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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 07/06/2011 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 of
Back Squat @ 115#
alternating with
1-2-3-4-5-6-7-8-9-10 of
Pullup (used red band)		 20m 15s
Workout Scaled
Scott Anderson 07/08/2011 Sheepdog CrossFit None 5 Rounds of:
20 Air Squats
20 HR Pushups
20 Burpees
20 Situps		 24m 41s
Performed as RX
Scott Anderson 07/09/2011 Sheepdog CrossFit Wilmot Six rounds for time of:
50 Squats
25 Ring dips (Did Bar)		 23m 05s
Workout Scaled
Scott Anderson 07/11/2011 Sheepdog CrossFit None 3 Rounds:
Row 1000m
21 Thruster @ 95# (scaled to 75#)		 29m 12s
Workout Scaled
Scott Anderson 07/12/2011 Sheepdog CrossFit None 21-18-15-12-9-6-3 rep Rounds:
Front Squat @ 155# (scaled to 105#)
Situp		 21m 23s
Workout Scaled
Scott Anderson 07/13/2011 Sheepdog CrossFit None 6 Rounds:
Run 400m
Rest 2 minutes		 20m 08s
Performed as RX
Scott Anderson 07/15/2011 Sheepdog CrossFit None 20 min AMRAP:
5 Pullup (used dip assist machine)
10 Wall Ball @ 20#
15 KB Swing @ 55# (scaled to 40#)		 7 rounds 10 reps
Workout Scaled
Scott Anderson 07/16/2011 Sheepdog CrossFit None 50 Air Squat
50 HR Pushup
50 Tuck Jump
50 4-ct Mountain Climber		 9m 24s
Performed as RX
Scott Anderson 07/18/2011 Sheepdog CrossFit None 4 Rounds of:
Run 400m
50 Air Squats		 19m 07s
Performed as RX
Scott Anderson 07/18/2011 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups (did jumping)		 13m 44s
Workout Scaled
Scott Anderson 07/19/2011 Sheepdog CrossFit None 100 Burpees 8m 56s
Performed as RX
Scott Anderson 07/21/2011 Sheepdog CrossFit None AMRAP 20 min:
5 Thruster @ 2x25# DB
7 Hang Power Clean @ 2x25# DB
10 sumo-deadlift high pull @ 2x25# DB		 10 rounds 15 reps
Performed as RX
Scott Anderson 07/22/2011 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Deadlift @ 135#
Front Squat @ 135# (Scaled to 105#)		 18m 19s
Workout Scaled
Scott Anderson 07/24/2011 Sheepdog CrossFit None Run 1 mile
10 Squats every minute on the minute with running clock		 14m 09s
Performed as RX
Scott Anderson 07/26/2011 Sheepdog CrossFit None 10-9-8-7-6-5-4-3-2-1 rep Rounds:
SDHP @ 35#
HR Pushup
Push Press @ 25x2 DB
Dip
KB Swing @ 35#
Burpee		 23m 16s
Performed as RX
Scott Anderson 07/27/2011 Sheepdog CrossFit None 500 Walking Lunges
10 Pushups every 2 min w/running clock		 28m 54s
Performed as RX
Scott Anderson 07/31/2011 Sheepdog CrossFit None 50 Air Squat
25 Pushup
50 Jump Squat
25 Fingertip Pushup
50 Side Lunge
25 Knuckle Pushup
50 Walking Lunge
25 Diamond Pushup		 15m 25s
Performed as RX
Scott Anderson 08/01/2011 Sheepdog CrossFit None 21-15-9 rep Rounds:
KB Swing @75# (scaled to 40#)
Burpee		 5m 53s
Workout Scaled
Scott Anderson 08/02/2011 Sheepdog CrossFit modified Stephen 30-25-20-15-10-5 rep rounds of: (started w/round of 20)
GHD sit-up (did double regular situps in rounds of 15 and 10)
Back extension
Knees to elbow
95 pound Stiff legged deadlift (scaled to 75)		 16m 44s
Workout Scaled
Scott Anderson 08/03/2011 Sheepdog CrossFit None 21-18-15-12 rep Rounds:
Row 500m
Push Press @ 115# (scaled to 75#)		 14m 36s
Workout Scaled
Scott Anderson 08/05/2011 Sheepdog CrossFit None 7 Rounds:
15 Push Press @ 65#
15 Sumo deadlift high pulls @ 70#
5 Jumping Pullup		 21m 12s
Performed as RX
Scott Anderson 08/06/2011 Sheepdog CrossFit None 2 Rounds of:
2 min HR Pushup
2 min Situp
2 min 4-ct Flutterkick
2 min Air Squat		 403 reps
Performed as RX
Scott Anderson 08/07/2011 Sheepdog CrossFit None 4 Rounds:
25 Squat Jumps
25 HR Pushups		 9m 31s
Performed as RX
Scott Anderson 08/08/2011 Sheepdog CrossFit None 100 Walking Lunge
75 4-ct Jumping Jack
50 Squat Jump
25 Dip (done on a chair)
50 HR Pushup
75 Situp
100 Air Squat		 21m 56s
Performed as RX
Scott Anderson 08/09/2011 Sheepdog CrossFit None Run 2 miles 17m 40s
Performed as RX
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