/08/2015 Sheepdog CrossFit T.U.P. 15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups		 21m 50s
Performed as RX
Scott Anderson 12/07/2015 Sheepdog CrossFit None Two Partner 20 min AMRAP:
Partner 1 - Row calories
Partner 2 - 5 Deadlifts @ 135#

Switch EMOM

Score is total calories.		 332 reps
Performed as RX
Scott Anderson 12/05/2015 Sheepdog CrossFit None 3 Rounds:
20 2-ct Lunge
20 HR Pushup
20 2-ct Mountain Climber		 8m 46s
Performed as RX
Scott Anderson 12/03/2015 Sheepdog CrossFit None 15 min AMRAP:
5 Thrusters @ 95#
10 KB Swings @ 55#
15 Burpees		 6 rounds 1 reps
Performed as RX
Scott Anderson 12/02/2015 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 44 reps
Performed as RX
Scott Anderson 11/30/2015 Sheepdog CrossFit None Partner WOD
150 wall balls
every time the wall ball is dropped or you switch partners then do 1 round of Cindy; 5 pull ups, 10 push ups, 15 air squats. Each person does Cindy.
 14m 31s
Performed as RX
Scott Anderson 11/24/2015 Sheepdog CrossFit None Starting at 155#, do 2 Bench Presses every minute on the minute, adding 10# per round until failure
 8 rounds 0 reps
Performed as RX
Scott Anderson 11/24/2015 Sheepdog CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 80 reps
Performed as RX
Scott Anderson 11/23/2015 Sheepdog CrossFit CrossFit.com 130929 For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows		 31m 49s
Performed as RX
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