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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 08/01/2013 Sheepdog CrossFit None 7 Rounds of:
7 Squat Cleans @ 135# (scaled to 115#)
7 Burpees
7 Pullups		 20m 23s
Workout Scaled
Scott Anderson 07/31/2013 Sheepdog CrossFit None Deadlift 1-1-1-1-1-1-1 245-265-285-295-305f-305f-295f lbs
Performed as RX
Scott Anderson 07/31/2013 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 57s
Performed as RX
Scott Anderson 07/30/2013 Sheepdog CrossFit CrossFit.com 130723 For time:
205 pound Front squat, 20 reps (scaled 135#)
30 Box jump, 30 inch box (scaled 24")
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball		 10m 19s
Workout Scaled
Scott Anderson 07/29/2013 Sheepdog CrossFit Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 5 rounds 10 reps
Performed as RX
Scott Anderson 07/27/2013 Sheepdog CrossFit None 100 Walking Lunge
75 4-ct Jumping Jack
50 Squat Jump
25 Dip
50 HR Pushup
75 Situp
100 Air Squat		 19m 34s
Performed as RX
Scott Anderson 07/26/2013 Sheepdog CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups (2x40# strict shoulder press)
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees		 33m 56s
Workout Scaled
Scott Anderson 07/23/2013 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 42 reps
Performed as RX
Scott Anderson 07/22/2013 Sheepdog CrossFit Wittman Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box		 33m 03s
Performed as RX
Scott Anderson 07/21/2013 Sheepdog CrossFit None 12 min AMRAP:
5 Manmakers @ 2x35# (scaled to 2x25)
5 Burpees
25 Air Squats		 4 rounds 0 reps
Workout Scaled
Scott Anderson 07/20/2013 Sheepdog CrossFit None 2 Rounds of:
2 min HR Pushup
2 min Situp (Abmat)
2 min 4-ct Flutterkick
2 min Air Squat		 470 reps
Performed as RX
Scott Anderson 07/18/2013 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (scaled to 75#)		 21m 55s
Workout Scaled
Scott Anderson 07/17/2013 Sheepdog CrossFit None 12 min AMRAP:
5 Push Press @ 95#
10 KB Swing @ 55#
15 Air Squat		 8 rounds 15 reps
Performed as RX
Scott Anderson 07/15/2013 Sheepdog CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts (175#)
21 Box Jumps		 15m 35s
Performed as RX
Scott Anderson 07/14/2013 Sheepdog CrossFit None 2x30# DB
10 Renegade Row
20 Hang Power Clean
30 Thruster
40 Push Press
25 Lunge w/1 DB overhead right arm
25 Lunge w/1 DB overhead left arm
40 Push Press
30 Thruster
20 Hang Power Clean
10 Renegade Row		 22m 34s
Performed as RX
Scott Anderson 07/13/2013 Sheepdog CrossFit None 100 Burpees 8m 21s
Performed as RX
Scott Anderson 07/10/2013 Sheepdog CrossFit None 21-18-15-12-9-6-3 rep rounds of:
HR pushup
Air squat
Knee to elbow		 13m 50s
Performed as RX
Scott Anderson 07/09/2013 Sheepdog CrossFit None 500 Standing Lunges
10 Pushups every 2 min w/running clock		 24m 46s
Performed as RX
Scott Anderson 07/08/2013 Sheepdog CrossFit None 7 Rounds of:
7 Kipping Pullups
14 Burpees
21 Air Squats		 19m 46s
Performed as RX
Scott Anderson 07/05/2013 Sheepdog CrossFit None 8 rounds of:
20 sec HR Pushups
10 sec Rest
20 sec Jumping Lunges
10 sec Rest		 231 reps
Performed as RX
Scott Anderson 07/03/2013 Sheepdog CrossFit CrossFit.com 130629 For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups		 33m 47s
Performed as RX
Scott Anderson 07/02/2013 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 8m 27s
Performed as RX
Scott Anderson 07/01/2013 Sheepdog CrossFit CrossFit.com 130618 21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat (Scaled to 135#)
GHD Sit-up		 22m 16s
Workout Scaled
Scott Anderson 06/30/2013 Sheepdog CrossFit Hotel Workout 100 Hang Squat Clean Thruster 2x25# DB (did thrusters w20# DB)
5 Burpee every minute on the minute w/a running clock		 12m 45s
Workout Scaled
Scott Anderson 06/29/2013 Sheepdog CrossFit CrossFit.com 130627 Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders (Did 75 singles)
 7 rounds 10 reps
Workout Scaled
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