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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 09/06/2013 Sheepdog CrossFit None 3 Rounds:
Row 500m
25 Wall balls @ 20#		 12m 00s
Performed as RX
Scott Anderson 09/05/2013 Sheepdog CrossFit CrossFit.com 121220 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood		 8 rounds 4 reps
Performed as RX
Scott Anderson 09/04/2013 Sheepdog CrossFit Crossfit.com 130902 (short Christine) 3 rounds for time of:
500m row
12 Bodyweight Deadlifts (175#)
21 Box Jumps (20")		 14m 22s
Performed as RX
Scott Anderson 09/03/2013 Sheepdog CrossFit Roney Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps (95#)
Run 200 meters
135 pound Push press, 11 reps (95#)
Run 200 meters
135 pound Bench press, 11 reps		 30m 15s
Workout Scaled
Scott Anderson 09/02/2013 Sheepdog CrossFit None 50 Burpees
75 Flutterkicks 4-ct
100 HR Pushups
150 Situps (Abmat)		 18m 25s
Performed as RX
Scott Anderson 08/29/2013 Sheepdog CrossFit None 20 minute AMRAP:
6 Sumo Deadlift High Pulls @ 65#
6 Burpees
6 Power Snatch @ 65#		 10 rounds 15 reps
Performed as RX
Scott Anderson 08/28/2013 Sheepdog CrossFit Shoulder Press 3RM Shoulder Press 3-3-3-3-3 105-115-125-135(2)-130(2) lbs
Performed as RX
Scott Anderson 08/28/2013 Sheepdog CrossFit None 10 minute AMRAP with 20# ball
3 medicine ball clean
6 wall ball
9 medicine ball situp (bounced the ball off a wall)		 10 rounds 14 reps
Performed as RX
Scott Anderson 08/27/2013 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		 157 reps
Performed as RX
Scott Anderson 08/26/2013 Sheepdog CrossFit Donny 21-15-9-9-15-21 reps for time of:
225 pound Deadlift (scaled to 175)
Burpee		 20m 30s
Workout Scaled
Scott Anderson 08/25/2013 Sheepdog CrossFit None 10 rounds:
Run 100 meters
10 air squat		 8m 55s
Performed as RX
Scott Anderson 08/23/2013 Sheepdog CrossFit None 5 Rounds of:
3 min AMRAP:
50m Farmer's Walk w/2x55# KB
20 Air Squat
50m Farmer's Walk w/2x55# KB
15 HR Pushup

Rest 1 minute between rounds.		 5 rounds 54 reps
Performed as RX
Scott Anderson 08/22/2013 Sheepdog CrossFit Crossfit.com 130812 (Reverse Filthy Fifty) For time:
50 Double unders (did 150 singles)
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box		 34m 39s
Performed as RX
Scott Anderson 08/21/2013 Sheepdog CrossFit None 30 Back Squat @ bodyweight (175#)
1000m Row
30 Burpee		 11m 28s
Performed as RX
Scott Anderson 08/19/2013 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		 8 rounds 10 reps
Performed as RX
Scott Anderson 08/16/2013 Sheepdog CrossFit CrossFit.com 101023 Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups		 10m 36s
Performed as RX
Scott Anderson 08/15/2013 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)		 19m 36s
Performed as RX
Scott Anderson 08/14/2013 Sheepdog CrossFit CrossFit.com 130715 Three rounds for time of:
135 pound Hang power clean, 15 reps (115#)
15 Burpees		 9m 36s
Workout Scaled
Scott Anderson 08/12/2013 Sheepdog CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 37m 24s
Performed as RX
Scott Anderson 08/10/2013 Sheepdog CrossFit None 3 Rounds:
20 2-ct Lunge
20 HR Pushup
20 2-ct Mountain Climber		 8m 41s
Performed as RX
Scott Anderson 08/09/2013 Sheepdog CrossFit None 20 minute AMRAP:
5 burpees
10 HR pushups
15 air squats		 12 rounds 5 reps
Performed as RX
Scott Anderson 08/08/2013 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.		 245 reps
Performed as RX
Scott Anderson 08/06/2013 Sheepdog CrossFit 2009 CrossFit Games Event 8 For time:
155 pound Squat clean, 15 reps (95#)
30 Toes to bar (20 reps)
30 Box jump, 24 inch box (20")
15 Muscle-ups (10 progressions)
40 pound dumbbell Push press / push jerk, 30 reps (20 reps @ 30#DB x 2)
30 Double-unders (60 singles)
135 pound Thruster, 15 reps (95#)
30 Pull-ups (20)
30 Burpees (20)
300 feet Walking lunge with 45lb plate held overhead (200' w/25# plate)		 18m 34s
Workout Scaled
Scott Anderson 08/05/2013 Sheepdog CrossFit Corey 800 m Run
22 Push Ups HR
22 Sit Ups
22 Squats
800 m Run
22 Burpees (did popups)
22 KB Swings @ 50 lbs (did 35#)
22 Walking Dumbbell Lunges 25#DB x 2
800 m Run
22 Push Aways
22 Wall Balls @ 20 lbs
22 Single Unders 		21m 53s
Workout Scaled
Scott Anderson 08/03/2013 Sheepdog CrossFit None 12 min AMRAP:
10 HR Pushup
15 Abmat Situp
20 Walking Lunge		 8 rounds 14 reps
Performed as RX
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