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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 06/20/2023 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

15 burpees
30-calories assault bike		 4 rounds 4 reps
Performed as RX
Scott Anderson 06/18/2023 Sheepdog CrossFit None 2 partner team:
2000m row
100 deadlifts 135#
100 pullups
100 situps
100 lunges
100 DB thrusters 25# DB
100 burpees
100 dips
300 single jump ropes
100 pushups

Both partners work at the same time. Partition as desired, complete in any order.		 35m 52s
Performed as RX
Scott Anderson 06/17/2023 Sheepdog CrossFit None 2 partner team 20 minute AMRAP:
P1 - Row 400m HOME ROWER
P2 - AMRAP:
5 strict pullups
10 pushups
15 alternating 1 arm DB snatch 25#

Each 400 counts as a round. Each 25m is 1 rep. Add to AMRAP score.		 19 rounds 8 reps
Performed as RX
Scott Anderson 06/12/2023 Sheepdog CrossFit None 2 rounds:
Row 1000m
50 pushups
Row 500m
25 bench press 155#

Rest 5 minutes between rounds		 38m 27s
Workout Scaled
Scott Anderson 06/08/2023 Sheepdog CrossFit 160830 Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between each effort.		 13m 51s
Performed as RX
Scott Anderson 06/07/2023 Sheepdog CrossFit None 20 min AMRAP:
5 Pullup
10 Wall Ball @ 20#
15 KB Swing @ 55#		 8 rounds 1 reps
Performed as RX
Scott Anderson 05/31/2023 Sheepdog CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 6 rounds 24 reps
Performed as RX
Scott Anderson 05/29/2023 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.		 57m 27s
Workout Scaled
Scott Anderson 05/25/2023 Sheepdog CrossFit None 50 strict pullups
Then:
21-15-9
Power cleans 135
Row calories		 19m 53s
Performed as RX
Scott Anderson 05/22/2023 Sheepdog CrossFit None 3 rounds:
4 minutes of
10 DB thrusters 2x25#
10 burpees
AMRAP row for meters
Rest 4 minutes

HOME ROWER		 1,802 m
Performed as RX
Scott Anderson 05/20/2023 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		 25m 47s
Performed as RX
Scott Anderson 05/16/2023 Sheepdog CrossFit None 9 minute AMRAP:
9 Toe to bar
12 box jump 24"
15 SA devil press 50#DB

Rest 4 minutes

9 minute AMRAP:
9 KB swings 55#
12 lunges
15 calorie row		 6 rounds 10 reps
Performed as RX
Scott Anderson 05/09/2023 Sheepdog CrossFit CrossFit.com 120825 30 rounds for time of:
Row 30 seconds
Rest 30 seconds

Post distance to comments.

HOME ROWER		 4,501 m
Performed as RX
Scott Anderson 05/08/2023 Sheepdog CrossFit None 21 minute AMRAP:
21 calories Assault bike
21 KB swings 55#
21 abmat situps		 4 rounds 18 reps
Performed as RX
Scott Anderson 05/01/2023 Sheepdog CrossFit None For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

HOME ROWER		 21m 53s
Performed as RX
Scott Anderson 04/27/2023 Sheepdog CrossFit None 2 partner team 20 minute AMRAP:
P1 - Row 400m HOME ROWER
P2 - AMRAP:
5 strict pullups
10 pushups
15 alternating 1 arm DB snatch 25#

Each 400 counts as a round. Each 25m is 1 rep. Add to AMRAP score.		 19 rounds 37 reps
Performed as RX
Scott Anderson 04/25/2023 Sheepdog CrossFit None Amrap 20 minutes of:
300m Row
200m Run or 600m Assault bike
100m Farmer's Carry
75 Single-unders

Men: Two 50-lb dumbbells		 3 rounds 550 reps
Performed as RX
Scott Anderson 04/24/2023 Sheepdog CrossFit Air Force For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

Every 1 min (starting at 0:00) complete:
4 Burpees		 15m 52s
Workout Scaled
Scott Anderson 04/17/2023 Sheepdog CrossFit None 1-2-3...10 Power Cleans @ 135#

After each round of cleans, do one round of the following:
5 pullups
10 HR pushups
15 situps		 28m 38s
Performed as RX
Scott Anderson 04/10/2023 Sheepdog CrossFit None 15 minute AMRAP:
10 KB swing 55#
10 Goblet Squat 55#
10 burpees		 6 rounds 2 reps
Performed as RX
Scott Anderson 04/05/2023 Sheepdog CrossFit None 30 Pullups
30 KB Swings 50#
30 Thrusters 95#
30 one-arm KB snatch (15 each arm) 50#
30 HR Pushups
30 Box Jumps 24"
30 Wallballs
30 SDHP 95#		 28m 41s
Performed as RX
Scott Anderson 04/03/2023 Sheepdog CrossFit None 25 minute AMRAP:
10 Power cleans 135#
400m run (500m row)		 5 rounds 8 reps
Performed as RX
Scott Anderson 03/30/2023 Sheepdog CrossFit None Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted lunges 2x25#
20 dumbbell shoulder presses 2x25#
350-meter row		 6 rounds 0 reps
Performed as RX
Scott Anderson 03/24/2023 Sheepdog CrossFit None With a partner, complete the following for time:
200 bench press, 115#
200 wall ball shots, 20#

One partner works while the other runs 200m, rows 250m, or assault bikes 600m.

You must complete all bench press before starting wall ball.		 30m 44s
Performed as RX
Scott Anderson 03/23/2023 Sheepdog CrossFit None 5 Rounds:
7 Squat Cleans @ 155#
21 KB Swings @ 55#
9 Burpees		 26m 44s
Workout Scaled
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