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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 01/12/2013 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 8m 22s
Performed as RX
Scott Anderson 01/10/2013 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		 14m 03s
Performed as RX
Scott Anderson 01/08/2013 Sheepdog CrossFit Front Squat 1x7 Front Squat 1-1-1-1-1-1-1 135-155-175-185-195-205-215 lbs
Performed as RX
Scott Anderson 01/08/2013 Sheepdog CrossFit None Row 500m 1m 38s
Performed as RX
Scott Anderson 01/07/2013 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups (HR)
15 Squats		 14 rounds 20 reps
Performed as RX
Scott Anderson 01/06/2013 Sheepdog CrossFit None 100-75-50-25 rep Rounds:
Situps
4-ct Flutterkicks
Leg Levers		 23m 40s
Performed as RX
Scott Anderson 01/04/2013 Sheepdog CrossFit CrossFit.com 121221 Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells (did 115# barbell)
14 Ring rows		 9m 07s
Workout Scaled
Scott Anderson 01/03/2013 Sheepdog CrossFit Prison Workout 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Burpees
Walk 25m		 24m 52s
Performed as RX
Scott Anderson 01/02/2013 Sheepdog CrossFit CrossFit.com 121220 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups (did kipping)
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood		 7 rounds 15 reps
Workout Scaled
Scott Anderson 01/01/2013 Sheepdog CrossFit 1 mile Run 1 mile 8m 20s
Performed as RX
Scott Anderson 12/31/2012 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		 18m 52s
Workout Scaled
Scott Anderson 12/28/2012 Sheepdog CrossFit Power Clean 1RM Power Clean 1-1-1-1-1-1-1 135-155-165-175-185-190f-190f lbs
Performed as RX
Scott Anderson 12/27/2012 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".		 41 reps
Performed as RX
Scott Anderson 12/26/2012 Sheepdog CrossFit None 8 Rounds:
20 seconds Situp
10 seconds rest
20 seconds Jumping Lunge
10 seconds rest		 269 reps
Performed as RX
Scott Anderson 12/24/2012 Sheepdog CrossFit None 3 Rounds of:
20 Tuck Jump
20 Thruster @ 2x25# DB
30 Situp
20 Burpees		 14m 58s
Performed as RX
Scott Anderson 12/23/2012 Sheepdog CrossFit None 10 Rounds:
10 HR Pushup
10 Situp
10 Air Squat		 9m 55s
Performed as RX
Scott Anderson 12/21/2012 Sheepdog CrossFit None 50 4-ct Jumping Jack
50 HR Pushup
50 Tuck Jump
50 Situp
50 2-ct Mountain Climber
50 Air Squat
50 4-ct Jumping Jack		 14m 41s
Performed as RX
Scott Anderson 12/19/2012 Sheepdog CrossFit None 3 Rounds:
400m Run
30 Overhead Squats @ 75#
21 Pullups		 23m 12s
Workout Scaled
Scott Anderson 12/18/2012 Sheepdog CrossFit None 30 Back Squat @ bodyweight (175#)
1000m Row
30 Burpee		 12m 38s
Performed as RX
Scott Anderson 12/17/2012 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		 3 rounds 33 reps
Performed as RX
Scott Anderson 12/16/2012 Sheepdog CrossFit None 5 Rounds:
15 DB Thruster @ 2x25#DB
Run 400m		 17m 39s
Performed as RX
Scott Anderson 12/14/2012 Sheepdog CrossFit CrossFit.com 121208 Row 5K 20m 57s
Performed as RX
Scott Anderson 12/13/2012 Sheepdog CrossFit Wittman Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps (55#)
95 pound Power clean, 15 reps
15 Box jumps, 24" box		 34m 46s
Performed as RX
Scott Anderson 12/11/2012 Sheepdog CrossFit None 1 min of HR Pushups
1 min Rest
2 min of Situps
2 min Rest
3 min Box Jumps @ 20"
3 min Rest
4 min Burpees		 228 reps
Performed as RX
Scott Anderson 12/10/2012 Sheepdog CrossFit None 21-15-9 rep rounds of:
Power Clean 95#
Push Press 95#
Front Squat 95#
HR Pushup		 14m 06s
Performed as RX
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