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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 07/12/2015 Sheepdog CrossFit None 30 Power Cleans @ 65#
Run 200m
20 Power Cleans @ 95#
Run 200m
10 Power Cleans @ 115#
Run 200m		 8m 51s
Performed as RX
Scott Anderson 07/11/2015 Sheepdog CrossFit None 21-18-15-12-9-6-3 rep rounds of:
HR pushup
Air squat
Knee to elbow		 12m 49s
Performed as RX
Scott Anderson 07/10/2015 Sheepdog CrossFit None In 3 person team, rotate positions every minute:

18 minute AMRAP:
Station 1: Rest
Station 2: Sumo deadlift high pulls 55#
Station 3: Thrusters 45#

Team score is total sdhp plus thrusters.		 618 reps
Performed as RX
Scott Anderson 07/09/2015 Sheepdog CrossFit None 15 minute AMRAP:
10 KB swing 55#
10 Goblet Squat 55#
10 burpees		 6 rounds 5 reps
Performed as RX
Scott Anderson 07/07/2015 Sheepdog CrossFit None 8 minute EMOM:
2 Hanging Power Cleans + 2 Front Squats + 2 Hanging Squat Cleans + 1 Push Jerk

Then

3 Rounds:
21 Pullups
15 Ring Dips
9 Deadlifts (same bar as EMOM)		 10m 30s
Workout Scaled
Scott Anderson 07/03/2015 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		 18m 33s
Performed as RX
Scott Anderson 07/01/2015 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.		 1 reps
Performed as RX
Scott Anderson 06/30/2015 Sheepdog CrossFit None Bench press 1-1-1-1-1 225-245-260f-250f-225 lbs
Performed as RX
Scott Anderson 06/30/2015 Sheepdog CrossFit None 2 partner team:
8 minute AMRAP:
5 KB Swing #55
7 Box Jumps Overs @ 24"
1 Push Press @ 95#
Alternate rounds between partners. Add 1 push press each round. Score is total push presses.

Rest 3 minutes

Then
8 minute EMOM:
Partner 1 - 1 hang clean, 1 power clean @ 155#
Partner 2 - 30 second row for max calories
Alternate each minute. Score is combined calories.		 37 reps
Performed as RX
Scott Anderson 06/29/2015 Sheepdog CrossFit None Deadlift 5-5-5-5-5 225-255-275-285-275 lbs
Performed as RX
Scott Anderson 06/29/2015 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
Scott Anderson 06/25/2015 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 56s
Performed as RX
Scott Anderson 06/24/2015 Sheepdog CrossFit None Back Squat 5-5-5-5-5 175-195-215-225-215 lbs
Performed as RX
Scott Anderson 06/24/2015 Sheepdog CrossFit None 3 partner team workout:

10 minutes for reps:
1 person runs 200m
1 person does HR pushups
1 person does pullups

Rotate at the end of each run. Score is pushups plus pullups.		 372 reps
Performed as RX
Scott Anderson 06/23/2015 Sheepdog CrossFit None 2 partner Team 25 minute AMRAP:
One person rows 250m while the other works on the following :
100 Wallballs
75 Situps w/35# DB
50 Thrusters @ 95#
25 Toe to bar		 1 rounds 52 reps
Performed as RX
Scott Anderson 06/22/2015 Sheepdog CrossFit None 12 min AMRAP:
5 Manmakers @ 2x35#
5 Burpees
25 Air Squats		 4 rounds 1 reps
Performed as RX
Scott Anderson 06/22/2015 Sheepdog CrossFit None Weighted Pullup 1-1-1-1-1 80-90-100-90-90f lbs
Performed as RX
Scott Anderson 06/20/2015 Sheepdog CrossFit Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 5 rounds 14 reps
Performed as RX
Scott Anderson 06/19/2015 Sheepdog CrossFit None In 3 partner 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.		 576 reps
Performed as RX
Scott Anderson 06/18/2015 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 1 reps
Performed as RX
Scott Anderson 06/15/2015 Sheepdog CrossFit None 2x30# DB (used 2x25#)
10 Renegade Row
20 Hang Power Clean
30 Thruster
40 Push Press
25 Lunge w/1 DB overhead right arm
25 Lunge w/1 DB overhead left arm
40 Push Press
30 Thruster
20 Hang Power Clean
10 Renegade Row		 18m 40s
Workout Scaled
Scott Anderson 06/13/2015 Sheepdog CrossFit None Front Squat 5-5-5-5-5 155-175-185-195-185 lbs
Performed as RX
Scott Anderson 06/13/2015 Sheepdog CrossFit None 7 minute AMRAP:
7 Shoulder to Overhead @ 95#
11 Burpees		 4 rounds 1 reps
Performed as RX
Scott Anderson 06/12/2015 Sheepdog CrossFit None Team 25 minute AMRAP:
20 Wallballs
20 KB Swings
20 Jumping Lunges
20 Pullups
20 Ring Dips
20 Air Squats
20 Situps

Partner 1 starts wallballs, then partner 2 does KB Swings, etc. alternating back and forth. During second round, partners do opposite exercises of round 1. At 10 minute and 15 minute mark, both partners must run 400m.		 3 rounds 97 reps
Performed as RX
Scott Anderson 06/10/2015 Sheepdog CrossFit None Bench Press 5-5-5-5-5 195-215-225-230(4)-215 lbs
Performed as RX
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