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Athlete Date Sort Location Workout Name Description Results
Eric Hester 01/23/2019 Sheepdog CrossFit The Grind 10 Burpees
15 Jumping Jacks (4 ct)
20 Air Squats
25 Sit Ups
30 Push-Ups (10 push away, 10 HR, 10 Modified)
400 Meter Run		 22m 45s
Performed as RX
Eric Hester 11/09/2018 Sheepdog CrossFit None AMRAP 20 minutes:

50M KB Farmer's Carry @ 55#
12 Pull-Ups (6 overhand, 6 underhand)
50M Overhead Carry 45# Plate
2 KB Turkish Get-Ups @ 55# (1 R &1 L)		 6 rounds 0 reps
Workout Scaled
Eric Hester 09/17/2018 Sheepdog CrossFit Mel 5 rounds of:

Run x 100 Meters
Burpee (honest) x 10 Reps
Push-up (honest) x 10 Reps
Wall Ball 10 Feet x 10 Reps @ 20 Pounds
Sit-up (floor) x 10 Reps
Overhead Squat x 10 Reps

 19m 28s
Performed as RX
Eric Hester 04/12/2018 Sheepdog CrossFit Invictus 151128 In teams of two, complete:
100 Pull-Ups
300 Meter Farmers Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
300 Meter Farmers Carry
100 Burpee Box Jump-Overs (24/20)
300 Meter Farmers Carry

Partition the reps however you would like.		 27m 09s
Performed as RX
Eric Hester 02/19/2018 Sheepdog CrossFit None 4 Rounds

21 Wall-Balls @ 20#
15 Toes-2-Bar
9 Snatches @ 115#		 22m 33s
Workout Scaled
Eric Hester 02/15/2018 Sheepdog CrossFit Invictus 150627 In teams of two, with only one person working at a time, complete:
75 Kettlebell Swings (55#)
400 Meter Run*
75 Wall Ball Shots (20 lbs)
400 Meter Run
50 Burpees
400 Meter Run
75 Wall Ball Shots (20 lbs)
400 Meter Run
75 Kettlebell Swings (55#)

*Both athletes perform the run at the same time		 22m 43s
Performed as RX
Eric Hester 02/12/2018 Sheepdog CrossFit None 4 Rounds for time

20 kb swings @ 50 lbs
10 wall balls @ 20 lbs
5 snatches @ 95 lbs

 7m 56s
Performed as RX
Eric Hester 02/12/2018 Sheepdog CrossFit Just Row 1600M Row 6m 40s
Performed as RX
Eric Hester 02/05/2018 Sheepdog CrossFit None 5 Rounds

18 OH Walking Lunges @ 75#
12 Pull-Ups
6 Burpees		 14m 32s
Performed as RX
Eric Hester 02/01/2018 Sheepdog CrossFit None 20 minute AMRAP - Team WOD

Metcon:
5 Burpees
10 Goblet Squats 55#
15 KB Swings 55#

400 meter run

Partner A completes one round of the Metcon While Partner B runs the 400 meters. After a complete round, the partners swap rolls. Score the rounds and reps of the metcon. 		10 rounds 0 reps
Performed as RX
Eric Hester 01/23/2018 Sheepdog CrossFit None 4 Rds for time of:
Run 400 meters and then, 3 Rds of Cindy:
5 pull-ups
10 HR Push-Ups
15 Air Squats		 22m 17s
Performed as RX
Eric Hester 01/22/2018 Sheepdog CrossFit CMT WOD 012218 20Min AMRAP

(Teams of 5)

10 Burpees
15 Sit-Ups
10 Kettlebell Swings @ 55#
Wall Balls for reps @ 20#
Rest

EMOM, switch stations. Score will be total wall-balls completed by all team members.
 441 reps
Performed as RX
Eric Hester 01/18/2018 Sheepdog CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 12m 50s
Performed as RX
Eric Hester 01/18/2018 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 13 rounds 0 reps
Performed as RX
Eric Hester 01/17/2018 Sheepdog CrossFit Balboa 4 Rounds

100 Jumpropes (SU)
Run 400m
10 Burpees (PVC)		 17m 18s
Performed as RX
Eric Hester 01/12/2018 Sheepdog CrossFit None 4 Rounds for time:
15 Push Press @ 75#
15 Calorie Row
15 Wall balls
15 Sumo Deadlift High Pulls @ 75#
15 Box Jumps 20"		 26m 32s
Performed as RX
Eric Hester 01/09/2018 Sheepdog CrossFit None 4 Rounds:
25 calorie row
21 KB Swings 55#
12 Pullups		 17m 36s
Performed as RX
Eric Hester 01/07/2018 Sheepdog CrossFit Invictus 180108 For time:
400 Meter Run
40 Box Jumps (24/20)
40 Toes to Bar
40 Push-ups
400 Meter Run
 15m 11s
Performed as RX
Eric Hester 01/04/2018 Sheepdog CrossFit None 3 rounds of:

4 minutes:
15 knee to elbows
15 burpees
As many calories as possible on rower in remaining time

Rest 4 minutes between rounds		 110 reps
Performed as RX
Eric Hester 09/01/2017 Sheepdog CrossFit None 4 Rounds:
25 calorie row
21 KB Swings 55#
12 Pullups		 21m 17s
Performed as RX
Eric Hester 08/29/2017 Sheepdog CrossFit None 100 Double Unders
3 Rounds of
11 Burpees
7 Ground to Overhead 75#
13 Back Squat 75#
100 Double Unders		 19m 24s
Performed as RX
Eric Hester 08/19/2017 Sheepdog CrossFit None 21 Minute AMRAP - Teams of 3

Station A - Ground to Overhead
Station B - Sit-Ups
Station C - Rest

Every minute on the minute, switch stations. Station A can be any weight throughout the workout and ground to overhead by any means (i.e.. snatch, power clean, etc.). Add the weight from every rep completed.		 25580 lbs
Performed as RX
Eric Hester 06/16/2017 Sheepdog CrossFit Brittany Deck of Cards V2 Push Press @ 95# x 95 Reps
Burpees x 95 Reps
KB Swing @ 55# x 95 Reps
Box Jump 24" x 95 Reps
Run x 400 Meters
Run x 400 Meters		 38m 40s
Performed as RX
Eric Hester 03/08/2017 Sheepdog CrossFit None Team 20 minute AMRAP:
20 Wall-balls 20#
20 KB Swings 55#
20 Jumping Lunges
20 Pullups
20 HR Push-ups
20 Air Squats
20 Situps

Partner 1 starts wallballs, then partner 2 does KB Swings, etc. alternating back and forth. During second round, partners do opposite exercises of round 1. 		5 rounds 4 reps
Performed as RX
Eric Hester 02/24/2017 Sheepdog CrossFit None Power Clean 135# 1,2,3,4,5,6,7,8,9,10

Complete the following after each round:
5 Pull-ups
10 Push-ups
15 Sit-ups		 22m 59s
Performed as RX
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