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Athlete Date LocationSort Workout Name Description Results
Gretchen P 07/07/2017 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 12s
Workout Scaled
Gretchen P 07/06/2017 Sheepdog CrossFit None 20 Min AMRAP
1 Dead Lift, 1 Bar Facing Burpee;
2 Dead Lifts, 2 Bar Facing Burpees;
3 Dead Lifts, 3 Bar Facing Burpees...

Each round increases the reps by 1.

Men use 205 lbs
Women use 135 lbs		 11 rounds 9 reps
Performed as RX
Gretchen P 07/05/2017 Sheepdog CrossFit None 1-2-3...10 Power Cleans @ 135#

After each round of cleans, do one round of the following:
5 pullups
10 HR pushups
15 situps		 22m 53s
Workout Scaled
Gretchen P 06/28/2017 Sheepdog CrossFit Prison Walk 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 50m		 24m 12s
Performed as RX
Gretchen P 06/26/2017 Sheepdog CrossFit None 3 Rounds:
200 Single Jump-Rope
21 KB Swings
12 Pull-ups		 10m 58s
Performed as RX
Gretchen P 06/23/2017 Sheepdog CrossFit Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 28m 30s
Performed as RX
Gretchen P 06/22/2017 Sheepdog CrossFit McGhee Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box		 11 rounds 5 reps
Workout Scaled
Gretchen P 06/19/2017 Sheepdog CrossFit Luke For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters		 38m 25s
Workout Scaled
Gretchen P 06/15/2017 Sheepdog CrossFit None 21-15-9
Deadlifts at 225
Box jumps 		6m 10s
Workout Scaled
Gretchen P 06/16/2017 Sheepdog CrossFit Brittany - Deck of Cards Spades = Push Press 95# Barbell
Hearts = Burpees
Diamonds = KB Swings 55#
Clubs = Box Jumps 24"
Joker = 400m Run

Each number card is the number of reps for the designated exercise by suit. Face cards are 10 reps of the exercise. Aces are 11 reps of the exercise.

54 Sets to work through the entire deck. Total reps are 95 per exercise with two 400m runs. 		45m 00s
Workout Scaled
Gretchen P 06/12/2017 Sheepdog CrossFit None 12 Min AMRAP
1, 2, 3, 4, 5.... rep rounds of
95# Power Snatches
Bar Facing Burpees

WOD begins at 1 rep of each. Rep counts increases by 1 for each movement until time expires. 		9 rounds 0 reps
Workout Scaled
Gretchen P 07/14/2017 Sheepdog CrossFit None 40, 30, 20 10...
Burpees
KB swings 35 lbs.
Sit-ups		 18m 03s
Performed as RX
Gretchen P 06/07/2017 Sheepdog CrossFit None Three Rounds Of:
Overhead Walking Lunges 25# Plate 37 reps
Ring Rows 24 reps
Kettle Bell Swings 35# 51 reps
Ab Mat Situps 101 reps
Box Jumps 24" 38 reps
Dead Lifts 105# 21 reps

In this workout you move from each of six stations after a minute. The clock does not reset or stop between exercises. This is a six-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.		 272 reps
Workout Scaled
Gretchen P 06/05/2017 Sheepdog CrossFit None 12 min AMRAP
10 Double Unders
8 Push Jerks 55#
6 Burpees		 7 rounds 15 reps
Workout Scaled
Gretchen P 05/24/2017 Sheepdog CrossFit None 4 RFT
20 DB Snatches Alt Arms 40#
15 Knees to Elbows
10 SDLHP 95#
50 Single Unders		 15m 18s
Workout Scaled
Gretchen P 05/22/2017 Sheepdog CrossFit None 20 min AMRAP

25 Squats
20 Push-ups
15 Box jumps
10 Burpees
5 Pull-ups		 4 rounds 40 reps
Performed as RX
Gretchen P 05/18/2017 Sheepdog CrossFit None For Time:
43 Box Jumps
43 Jumping Pull Ups
43 KB Swings 35#
43 Walking Lunges
43 Knees to Elbows
43 Push Press 45#
43 Bent over barbell rows 45#
43 Wall Balls 20#
43 Burpees
43 Double Unders		 29m 30s
Performed as RX
Gretchen P 07/09/2017 Sheepdog CrossFit None 3 Mile Run For Time 28m 02s
Performed as RX
Gretchen P 06/06/2017 Sheepdog CrossFit Capoot For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
 52m 08s
Performed as RX
Gretchen P 05/29/2017 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 60m 19s
Performed as RX
Gretchen P 07/16/2017 Sheepdog CrossFit 170716 For time:
50 jumping alternating lunges
50 pull-ups
50 push presses, 95 lb.
50 hip extensions
50 burpees		 28m 23s
Workout Scaled
Gretchen P 07/17/2017 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		 13m 00s
Workout Scaled
Gretchen P 07/18/2017 Sheepdog CrossFit The Chief 20 min AMRAP
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
 16 rounds 7 reps
Workout Scaled
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 07/22/2017 Sheepdog CrossFit None 3 mile run 28m 20s
Performed as RX
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