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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 09/30/2011 CrossFit.com CrossFit.com 110912 Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups		 14m 15s
Performed as RX
James Ferguson 09/30/2011 CrossFit.com 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.		 322 reps
Performed as RX
Eric Hester 09/30/2011 Sheepdog CrossFit Test 5 Run x 800 Meters
Thruster x 50 Reps @ 45 Pounds
Pull-up (kipping) x 30 Reps		 11m 16s
Performed as RX
Jonathan Schabruch 09/29/2011 CrossFit.com O-Course Run the SWAT obstacle course for time. 3m 18s
Performed as RX
Jonathan Schabruch 09/29/2011 CrossFit.com CrossFit.com 110910 Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!		 125 reps
Performed as RX
Scott Anderson 09/29/2011 Sheepdog CrossFit None 3 Rounds:
20 Box Jump @ 24"
50 Single Under Jump Rope
20 Wall Ball @ 20#
30 Situp
20 Burpee		 20m 43s
Performed as RX
Eric Hester 09/29/2011 Sheepdog CrossFit Sit-Up PR 1 round of:

Sit-up (floor) for Reps		 50 reps
Performed as RX
Eric Hester 09/29/2011 Sheepdog CrossFit None 5 rounds of:

Kettlebell Swing x 7 Reps @ 35 Pounds
Thruster x 7 Reps @ 95 Pounds
Clean (power) x 7 Reps @ 35 Pounds		 10m 44s
Performed as RX
Scott Anderson 09/28/2011 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Deadlift @ 135#
Front Squat @ 135# (weight was racked)		 16m 28s
Performed as RX
Dennis Sukholutsky 09/27/2011 CrossFit.com CrossFit.com 110926 Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box		 8 rounds 16 reps
Performed as RX
Jonathan Schabruch 09/27/2011 CrossFit.com O-Course Run the SWAT obstacle course for time. 2m 51s
Performed as RX
Jonathan Schabruch 09/27/2011 CrossFit.com CrossFit.com 110909 Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2		 315-325-325-325-325-325-325-325-325-325 lbs
Performed as RX
Scott Anderson 09/27/2011 Sheepdog CrossFit Modified Barbara Five rounds, each for time of:
20 Pull-ups (scaled to Jumping)
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. (DID NOT DO REST PERIODS)		 34m 09s
Workout Scaled
Eric Hester 09/27/2011 Sheepdog CrossFit Bessinger 2 rounds of:

Sit-up (floor) w/ 12# Medicine Ball		 60 reps
Performed as RX
Eric Hester 09/27/2011 Sheepdog CrossFit None 5 rounds of:

Clean and Jerk x 8 Reps @ 75 Pounds
Push Press x 10 Reps @ 75 Pounds
Sit-up (floor) x 12 Reps		 7m 31s
Performed as RX
Scott Anderson 09/26/2011 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep Rounds:
Burpee
GHD Situp		 9m 00s
Performed as RX
Dennis Sukholutsky 09/25/2011 CrossFit.com None Deadlift 3-3-3-3-3 110-120-140-145-150 kgs
Performed as RX
Dennis Sukholutsky 09/25/2011 CrossFit.com Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 31s
Performed as RX
Dennis Sukholutsky 09/25/2011 CrossFit.com None Split Jerk 1-1-1-1-1 90-100-105-110(f)-110(f) kgs
Performed as RX
Jonathan Schabruch 09/25/2011 CrossFit.com The Dirty Dozen 25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20 inch box
20 Double Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings, 2 pood
30 Sit-ups
20 Hang Squat Cleans, 35 pound Dumbbells
25 Back Extensions
30 Wall Ball shots, 20 pound ball
15 foot Rope Climb, 3 ascents		 12m 12s
Performed as RX
Scott Anderson 09/25/2011 Sheepdog CrossFit None 4 Rounds of:
Run 400m
50 Air Squats		 17m 59s
Performed as RX
Jonathan Schabruch 09/24/2011 CrossFit.com Run 5K Run 5K 22m 45s
Performed as RX
Scott Anderson 09/24/2011 Sheepdog CrossFit None Tabata HR Pushup
Tabata Situp		 166 reps
Performed as RX
JP Hood 09/23/2011 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 6m 28s
Workout Scaled
Eric Hester 09/23/2011 Sheepdog CrossFit None 6 rounds of:

Deadlift x 6 Reps @ 65 Pounds
Row x 6 Reps @ 65 Pounds
Clean (hang power) x 6 Reps @ 65 Pounds
Thruster x 6 Reps @ 65 Pounds
Push-up (scaled) x 6 Reps @ 65 Pounds		 8m 13s
Performed as RX
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