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Athlete Date Location Workout Name DescriptionSort Results
Gretchen P 01/19/2020 Sheepdog CrossFit None 0-10 min
1 mile run
AMRAP clean and jerks

10-13 min rest

13-20 min
800 m run
AMRAP power snatches

20-23 min rest

23-27 min
400 m. run
AMRAP thrusters

 22 reps
Performed as RX
Gretchen P 06/14/2019 Sheepdog CrossFit None 0-10 min: 1 mile run, as many box jumps as possible
10-13 min: rest
13-20 min: 800 m run, as many sit-ups as possible
20-23 min: rest
23-27: 400 m run, as many sit-ups as possible		 135 reps
Performed as RX
Gretchen P 07/02/2019 Sheepdog CrossFit None 0-9 min
12 ring rows
40 ft carry of 40 lbs
6 squat snatch at 65
40 ft carry

9-15 max snatch (75 lbs)		 12 reps
Performed as RX
Gretchen P 03/06/2019 Sheepdog CrossFit None 1 hour session at Wolf Den
3 min assault bike at 45K
Stretches
12 min
16 step ups with 10 lb dumbbells
8 backward lunges with 10 lb dumbbells
200 m shuttle run with dumbells
3x100 waiter walk with 15 lb KB
Stretches		 60m 00s
Performed as RX
Gretchen P 03/10/2019 Sheepdog CrossFit None 1 mile run
100 push-ups
100 m bear crawl
1 mile run
100 m bear crawl
100 sit-ups		 45m 00s
Performed as RX
Gretchen P 06/06/2020 Sheepdog CrossFit None 1 mile run
15 min:
1 min 12 tricep extensions
2nd min 12 presses

2 min rest, then
30/30 side planks
30 sec leg lifts over kb		 40m 00s
Performed as RX
Gretchen P 10/16/2018 Sheepdog CrossFit None 1 mile run
2,000 m row
1 mile run
100 burpees		 55m 00s
Performed as RX
Gretchen P 12/08/2019 Sheepdog CrossFit None 1 mile run
then 15 min AMRAP:
1 Hang Clean with 20lb dumbbells; then
1 burpee box jump over, 1 burpee

2, 2....3...3.... etc. then
1 mile run

(7+13)		 35m 00s
Performed as RX
Gretchen P 11/13/2018 Sheepdog CrossFit None 1 mile run
100 push-ups
200 squats
300 sit-ups 		59m 35s
Performed as RX
Gretchen P 12/28/2019 Sheepdog CrossFit None 1 mile run
20 burpees
1 mile run
200m 20 lbs dumbbell carries
1 mile
20 push ups
1 mile
25 sit ups
1 mile
47m 00s
Performed as RX
Gretchen P 06/23/2020 Sheepdog CrossFit None 1 mile run then
10 laps in pool
then 10 min abs		 30m 00s
Performed as RX
Gretchen P 06/08/2019 Sheepdog CrossFit The Seven 1 mile run, then:

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 60m 00s
Workout Scaled
Gretchen P 11/30/2019 Sheepdog CrossFit None 1 mile run; then
2 rounds:
12 burpees
12 thrusters
12 burpees
12 snatches
12 burpees
12 push jerks
12 burpees
12 squat cleans
12 burpees
12 overhead squats		 1h 10m 00s
Performed as RX
Gretchen P 01/22/2019 Sheepdog CrossFit None 1 mile...7:49
2x1200...6:02...6:30
4x400...1:43....1:39....1:38....1:36		 3.50 mi
Performed as RX
Gretchen P 12/06/2018 Sheepdog CrossFit None 1 Mile: 8:35
2 Miles: 27:27
4x100m: 35, 34, 29, 33 seconds		 3.25 mi
Performed as RX
Gretchen P 12/25/2018 Sheepdog CrossFit None 1 mile: 9:01
2x1 mile: 8:05, 8:36
6x200m: 49, 48, 48, 45, 48, 49
1 mile: 9:21		 7.75 mi
Performed as RX
Gretchen P 12/04/2018 Sheepdog CrossFit None 1 mile: 9:30 8:16
1200: 6:45 (400r)....6:11
2x800: 4:45 (200r)....4:11....4:10
4x200: 1:07 (200r)....47....52...50...47
1 mile: 9:30 9:28		 4.25 mi
Performed as RX
Gretchen P 12/11/2018 Sheepdog CrossFit None 1 miles at 8:04
1200 m at 6:09
2x800 at 4:02 and 4:10
4x200 at 50, 56, 53, 50
1 mile at 8:18

Then
2 Rounds
50 DUs
25 Hanging Power Cleans at 75
50 DUs
25 Push Presses at 75
50 DU (x1)
25 Burpees (50:45)		 50m 45s
Performed as RX
Gretchen P 05/24/2020 Sheepdog CrossFit None 1 min bench press
1 min plank rows
1 min leg lefts
1 min triceps extensions
1 min rest

x 3		 15m 00s
Performed as RX
Gretchen P 12/11/2017 Sheepdog CrossFit 12 Days of Christmas 1 SDHP at 55
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 KB Swings at 35
7 Pull-Ups
8 KTE
9 Box Jumps
10 Double Unders (30 Singles)
11 Burpees
12 OH Walking Lunges at 25 		35m 23s
Performed as RX
Gretchen P 12/23/2019 Sheepdog CrossFit 12 days of xmas 1 SDHP at 55 lbs
2 Thrusters at 55 lbs
3 Push Presses at 55 lbs
4 Power Cleans at 55 lbs
5 Power Snatches at 55 lbs
6 KB swings at 35 lbs
7 Pull-ups
8 Knees to Elbows
9 Box Jumps
10 Double Unders
11 Burpees
12 Overhead Walking Lunges with 25 lb plate
1, 2-1, 3-1, 4-1.....12-1, like the song		 36m 26s
Performed as RX
Gretchen P 07/19/2017 Sheepdog CrossFit None 1, 2, 3, 4, 5 min AMRAMP
10 Wall Balls
10 Toes to Bar
10 HR Push Ups
10 Chest to bar pull-ups
10 Box Jumps		 256 reps
Workout Scaled
Gretchen P 01/24/2018 Sheepdog CrossFit None 1, 2, 3, 4, 5 min AMRAPs
1 min. rest between rounds
10 Wall Balls
10 Toes to Bar
10 HR Push-Ups
10 Box Jumps
10 Chest to Bar Pull-Ups

Total: 215 reps

Then
6 Mile Run		 1h 1m 59s
Performed as RX
Gretchen P 08/10/2020 Sheepdog CrossFit None 1,2,3....10
kb deadlifts for 44 lbs each side
push-ups on kb handles

1,2,3...10
hanging power cleans at 25 lbs push press at 25 lbs
5 cal ski erg

100 kb leg lifts		 30m 00s
Performed as RX
Gretchen P 03/05/2018 Sheepdog CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees		 12m 24s
Workout Scaled
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