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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 12/07/2023 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

15 burpees
30-calorie row		 5 rounds 6 reps
Performed as RX
Scott Anderson 12/05/2023 Sheepdog CrossFit None 3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#

Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m		 35m 30s
Performed as RX
Scott Anderson 12/02/2023 Sheepdog CrossFit None 7 Rounds:
7 Push Press @ 2x35# DB
7 HR Pushup
7 KB Swing @ 35#
7 Hang power Clean @ 2x35# DB
7 Burpee
7 Air Squat
7 Situp		 21m 21s
Performed as RX
Scott Anderson 11/28/2023 Sheepdog CrossFit None 20 minute AMRAP:
5 strict pullups
10 deadlifts 155#
15 v-ups
20 calories assault bike		 4 rounds 8 reps
Performed as RX
Scott Anderson 11/21/2023 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 19m 59s
Performed as RX
Scott Anderson 11/16/2023 Sheepdog CrossFit None 3 Rounds:
Row 500m
50 flutter kicks 4-ct
25 dips		 19m 18s
Performed as RX
Scott Anderson 11/15/2023 Sheepdog CrossFit None 10-9-8...
Burpees over Barbell
Power Cleans 135#
Wallballs		 21m 13s
Performed as RX
Scott Anderson 11/12/2023 Sheepdog CrossFit None 3 rounds for time:

Row 500 meters
15 strict pull-ups
30 regular push-ups

HOME ROWER		 20m 51s
Performed as RX
Scott Anderson 11/07/2023 Sheepdog CrossFit None 20 minute AMRAP:
5 thruster @ 95#
7 hanging power clean @ 95#
10 sumo-deadlift high pull @ 95#		 7 rounds 0 reps
Performed as RX
Scott Anderson 11/04/2023 Sheepdog CrossFit None 3 rounds for time:

Row 400 meters
10 strict pull-ups
20 regular push-ups
30 air squats

HOME ROWER		 17m 57s
Performed as RX
Scott Anderson 10/30/2023 Sheepdog CrossFit None 21 minute AMRAP:
21 calories Assault bike
21 KB swings 55#
21 abmat situps		 4 rounds 22 reps
Performed as RX
Scott Anderson 10/27/2023 Sheepdog CrossFit None 4 rounds:
8 2-ct lunges w/25#DBs
8 burpees
8 2-ct lunges w/25#DBs
8 burpees
8 strict pullups

Buy out: 50 Squats with 25#DBs		 25m 24s
Performed as RX
Scott Anderson 10/23/2023 Sheepdog CrossFit None Complete as many rounds as possible in 20 minutes of:

15 burpees
30-calorie row		 5 rounds 4 reps
Performed as RX
Scott Anderson 10/19/2023 Sheepdog CrossFit CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
 20m 49s
Performed as RX
Scott Anderson 10/16/2023 Sheepdog CrossFit None 50-40-30-20-10 reps for time of:

Row (calories)
Thrusters

35 lb. 45 lb.		 28m 41s
Performed as RX
Scott Anderson 10/10/2023 Sheepdog CrossFit None 20 minute AMRAP:
5 power cleans 135#
10 SDHP 55# KB
15 bar facing burpees		 5 rounds 20 reps
Performed as RX
Scott Anderson 10/08/2023 Sheepdog CrossFit None 4 Rounds of:
Row 500m
Then 3 rounds of Cindy:
5 pullups
10 pushups
15 air squats

HOME ROWER		 32m 32s
Performed as RX
Scott Anderson 10/04/2023 Sheepdog CrossFit None 2x30# DB
10 Renegade Row
20 Hang Power Clean
30 Thruster
40 Push Press
25 Lunge w/1 DB overhead right arm
25 Lunge w/1 DB overhead left arm
40 Push Press
30 Thruster
20 Hang Power Clean
10 Renegade Row		 21m 15s
Performed as RX
Scott Anderson 10/03/2023 Sheepdog CrossFit None 21 minute AMRAP:
21 calories Assault bike
21 KB swings 55#
21 abmat situps		 4 rounds 42 reps
Performed as RX
Scott Anderson 09/29/2023 Sheepdog CrossFit None For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

HOME ROWER		 21m 58s
Performed as RX
Scott Anderson 09/27/2023 Sheepdog CrossFit None 3 rounds:
15 power cleans 115#
12 wallballs
9 KB swings 55#

Then row 500m
2 rounds of above
Then row 500m
1 round of above
Then row 500m		 31m 45s
Performed as RX
Scott Anderson 09/25/2023 Sheepdog CrossFit 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.		 227 reps
Performed as RX
Scott Anderson 09/23/2023 Sheepdog CrossFit None 3 rounds for time:

Row 400 meters
10 strict pull-ups
20 regular push-ups
30 air squats

HOME ROWER		 16m 23s
Performed as RX
Scott Anderson 09/21/2023 Sheepdog CrossFit None Complete as many rounds as possible in 20 mins of:
20 Calories Assault Bike
15 Dips
10 Dumbbell Turkish Get-ups, 35 lbs		 2 rounds 44 reps
Performed as RX
Scott Anderson 09/19/2023 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		 25m 45s
Performed as RX
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