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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 10/17/2014 Sheepdog CrossFit CrossFit.com 130403 For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups (abmat)		 18m 31s
Performed as RX
Scott Anderson 10/16/2014 Sheepdog CrossFit None Bench Press 3-3-3-3-3 205-225-235f-230(2)-215 lbs
Performed as RX
Scott Anderson 10/16/2014 Sheepdog CrossFit CrossFit.com 140517 Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters		 27m 11s
Performed as RX
Scott Anderson 10/14/2014 Sheepdog CrossFit None Hang Power Snatch 3-3-3-3 95-115-125f-95 lbs
Performed as RX
Scott Anderson 10/14/2014 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 13m 04s
Performed as RX
Scott Anderson 10/13/2014 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 17 reps
Performed as RX
Scott Anderson 10/10/2014 Sheepdog CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 29m 29s
Performed as RX
Scott Anderson 10/10/2014 Sheepdog CrossFit None Weighted Dip 1-1-1-1-1 50-60-75-90-100 lbs
Performed as RX
Scott Anderson 10/08/2014 Sheepdog CrossFit None 4 Rounds of:
5 sets:5 Deadlifts @ 65#
5 Hang Power Cleans @ 65#
5 Push Press @ 65#
After the 5 sets, 10 Burpees.

Once the 5 sets are started, don't let go of the bar until they are completed. Can rest the bar in the hip pocket.		 18m 14s
Performed as RX
Scott Anderson 10/07/2014 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 30s
Performed as RX
Scott Anderson 10/06/2014 Sheepdog CrossFit CrossFit.com 140924 3 rounds for time of:
Run 400 meters
75-lb. sumo deadlift high pulls, 21 reps
12 burpees, jumping over the barbell		 14m 17s
Performed as RX
Scott Anderson 10/06/2014 Sheepdog CrossFit None Clean and Jerk 1-1-1-1-1 155-175-195-200f-200f lbs
Performed as RX
Scott Anderson 10/03/2014 Sheepdog CrossFit None 15-12-9-12-15 rep Rounds:
Thruster @ 75#
Pullup
Box Jump @ 24"
Row (calories)		 30m 34s
Performed as RX
Scott Anderson 10/02/2014 Sheepdog CrossFit None 12 min AMRAP: (8 min)
3 Bench Press @ 185#
5 Back Squat @ 225# (scaled to 205)		 5 rounds 5 reps
Workout Scaled
Scott Anderson 10/01/2014 Sheepdog CrossFit None 5 Rounds:
3 Power Cleans @ 205#
10 Burpee Pullups		 11m 39s
Workout Scaled
Scott Anderson 09/30/2014 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 5 reps
Performed as RX
Scott Anderson 09/29/2014 Sheepdog CrossFit None Team Chipper:
Row 500m
20 Pullups
30 Box Jumps 24"
20 Burpees
30 Situps
20 Squat Cleans @ 95#
100 Jump Rope Singles
Row 500m		 18m 33s
Performed as RX
Scott Anderson 09/27/2014 Sheepdog CrossFit Crossfit.com 131128 Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats		 5 rounds 49 reps
Performed as RX
Scott Anderson 09/25/2014 Sheepdog CrossFit None Bench Press 3-3-3-3-3 185-205-225-235(2)-215 lbs
Performed as RX
Scott Anderson 09/25/2014 Sheepdog CrossFit CrossFit.com 140925 3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps		 15m 17s
Performed as RX
Scott Anderson 09/24/2014 Sheepdog CrossFit None Deadlift 3-3-3-3-3 225-255-275-295-305 lbs
Performed as RX
Scott Anderson 09/24/2014 Sheepdog CrossFit None 3 rounds:
Squat cleans 95# (30-20-10)
Burpees (10-20-30)
Pull ups (10-10-10)		 19m 13s
Performed as RX
Scott Anderson 09/23/2014 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)		 25m 51s
Workout Scaled
Scott Anderson 09/22/2014 Sheepdog CrossFit None Shoulder Press:
3x15 reps @ 35%
2x10 reps @ 50%
3x5 reps @ 65%
rest 4 min

Then

AMRAP 15 min:
10 Thrusters @ 40%
12 2ct DB Stepups 18" w/35# DB
10 Knees to Elbow		 3 rounds 23 reps
Performed as RX
Scott Anderson 09/20/2014 Sheepdog CrossFit None 20 min AMRAP:
5 power clean 145#
10 toes to bar
15 wall ball 20#		 7 rounds 7 reps
Performed as RX
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