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Athlete Date Sort Location Workout Name Description Results
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
Scott Anderson 05/12/2015 Sheepdog CrossFit None 3 Rounds:
Run 800m
15 Toes to bar
12 Burpee		 21m 29s
Performed as RX
Scott Anderson 05/11/2015 Sheepdog CrossFit None Deadlift 1-1-1-1-1 285-305-320-330-305 lbs
Performed as RX
Scott Anderson 05/11/2015 Sheepdog CrossFit None 15 min AMRAP:
5 Thrusters @ 95#
10 KB Swings @ 55#
15 Burpees		 5 rounds 27 reps
Performed as RX
Scott Anderson 05/09/2015 Sheepdog CrossFit None 5 rounds:
10 HR pushups
10 pull ups
5 clean and jerks @ 115#		 10m 48s
Performed as RX
Scott Anderson 05/07/2015 Sheepdog CrossFit None 30 Back Squat @ bodyweight
1000m Row
30 Burpee		 11m 06s
Performed as RX
Scott Anderson 05/06/2015 Sheepdog CrossFit None Bench Press 3-3-3-3-3 215-235-240(2)-225(2)-215 lbs
Performed as RX
Scott Anderson 05/06/2015 Sheepdog CrossFit CrossFit.com 121215 Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit pushups, hands on 25 pound plates
15 Box jumps, 24" box		 4 rounds 14 reps
Performed as RX
Scott Anderson 05/05/2015 Sheepdog CrossFit None 2 partner team workout:

Wall balls and Wall sit
ground to Overhead 135# and bar hold
Pullups and Plate overhead 45#
KB Swings 55# and KB hold
Knee to elbow and plank

3:30 at each set above, with :30 sec to transition to the next, 20 minutes total. One partner does the exercise for reps while the other does the hold. If one rests on the hold, switch places.		 278 reps
Performed as RX
Scott Anderson 05/04/2015 Sheepdog CrossFit None 5 Rounds:
10 Power Cleans @ 135#
15 Wall Balls @ 20#		 12m 23s
Performed as RX
Scott Anderson 05/03/2015 Sheepdog CrossFit None 21-18-15-12-9-6-3 rep rounds of:
HR pushup
Air squat
Knee to elbow		 12m 25s
Performed as RX
Scott Anderson 05/01/2015 Sheepdog CrossFit None 10-9-8...3-2-1:
Jumping Air Squats
Sumo deadlift high pulls @ 75#
Lateral burpees over barbell		 12m 23s
Performed as RX
Scott Anderson 04/29/2015 Sheepdog CrossFit None 2 partner team:
150 wall balls
150 med ball cleans
150 med ball sit-ups

Switch as needed. If ball is put down, run 200m.		 23m 37s
Performed as RX
Scott Anderson 04/28/2015 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)		 11m 42s
Performed as RX
Scott Anderson 04/27/2015 Sheepdog CrossFit None 4 Rounds for time:
15 Push Press @ 75#
15 Calorie Row
15 Wall balls
15 Sumo Deadlift High Pulls @ 75#
15 Box Jumps 20"		 22m 58s
Performed as RX
Scott Anderson 04/25/2015 Sheepdog CrossFit None 50 Burpees
75 Flutterkicks 4-ct
100 HR Pushups
150 Situps		 19m 35s
Performed as RX
Scott Anderson 04/24/2015 Sheepdog CrossFit CrossFit.com 111112 For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms (scaled to 35#DB)		 22m 58s
Workout Scaled
Scott Anderson 04/22/2015 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 12 reps
Performed as RX
Scott Anderson 04/21/2015 Sheepdog CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 5 rounds 79 reps
Performed as RX
Scott Anderson 04/20/2015 Sheepdog CrossFit None Bench Press 5-5-5-5-5 195-205-215-225(3)-205 lbs
Performed as RX
Scott Anderson 04/20/2015 Sheepdog CrossFit None 3 Rounds:
10 Curtis Ps @ 95#
15 Situps w/20# med ball
20 Pullups		 16m 44s
Performed as RX
Scott Anderson 04/17/2015 Sheepdog CrossFit None Team 25 minute AMRAP:
20 Wallballs
20 KB Swings
20 Situps
20 Jumping Lunges
20 Pullups
20 Ring Dips
20 Air Squats

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.		 4 rounds 12 reps
Performed as RX
Scott Anderson 04/16/2015 Sheepdog CrossFit None 10 Rounds of:
15 Deadlift @ 135#
15 HR Pushups		 19m 51s
Performed as RX
Scott Anderson 04/15/2015 Sheepdog CrossFit Grind 3 Rounds of:
10 Burpees
15 4-ct Jumping Jacks
20 Air Squats
25 Situps
10 Pushaway Pushups
10 HR Pushups
10 Modified Pushups
Run 400m		 18m 03s
Performed as RX
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