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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 06/27/2013 Sheepdog CrossFit None 100 Walking Lunges
75 4ct Jumping Jacks
50 Jumping Squats
25 4ct Mountain Climbers
50 HR Pushups
75 Situps
100 Air Squats		 22m 47s
Performed as RX
Scott Anderson 06/26/2013 Sheepdog CrossFit None 100 air squats
Rest 3 min
100 air squats		 10m 46s
Performed as RX
Scott Anderson 06/25/2013 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press (175)
Pull-ups		 148 reps
Performed as RX
Scott Anderson 06/24/2013 Sheepdog CrossFit None 3 Rounds:
800m Run
20 Pullups
30 Box Jumps 20"		 26m 14s
Performed as RX
Scott Anderson 06/22/2013 Sheepdog CrossFit None 50 Burpees
75 Flutterkicks 4-ct
100 HR Pushups
150 Situps		 18m 03s
Performed as RX
Scott Anderson 06/20/2013 Sheepdog CrossFit CrossFit.com 130609 21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds		 14m 31s
Performed as RX
Scott Anderson 06/15/2013 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 25s
Performed as RX
Scott Anderson 06/13/2013 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 14 reps
Performed as RX
Scott Anderson 06/12/2013 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 7 reps
Performed as RX
Scott Anderson 06/11/2013 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 42s
Performed as RX
Scott Anderson 06/10/2013 Sheepdog CrossFit Wood 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute		 36m 29s
Performed as RX
Scott Anderson 06/09/2013 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Burpee
Abmat Situp
Dip		 9m 26s
Performed as RX
Scott Anderson 06/07/2013 Sheepdog CrossFit None 20 min AMRAP:
5 power clean 145#
10 toes to bar
15 wall ball 20#		 6 rounds 10 reps
Performed as RX
Scott Anderson 06/05/2013 Sheepdog CrossFit CrossFit.com 130605 Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups (HR)		 7 rounds 257 reps
Performed as RX
Scott Anderson 06/04/2013 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		 151 reps
Performed as RX
Scott Anderson 06/04/2013 Sheepdog CrossFit None Max rep Bar Muscle-up 1 reps
Performed as RX
Scott Anderson 06/03/2013 Sheepdog CrossFit None 30 Rounds of:
1 Squat Clean @ 135# (scaled to 115)
2 Reverse Lunge @ 135# (scaled to 115)
1 Push Press @ 135# (scaled to 115)		 17m 13s
Workout Scaled
Scott Anderson 05/31/2013 Sheepdog CrossFit None 15 min AMRAP:
10 Wall Ball @ 20#
10 Toe-to-Bar
10 Box Jump @ 24"		 8 rounds 1 reps
Performed as RX
Scott Anderson 05/30/2013 Sheepdog CrossFit CrossFit.com 130216 Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups (Hand Release)
15 Pull-ups		 2 rounds 93 reps
Performed as RX
Scott Anderson 05/29/2013 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (did 150 singles)		 31m 29s
Performed as RX
Scott Anderson 05/28/2013 Sheepdog CrossFit Omar For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees		 17m 47s
Performed as RX
Scott Anderson 05/26/2013 Sheepdog CrossFit None 7 Rounds:
7 Push Press @ 2x25# DB
7 HR Pushup
7 KB Swing @ 35# (used 25# DB)
7 Hang power Clean @ 2x25# DB
7 Burpee
7 Air Squat
7 Situp		 15m 54s
Workout Scaled
Scott Anderson 05/25/2013 Sheepdog CrossFit None Tabata Pushup
Tabata Abmat Situp
Tabata Squat		 282 reps
Performed as RX
Scott Anderson 05/23/2013 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		 7 rounds 26 reps
Performed as RX
Scott Anderson 05/21/2013 Sheepdog CrossFit CrossFit.com 130430 For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders (did 150 singles)
25 Knees to elbows
5 Rope climb, 15 ft (did 15 Body Rows)
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups (did kipping)
50 Sit-ups		 21m 47s
Workout Scaled
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