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Athlete Date LocationSort Workout Name Description Results
Alex Black 05/05/2014 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 47s
Performed as RX
Alex Black 05/08/2014 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 18m 08s
Performed as RX
Alex Black 05/12/2014 Sheepdog CrossFit CrossFit.com 140511 Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats		 3 rounds 443 reps
Performed as RX
Alex Black 05/20/2014 Sheepdog CrossFit 2014 Regional Event 6 For time:
50-calorie row
50 box jump overs, 24 inch
50 deadlifts, 180 lb.
50 wall-ball shots, 20-lb. ball
50 ring dips
50 wall-ball shots, 20-lb. ball
50 deadlifts, 180 lb.
50 box jump overs, 24 inch
50-calorie row		 41m 24s
Performed as RX
Alex Black 05/21/2014 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 13 rounds 8 reps
Performed as RX
Alex Black 05/21/2014 Sheepdog CrossFit None Snatch 1-1-1-1-1-1-1 95-115-125-135-145-155-165 lbs
Performed as RX
Alex Black 05/21/2014 Sheepdog CrossFit CrossFit.com 140520 For time:
100-meter walking lunge
800-meter run
100 squats		 10m 10s
Performed as RX
Alex Black 05/26/2014 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 14s
Performed as RX
Alex Black 05/28/2014 Sheepdog CrossFit None Power Clean 3-3-3-3-3 155-175-185-205-225 lbs
Performed as RX
Alex Black 06/02/2014 Sheepdog CrossFit CrossFit.com 140601 7 rounds for time of:
Row 250 meters
20 GHD sit-ups		 12m 41s
Workout Scaled
Alex Black 06/04/2014 Sheepdog CrossFit Balboa 4 RFT

Jumprope 100 SU
Run 400m
10 Burpees		 16m 05s
Performed as RX
Alex Black 06/05/2014 Sheepdog CrossFit CrossFit.com 140604 21-15-9 reps for time of:
135-lb. squat cleans
Handstand push-ups		 16m 58s
Workout Scaled
Alex Black 06/05/2014 Sheepdog CrossFit Randy 75 pound Power snatch, 75 reps for time. 6m 04s
Performed as RX
Alex Black 06/09/2014 Sheepdog CrossFit CrossFit.com 140605 21-15-9 reps for time of:
225-lb. deadlifts
Pull-ups		 6m 38s
Performed as RX
Alex Black 06/04/2014 Sheepdog CrossFit None Split Jerk 3-3-3-3-3-3-3 135-145-155-165-175-185-205 lbs
Performed as RX
Alex Black 06/28/2014 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.		 48m 43s
Performed as RX
Alex Black 06/23/2014 Sheepdog CrossFit CrossFit.com 140622 Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps		 8 rounds 12 reps
Performed as RX
Alex Black 06/12/2014 Sheepdog CrossFit Outlaw 140611 BBG

1) Pause Clean (2 count at top of knee): 2rm- 1x2@95%, 1x2@90%

2) Behind-the-neck Split Jerk from blocks (drop each rep): 2rm- 1x2@95%, 1x2@90%

Strength

1a) Pendlay Rows: 4X3 - heavier than last week, rest 90 sec.
1b) Bench Press: 4X3 - heavier than last week, rest 90 sec.

Conditioning

For time:

100' HS Walk
25 DB Snatch (alternating) 60/40#
25 TTB
20 DB Snatch (alternating) 60/40#
20 TTB
15 DB Snatch (alternating) 60/40#
15 TTB
100' HS Walk		 12m 35s
Performed as RX
Alex Black 06/17/2014 Sheepdog CrossFit None Date:06/17/2014Class:AllWorkout Name:Power 140617Description:Power

1)Jerk from Blocks: 5rm

2)Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Conditioning

For time:

Run 400m
20 4 ct MTN Climbers
 8m 47s
Performed as RX
Alex Black 07/03/2014 Sheepdog CrossFit CrossFit.com 130403 For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups (abmat)		 19m 18s
Performed as RX
Alex Black 07/02/2014 Sheepdog CrossFit CrossFit.com 140614 3 rounds for time of:
20-lb. medicine ball cleans, 50 reps
Run 800 meters		 25m 22s
Performed as RX
Alex Black 07/07/2014 Sheepdog CrossFit Bell 3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps		 24m 55s
Performed as RX
Alex Black 07/27/2014 Sheepdog CrossFit Helen Three rounds for time:

400M Run
21 Kettlebell Swings @ 55LB
12 Pull-ups		 11m 45s
Performed as RX
Alex Black 08/06/2014 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 01s
Performed as RX
Alex Black 08/04/2014 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.		 47m 27s
Performed as RX
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