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Athlete Date Sort Location Workout Name Description Results
Joshua Crews 02/02/2024 Sheepdog CrossFit None Complete 100 Bench Press for time.

Run 200 meters every time you set the bar down.		 29m 27s
Performed as RX
Joshua Crews 01/25/2024 Sheepdog CrossFit The Rainmaker 20 Min AMRAP w/Partner:

40 Barbell Thrusters (45/35), 10 Box Jumps (24/20), 10 Burpees
30 Thrusters (75/45), 20 BJs, 20 Burpees
20 Thrusters (95/65), 30 BJs, 30 Burpees
10 Thrusters (115/75), 40 BJs, 40 Burpees

Max bike calories in remaining time (shared) or double unders for a spicy finish		 117 reps
Performed as RX
Joshua Crews 01/23/2024 Sheepdog CrossFit None Every 3 mins for 30 mins:
12 Assault Bike Calories		 2m 22s
Performed as RX
Joshua Crews 01/23/2024 Sheepdog CrossFit None Every 3 mins for 30 mins:
12 Assault Bike Calories		 2m 12s
Performed as RX
Joshua Crews 01/18/2024 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 11 reps
Performed as RX
Joshua Crews 01/10/2024 Sheepdog CrossFit None 5 rounds each for time

500m row		 8m 24s
Performed as RX
Joshua Crews 01/04/2024 Sheepdog CrossFit Blackbird Alternating Rounds with a Partner

30 Rounds for Time (15 each):
5 Toes-to-Bar
3 Bench Press @ 135#*
250M Air Bike
 24m 45s
Performed as RX
Joshua Crews 01/02/2024 Sheepdog CrossFit None 3rds FT

10 pull ups
15 lunges 35lbs
600m Air bike
10 pull ups
15 lunges 35lbs
600m Air bike

Rest 5 minutes 		12m 59s
Performed as RX
Joshua Crews 12/21/2023 Sheepdog CrossFit Time to Cap Me! Team of 3,

25:00 time cap
150 box jumps 24/20"
150 front squats 75/55 45/35
150 alternating DB snatch 50/35 35/20
on the minute, starting at 0:00, 4 burpees each person at the same time

only one works at a time		 18m 36s
Performed as RX
Joshua Crews 12/20/2023 Sheepdog CrossFit None In a two person Team complete 10 rounds of:

Partner 1 Rows 400 Meters

Partner 2 completes two rounds of:
10 Squat Thrusters @ 75# &
5 Pull ups

Rotate after both partners have completed work.

 19m 00s
Performed as RX
Joshua Crews 12/18/2023 Sheepdog CrossFit None 5 Rounds for time of:
5 Pull ups
10 Bench Press @ 135#
15 Air Squats

3 Minutes Rest

5 Rounds for time of:
5 Chest to Bars
10 Cal Air-bike
15 Box-jumps @ 24

Log score with total time including rest.		 19m 38s
Performed as RX
Joshua Crews 12/14/2023 Sheepdog CrossFit None 5 rounds for time of:
1:00 Minute of Rowing for total Calories
:30 rest
1:00 Minute of Push-Press @ 50# DBs
:30 rest
 231 reps
Performed as RX
Joshua Crews 12/06/2023 Sheepdog CrossFit None As a 3 person team, 2 rounds of:
Run, 800 m
Assault Bike, 2400 m
Row, 1000 m

All working at the same time on a different exercise. Rotate when everyone is finished. 		25m 48s
Performed as RX
Joshua Crews 11/30/2023 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 12m 36s
Performed as RX
Joshua Crews 11/29/2023 Sheepdog CrossFit None For time:
30 Pull-ups
1200m, Air Bike
-Rest 3:00-
25 Pull-ups
1200m, Air Bike
-Rest 3:00-
20 Pull-ups
1200m, Air Bike
-Rest 3:00-
15 Pull-ups
1200m, Air Bike
-Rest 3:00-
10 Pull-ups
1200m, Air Bike		 27m 03s
Performed as RX
Joshua Crews 11/22/2023 Sheepdog CrossFit None 40 bench press @ 250#

Every time you break, do 30 Cal Row		 30m 29s
Performed as RX
Joshua Crews 11/21/2023 Sheepdog CrossFit None 3 Rounds for Time of:
2400M on the Air Bike
Rest 3 minutes in between 		16m 59s
Performed as RX
Joshua Crews 11/20/2023 Sheepdog CrossFit Ingrid 10 rounds for time, or not:
3 Power Snatches, 135/95
3 Bar-over Burpees

Lateral burpees 		7m 06s
Performed as RX
Joshua Crews 11/09/2023 Sheepdog CrossFit Renee AMRAP (in a Team of 3) in 31 minutes

29 Wall Ball Shots (20/14 lb)
29 Overhead Squats (95/65 lb)
29 Hang Clean-and-Jerks (95/65 lb)
29 Calorie Bike
29 Hang Power Snatches (95/65 lb)

Each partner must perform a 1,991 meter Row at some point during the WOD.		 4 rounds 58 reps
Performed as RX
Joshua Crews 10/26/2023 Sheepdog CrossFit None 4 Rounds for time of:
1200m Air Bike
30 Hollow Rocks
6 Push Jerks, 70% 1RM		 13m 36s
Performed as RX
Joshua Crews 10/24/2023 Sheepdog CrossFit None Complete for time:

12 Benchpress @135
12 Sit-ups
1200m Airbike

12 Benchpress @135
12 Sit-ups
500m Row

12 Benchpress @135
12 Sit-ups
400m Run

12 Benchpress @135
12 Sit-ups
500m Row

12 Benchpress @135
12 Sit-ups
1200m Airbike		 15m 28s
Performed as RX
Joshua Crews 10/23/2023 Sheepdog CrossFit Half Murph For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run		 21m 45s
Performed as RX
Joshua Crews 10/19/2023 Sheepdog CrossFit None 45:00 AMRAP:
150 Double Unders
Assault Bike, 10000 m
75 Sit-ups		 1 rounds 10338 reps
Workout Scaled
Joshua Crews 10/17/2023 Sheepdog CrossFit None 4 rounds, each round for time, of:
12 Weighted Pull-ups, 15 lbs
12 Thrusters, 95 lbs
Run, 400 m
Resting 4 mins between each round.		 14m 24s
Workout Scaled
Joshua Crews 10/16/2023 Sheepdog CrossFit None 21-15-9 reps of:
Deadlift, 225 lbs
Box Jump, 24 in
V-up		 7m 18s
Performed as RX
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