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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 04/18/2013 Sheepdog CrossFit None pullup 1-1-1-1-1-1-1 25-35-45-55-65-75f-70f lbs
Performed as RX
Scott Anderson 04/17/2013 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 18m 05s
Performed as RX
Scott Anderson 04/15/2013 Sheepdog CrossFit None 3 Rounds:
9 Power Clean @ 135#
12 Front Squat @ 135#
15 Box Jump @ 24"		 14m 12s
Performed as RX
Scott Anderson 04/14/2013 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 07s
Performed as RX
Scott Anderson 04/12/2013 Sheepdog CrossFit CrossFit.com 130319 Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
 6 rounds 14 reps
Performed as RX
Scott Anderson 04/11/2013 Sheepdog CrossFit Corey 800 m Run
22 Push Ups HR
22 Sit Ups
22 Squats
800 m Run
22 Burpees
22 KB Swings @ 50 lbs
22 Walking Dumbbell Lunges 25#DB x 2
800 m Run
22 Push Aways
22 Wall Balls @ 20 lbs
22 Single Unders 		22m 32s
Performed as RX
Scott Anderson 04/09/2013 Sheepdog CrossFit Back Squat 7x1 Back Squat 1-1-1-1-1-1-1 185-205-225-235-245f-245-250f lbs
Performed as RX
Scott Anderson 04/08/2013 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 38s
Performed as RX
Scott Anderson 04/07/2013 Sheepdog CrossFit None 5 Rounds:
15m bear crawl
20 HR pushup
15m crab crawl
20 jumping squat
15m burpee broad jump
20 mountain climber		 26m 19s
Performed as RX
Scott Anderson 04/05/2013 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.		 244 reps
Performed as RX
Scott Anderson 04/04/2013 Sheepdog CrossFit None Deadlift 1-1-1-1-1-1-1 245-265-285-295-305f-305f-305f lbs
Performed as RX
Scott Anderson 04/03/2013 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 20s
Performed as RX
Scott Anderson 04/02/2013 Sheepdog CrossFit CrossFit.com 130402 For time: (Scaled to 95#)
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps		 16m 18s
Workout Scaled
Scott Anderson 03/30/2013 Sheepdog CrossFit None 12 min AMRAP:
10 HR Pushup
15 Abmat Situp
20 Walking Lunge		 7 rounds 18 reps
Performed as RX
Scott Anderson 03/29/2013 Sheepdog CrossFit None 3 rounds:
400m run
40 jumping jacks 2 ct
30 situps
20 air squats
10 thrusters @ 2x25# DB		 16m 25s
Performed as RX
Scott Anderson 03/28/2013 Sheepdog CrossFit None 2x30# DB (used 2x25#)
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		 17m 30s
Workout Scaled
Scott Anderson 03/27/2013 Sheepdog CrossFit None 33 HR pushup
33 tuck jump
33 jumping pullup
33 burpee
33 situp
33 broad jump
33 air squat		 9m 43s
Performed as RX
Scott Anderson 03/26/2013 Sheepdog CrossFit None 10 min AMRAP:
5 Mountain Climbers 4-ct
10 Pushups (Chest and Chin)
15 Air Squats		 7 rounds 3 reps
Performed as RX
Scott Anderson 03/25/2013 Sheepdog CrossFit CrossFit.com 130227 Run 5K 28m 21s
Performed as RX
Scott Anderson 03/23/2013 Sheepdog CrossFit Anderson 20 min AMRAP:
5 Burpees
10 HR Pushups
15 Situps
20 Air Squats		 10 rounds 0 reps
Performed as RX
Scott Anderson 03/22/2013 Sheepdog CrossFit None 15 min AMRAP:
10 Box Jump @ 24"
10 Burpee
10 Wall Ball @ 20#		 6 rounds 4 reps
Performed as RX
Scott Anderson 03/20/2013 Sheepdog CrossFit None 5 Rounds:
7 Squat Cleans @ 155# (scaled to 115#)
21 KB Swings @ 55#
9 Burpee Tuck Jumps		 22m 56s
Workout Scaled
Scott Anderson 03/18/2013 Sheepdog CrossFit CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 4 rounds 8 reps
Performed as RX
Scott Anderson 03/16/2013 Sheepdog CrossFit Wilmot Six rounds for time of:
50 Squats
25 Ring dips (Did Bar)		 18m 03s
Workout Scaled
Scott Anderson 03/15/2013 Sheepdog CrossFit None 50 Burpees
75 Flutterkicks 4-ct
100 HR Pushups
150 Situps		 17m 58s
Performed as RX
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