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Athlete Date Sort Location Workout Name Description Results
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
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 04/30/2024 Sheepdog CrossFit None EMOM 19 minutes of:
Min 1: Running Step Single-unders
Min 2: Kettlebell Snatch, R-arm, 53/35
Min 3: V-ups
Min 4: 10m Shuttle Runs
Min 5: Rest
Min 6: Double-unders
Min 7: Kettlebell Snatch, L-arm, 53/35
Min 8: V-ups
Min 9: 10m Shuttle Runs
Min 10: Rest
Min 11: Single-unders
Min 12: Russian Kettlebell Swing, 53/35
Min 13: V-ups
Min 14: 10m Shuttle Runs
Min 15: Rest
Min 16: Jump Rope, any style
Min 17: Russian Kettlebell Swing, 53/35
Min 18: V-ups
Min 19: 10m Shuttle Runs		 19m 00s
Performed as RX
Joshua Crews 04/30/2024 Sheepdog CrossFit None 3 Rounds for time of:
15 Chest-to-bar Pull-ups
500m Row		 11m 48s
Performed as RX
Joshua Crews 04/26/2024 Sheepdog CrossFit SeayJaes Birthday WOD 4 RDS For Time of:
24 Cal Assault Bike
10 Burpees
27 Knee Raises
400 Meter Run
10 Sit-ups
24 Box Jumps 24
25 Cal Row		 44m 12s
Performed as RX
Joshua Crews 04/25/2024 Sheepdog CrossFit None 20 Min AMRAP of:
8 Bench Press 225#
10 GHD Sit-ups
12 KB Swings 53#
600m A-bike

 6 rounds 7 reps
Performed as RX
Joshua Crews 04/24/2024 Sheepdog CrossFit None In a team of 3, row 9000m in the following format for time:
Partner 1: Row 500m
Partner 2: 12 burpees
Partner 3: Rest		 34m 35s
Performed as RX
Joshua Crews 04/23/2024 Sheepdog CrossFit None 5 Rounds for time:
400 M Run
24 Sit-ups
12 DB Step-ups (35# each arm)
12 Pull-ups
 25m 48s
Performed as RX
Joshua Crews 04/22/2024 Sheepdog CrossFit None Every two minutes for 20 minutes:
1 Hang Power Snatch, 135#
Assault bike, 600m		 10m 21s
Performed as RX
Joshua Crews 04/18/2024 Sheepdog CrossFit None 20 Min AMRAP of:
8 Bench Press 225#
10 GHD Sit-ups
12 KB Swings 53#
600m A-bike

 6 rounds 6 reps
Performed as RX
Joshua Crews 04/11/2024 Sheepdog CrossFit None 20 Min AMRAP of:
8 Bench Press 225#
10 GHD Sit-ups
12 KB Swings 53#
600m A-bike

 6 rounds 2 reps
Performed as RX
Joshua Crews 04/09/2024 Sheepdog CrossFit None 6 Rounds of:
2:00 Max Calories, Air Bike
2:00 Rest		 209 reps
Performed as RX
Joshua Crews 04/09/2024 Sheepdog CrossFit None 6 rounds of:
Assault Bike, 600 m
20 Hollow Rocks
10 L Arm Dumbbell Push Press, 50 lbs
10 R Arm Dumbbell Push Press, 50 lbs
10 Ring Rows
Single Under, 1 min		 23m 45s
Performed as RX
Joshua Crews 03/04/2024 Sheepdog CrossFit None For time
50 WB
25 C2B
50 WB
20 C2B
30 WB
15 C2B
 11m 31s
Performed as RX
Joshua Crews 03/01/2024 Sheepdog CrossFit None With a Partner:
20 Minute AMRAP of:
Partner A) Row for calories
Partner B) A-Bike for calories
Starting with 0:00, both partners complete 5 burpees every 2 minutes.
Rotate positions every 2 minutes.		 454 reps
Performed as RX
Joshua Crews 02/26/2024 Sheepdog CrossFit Tippy Toe 6 rounds for time
5 hanging knee raises
15 cals
5 TTB
10 cals
rest 60 seconds
*record splits and machine used*

cals can be on ski/row/bike		 11m 18s
Performed as RX
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
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