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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 11/22/2015 Sheepdog CrossFit Apollo 13 13 min team AMRAP:
1st partner runs 100m with 16# medicine ball
2nd partner does Sumo Deadlift High Pulls @ 35#

Switch places at the end of the 1st partner's run.
5 HR Pushups by both partners every minute on the minute.
Total SDHP is final score.		 298 reps
Performed as RX
Scott Anderson 11/20/2015 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		 6 rounds 22 reps
Performed as RX
Scott Anderson 11/18/2015 Sheepdog CrossFit None 4 Rounds:
15 Burpee
30m Walking Lunge
25 Situp
 12m 00s
Performed as RX
Scott Anderson 11/17/2015 Sheepdog CrossFit None Two partner team:

One Round, split work as needed:
1200m Run
100 G2O w/35# DBs
200 Air Squats
100 Burpees
1200m Row		 28m 35s
Performed as RX
Scott Anderson 11/16/2015 Sheepdog CrossFit None 20 minute AMRAP:
Run 200m
25 HR Pushups		 7 rounds 200 reps
Performed as RX
Scott Anderson 11/13/2015 Sheepdog CrossFit None In 3 person team, rotate positions every minute:

18 minute AMRAP:
Station 1: Rest
Station 2: Row for calories
Station 3: Wall balls

Team score is total calories plus wall balls.		 623 reps
Performed as RX
Scott Anderson 11/12/2015 Sheepdog CrossFit None Deadlift 1-1-1-1-1 225-315-335f-335f-315 lbs
Performed as RX
Scott Anderson 11/12/2015 Sheepdog CrossFit None 20 Power Snatch @95@
Run 200m
20 Overhead Squat @95#
Run 400m
20 Thruster @95#
Run 800m		 18m 09s
Performed as RX
Scott Anderson 11/10/2015 Sheepdog CrossFit None 7 Rounds of:
7 Squat Cleans @ 135#
7 Burpees
7 Pullups		 18m 45s
Performed as RX
Scott Anderson 11/09/2015 Sheepdog CrossFit None Power Clean 1-1-1-1-1 185-205f-205-215f-215f lbs
Performed as RX
Scott Anderson 11/09/2015 Sheepdog CrossFit DG Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps		 4 rounds 25 reps
Performed as RX
Scott Anderson 11/08/2015 Sheepdog CrossFit Crossfit.com 141026 For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats		 21m 02s
Performed as RX
Scott Anderson 11/05/2015 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.		 6 reps
Workout Scaled
Scott Anderson 11/04/2015 Sheepdog CrossFit None 5 Rounds:
50ft Walking Lunge @ 45# plate overhead
21 Burpee, jumping onto 45# plate		 16m 33s
Performed as RX
Scott Anderson 11/03/2015 Sheepdog CrossFit None 2 Partner Team 20 minute AMRAP:
Partner A - Row 500m
Partner B - AMRAP:
6 Mountain climbers 4-ct
9 Knee to elbows
12 KB Swings @ 55#

Switch places after each 500m is completed.
Each 500m rowed counts as 1 round toward final score. Each 25m counts as 1 rep. Add them to rounds and reps of the AMRAP completed.		 16 rounds 14 reps
Performed as RX
Scott Anderson 11/02/2015 Sheepdog CrossFit None Use the following AMRAP, restarting at the beginning after each rest period:
20 Wallballs
20 Hanging Power Cleans
20 HR Pushups
20 C2B Pullups
20 Box Jumps @ 30"

Work 1 minute, rest 1 minute.
Work 2 minutes, rest 1 minute.
Work 3 minutes, rest 1 minute.
Work 4 minutes, rest 1 minute.
Work 5 minutes, rest 1 minute.
 260 reps
Performed as RX
Scott Anderson 11/02/2015 Sheepdog CrossFit None Power Clean 1-1-1-1-1 185-205-215f-215f-215f lbs
Performed as RX
Scott Anderson 10/28/2015 Sheepdog CrossFit None 4 Rounds:
1 minute Row (calories)
1 minute Bench Press @ 135#
1 minute Pullups
1 minute Rest		 189 reps
Performed as RX
Scott Anderson 10/26/2015 Sheepdog CrossFit None EMOM for 8 minutes:
5 thrusters @ 95#

Then:

8 minute AMRAP:
3 Power Cleans @ 95#, 3 Pullups
6 Power Cleans, 6 Pullups
9 Power Cleans, 9 Pullups
etc.		 5 rounds 7 reps
Performed as RX
Scott Anderson 10/25/2015 Sheepdog CrossFit None 21-15-9 rep Rounds of:
Deadlift @ 145#
Burpee
Push Press @ 50#
Run 400m		 16m 17s
Performed as RX
Scott Anderson 10/22/2015 Sheepdog CrossFit None 3 Rounds:
10 Curtis Ps @ 95#
15 Situps w/20# med ball
20 Pullups		 15m 33s
Performed as RX
Scott Anderson 10/21/2015 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 01s
Performed as RX
Scott Anderson 10/20/2015 Sheepdog CrossFit Cooper Test 1 mile walk
max pushup
1 min situp
vertical leap
300m sprint		 0m 55s
Performed as RX
Scott Anderson 10/19/2015 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		 24m 07s
Performed as RX
Scott Anderson 10/15/2015 Sheepdog CrossFit None 3 partner Team workout:

17 minute AMRAP:
1 person Runs 400m
1 person Rows 500m
1 person does 40 Abmat Situps

Do not rotate until all 3 partners have completed their station. Combined situps completed is score.		 320 reps
Performed as RX
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