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Athlete Date Sort Location Workout Name Description Results
Scott Bonafide 06/26/2014 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 33m 32s
Performed as RX
Scott Bonafide 06/10/2014 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 5m 14s
Performed as RX
Scott Bonafide 05/20/2013 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		 16m 31s
Performed as RX
Scott Bonafide 04/16/2013 Sheepdog CrossFit CrossFit.com 130416 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 17m 20s
Performed as RX
Scott Bonafide 02/11/2013 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		 5 rounds 0 reps
Workout Scaled
Scott Bonafide 02/07/2013 Sheepdog CrossFit kyjack 3 RD'S

5 pull ups
10 push ups
20 box jumps 18"
30 sit ups		 9m 41s
Performed as RX
Scott Bonafide 02/06/2013 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 36s
Performed as RX
Scott Bonafide 02/02/2013 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 51s
Performed as RX
Scott Bonafide 02/01/2013 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		 15m 39s
Performed as RX
Scott Bonafide 01/29/2013 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 01s
Performed as RX
Scott Bonafide 01/24/2013 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 29m 27s
Performed as RX
Scott Bonafide 01/22/2013 Sheepdog CrossFit kyjack 3 RD'S:

5 PULL UP
10 PUSH UP
20 BOX JUMPS 18''
30 SIT UPS		 10m 43s
Performed as RX
Scott Bonafide 01/20/2013 Sheepdog CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 5 rounds 0 reps
Performed as RX
Scott Bonafide 01/19/2013 Sheepdog CrossFit CrossFit.com 120813 Three rounds for time of:
Row 500 meters
Run 400 meters		 15m 53s
Performed as RX
Scott Bonafide 01/18/2013 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Sit-ups
15 Squats		 10 rounds 0 reps
Performed as RX
Scott Bonafide 12/04/2012 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 5m 01s
Performed as RX
Scott Bonafide 08/14/2012 Sheepdog CrossFit CrossFit.com 120814 50-35-20 reps of:
Wall balls
Pull-ups
Double-unders		 25m 32s
Workout Scaled
Scott Bonafide 08/09/2012 Sheepdog CrossFit CrossFit.com 120813 Three rounds for time of:
Row 500 meters
Run 400 meters

 17m 17s
Performed as RX
Scott Bonafide 07/26/2012 Sheepdog CrossFit Daniel For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups		 30m 25s
Performed as RX
Scott Bonafide 07/24/2012 Sheepdog CrossFit 072412 5 rounds for time:
10 pull ups
10 push up
10 squats
400 meter run
 24m 11s
Performed as RX
Scott Bonafide 07/22/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 37s
Performed as RX
Scott Bonafide 07/20/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 18s
Workout Scaled
Scott Bonafide 07/16/2012 Sheepdog CrossFit ASO K-9 4 Rounds for time:
10 sit ups
10 push ups
10 pull ups
10 thrusters 75 pound
500 meter row
10 back ext.		 22m 25s
Performed as RX
Scott Bonafide 07/10/2012 Sheepdog CrossFit ASO K9 4 ROUNDS FOR TIME:
10 Pull ups
10 Push ups
10 Sit ups
10 Back Ext.
10 Squat Thruster 75lb.
100 Single unders/Row 500 meters
400 meter run		 43m 49s
Performed as RX
Scott Bonafide 07/08/2012 Sheepdog CrossFit CrossFit.com 120702 For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
 28m 41s
Workout Scaled
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