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Athlete Date LocationSort Workout Name Description Results
Joshua Crews 05/08/2024 Sheepdog CrossFit None 4 rounds of:
Row 1500M / Assault Bike 3600M
Overhead walk 50 meters with 50# DBs
15 Dips
15 Box Jumps, 24 in		 38m 44s
Performed as RX
Joshua Crews 05/16/2024 Sheepdog CrossFit 3 X 4 = Suck With a Partner, complete max reps at each station:

3 Minutes of Push Press @ 75#
Rest 1 Minute
3 Minutes of Box Jumps
Rest 1 Minute
3 Minutes of Wall Balls
Rest 1 Minute
3 Minutes of Kettle Bell Swings @ 50#

Partner A performs reps, Partner B runs 100 Meters. Switch after run and continue this rotation until 3 Minutes is up. After rest, repeat for remainder of stations. Score is total reps from all 4 stations.		 384 reps
Performed as RX
John Harris 09/14/2012 Sheepdog CrossFit CrossFit.com 120914 Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups		 27m 05s
Performed as RX
John Harris 09/20/2012 Sheepdog CrossFit CrossFit.com 120912 For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball
 18m 01s
Performed as RX
John Harris 09/21/2012 Sheepdog CrossFit Annie are you Ok? 21-15-9 for time:
Row for calories
Thrusters (65#, 45#)
Med Ball Clean (20#, 12#)
SDHP (65#, 45#)
Wall Ball (20#, 12#)
Burpees		 20m 02s
Performed as RX
John Harris 09/26/2012 Sheepdog CrossFit Dating Sage Five rounds for time:
95 lb snatch 10 reps
15 pull ups
75 lb thrusters 20 reps		 37m 50s
Performed as RX
John Harris 09/27/2012 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 27m 20s
Performed as RX
John Harris 09/28/2012 Sheepdog CrossFit burpee ladder/pushup ladder With a continuously running clock do 1 burpee the 1st minute, 2 burpees the 2nd minute, 3 burpees the 3rd minute... continuing as long as you are able. Then repeat substituting pushups for burpees. 29 rounds 25 reps
Performed as RX
John Harris 09/27/2012 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 27m 20s
Performed as RX
John Harris 10/05/2012 Sheepdog CrossFit CrossFit.com 121005 Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box		 9m 06s
Performed as RX
Ed Bennett 12/17/2012 Sheepdog CrossFit CrossFit.com 121215 Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box (20"step ups)		 3 rounds 30 reps
Workout Scaled
Ed Bennett 12/14/2012 Sheepdog CrossFit CrossFit.com 121208 Row 5K 20m 22s
Performed as RX
Ed Bennett 07/02/2013 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 6m 58s
Workout Scaled
Ed Bennett 07/03/2013 Sheepdog CrossFit CrossFit.com 130629 For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups		 35m 01s
Workout Scaled
Ed Bennett 07/22/2013 Sheepdog CrossFit Wittman Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box		 21m 00s
Workout Scaled
Ed Bennett 07/23/2013 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 37 reps
Performed as RX
TC P 09/09/2013 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 4m 24s
Workout Scaled
TC P 08/29/2013 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.		 55m 40s
Performed as RX
TC P 09/05/2013 Sheepdog CrossFit None 12 min AMRAP

5 X Knees to elbow
10 X Push-ups
15 X Sit-ups		 10 rounds 1 reps
Performed as RX
TC P 09/04/2013 Sheepdog CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 49m 07s
Workout Scaled
TC P 09/06/2013 Sheepdog CrossFit CrossFit.com 130902 Three rounds for time of:

400M Run
12 Deadlifts @ Body Weight
21 Box Jump @ 20"		 11m 49s
Performed as RX
TC P 09/11/2013 Sheepdog CrossFit Chief 15 min. AMRAP

3 X Power Clean 135 LB.
6 X HR Push-up
9 X Air Squat		 17 rounds 9 reps
Performed as RX
TC P 09/12/2013 Sheepdog CrossFit KB 3'S 12 Minute AMARAP
each round switch arms
RX is 53 lbs.
3 X KB Power Clean
3 X KB Snatch
3 X Push Press		 32 rounds 0 reps
Workout Scaled
TC P 09/23/2013 Sheepdog CrossFit None 5 Rounds For Time

5 X Wall Balls
10 X Box Jumps 24'
15 X Push Up HR
20 X Air Squats
25 X Sit-ups 		10m 53s
Performed as RX
TC P 09/26/2013 Sheepdog CrossFit None 1 Round

20 X Front Squat 205 lb RX
30 X Box Jumps 30'
40 X KB Swing 1.5 Pood
50 X Wall Balls 20 lb		 13m 20s
Workout Scaled
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