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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 06/10/2015 Sheepdog CrossFit None 4 Rounds:
1 minute pullups
1 minute box jumps 24"
1 min KB swings 55#
1 minute rest		 206 reps
Performed as RX
Scott Anderson 06/09/2015 Sheepdog CrossFit None 2 partner team workout:
10 minute AMRAP:
10 Push Presses @ 65#
10 Back Squats @ 65#

One partner works AMRAP while the other runs 100m. Switch after each run. 5 burpee penalty for both if bar touches the ground.		 11 rounds 14 reps
Performed as RX
Scott Anderson 06/08/2015 Sheepdog CrossFit None Power Clean 3-3-3-3-3 135-165-185-195-175 lbs
Performed as RX
Scott Anderson 06/08/2015 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.		 332 reps
Performed as RX
Scott Anderson 06/06/2015 Sheepdog CrossFit None Back Squat 3-3-3-3-3 205-225-235-225-205 lbs
Performed as RX
Scott Anderson 06/06/2015 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.		 256 reps
Performed as RX
Scott Anderson 06/05/2015 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		 155 reps
Performed as RX
Scott Anderson 06/04/2015 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Wall Ball
Situp
Box Jump @ 24"
Overhead Squat @ 45#
KB Swing @ 55#		 17m 32s
Performed as RX
Scott Anderson 06/03/2015 Sheepdog CrossFit None 21-15-9:
Deadlifts @ 225#
Push Press w/35# DBs		 10m 47s
Performed as RX
Scott Anderson 06/01/2015 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 50m 57s
Performed as RX
Scott Anderson 05/29/2015 Sheepdog CrossFit None 2 person Team Workout:
Partner 1 does exercise A, Partner B does Exercise B. When B finishes the reps, switch until the reps for A are completed. then move to the next station until all the 50s are finished.
Station 1:
A) 50 Power Snatches 95#
B) 10 Dips
Station 2:
A) 50 Box Jumps 24"
B) 5 Burpees over the bar
Station 3:
A) 50 Sumo Deadlift High Pulls 95#
B) 10 Toe to Bar
Station 4:
A) 50 KB Swings 55#
B) 10 HR Pushups		 17m 17s
Workout Scaled
Scott Anderson 05/28/2015 Sheepdog CrossFit None Two Partner team workout:
Round 1:
Run 400m together
Partner 1 - 15 Squat Cleans @ 135#
Partner 2 - 15 Turkish Getups @ 35#
(Partners work at the same time)
Then split reps of:
50 Toe to bar
50 KB Swing @ 55#
(One person works at a time)
Round 2:
Run 400m together
Partner 1 - 15 Turkish Getups @ 55#
Partner 2 - 15 Squat Cleans @ 135#
Then split reps of:
100 Double Unders
100 Situps
100 calorie Row
(One person works at a time)
Finally, do 30 burpees together		 26m 12s
Workout Scaled
Scott Anderson 05/27/2015 Sheepdog CrossFit None Bench Press 1-1-1-1-1 225-245-255-260f-245 lbs
Performed as RX
Scott Anderson 05/27/2015 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 252 reps
Performed as RX
Scott Anderson 05/25/2015 Sheepdog CrossFit None 21-15-9:
Burpees
Sumo Deadlift High Pulls @75#
Squat Cleans @75#
Abmat Situps		 16m 26s
Performed as RX
Scott Anderson 05/22/2015 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 13s
Performed as RX
Scott Anderson 05/21/2015 Sheepdog CrossFit None Two partner team workout:
20 minutes:
Partner A - Row 500m
Partner B - AMRAP of:
5 Deadlift @ 185#
10 Squat Cleans @ 95#
15 Pushups

Switch places each time the 500m is completed. Score is total rounds and reps of the amrap.		 7 rounds 0 reps
Performed as RX
Scott Anderson 05/20/2015 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 57s
Performed as RX
Scott Anderson 05/19/2015 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.		 42 reps
Performed as RX
Scott Anderson 05/18/2015 Sheepdog CrossFit None EMOM for 8 sets:
3 Clean and Jerk 135#

After 8th set, with clock continuing:

10-9-8...3-2-1 rep rounds:
KB Swing 55#
Burpee Pullups		 21m 39s
Performed as RX
Scott Anderson 05/17/2015 Sheepdog CrossFit None 2 Partner Team 20 minute AMRAP:
Partner A - Run 400m
Partner B - AMRAP:
5 Deadlifts @ 135#
10 Goblet Squats @ 35#
15 Pushups

Switch places after each 400m is completed.
Each 400m run counts as 1 round toward final score. Add them to rounds and reps of the AMRAP completed. 		19 rounds 12 reps
Performed as RX
Scott Anderson 05/15/2015 Sheepdog CrossFit None 2 Partner Team 20 minute AMRAP:
Partner A - Row 500m
Partner B - AMRAP:
6 DB Thrusters @ 35# DB
9 Knee to elbows
12 HR Pushups

Switch places after each 500m is completed.
Each 500m rowed counts as 1 round toward final score. Add them to rounds and reps of the AMRAP completed.		 17 rounds 25 reps
Performed as RX
Scott Anderson 05/13/2015 Sheepdog CrossFit None AMRAP 8 min:
5 Power Cleans @ 135#
5 Front Squats @ 135#		 6 rounds 7 reps
Performed as RX
Scott Anderson 05/13/2015 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.		 12 rounds 9 reps
Performed as RX
Scott Anderson 05/12/2015 Sheepdog CrossFit None Weighted Dip 1-1-1-1-1 70-95-105-113-120 lbs
Performed as RX
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