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Athlete Date Sort Location Workout Name Description Results
Brian Gregalot 01/26/2016 Sheepdog CrossFit Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 225 reps
Performed as RX
Brian Gregalot 01/25/2016 Sheepdog CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 129 reps
Performed as RX
Brian Gregalot 01/21/2016 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.		 342 reps
Performed as RX
Brian Gregalot 01/20/2016 Sheepdog CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 79 reps
Performed as RX
Brian Gregalot 01/15/2016 Sheepdog CrossFit Invictus 160114 A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps

Rest 2 minutes between sets and complete four sets.		 109 reps
Performed as RX
Brian Gregalot 01/14/2016 Sheepdog CrossFit CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 102 reps
Performed as RX
Brian Gregalot 01/13/2016 Sheepdog CrossFit None 5 RFT:
12 35# WB
12 Burpees


Skill work: Cycling Hang Cleans w/light to moderate weight, as well as positioning.

A) 1RD: (ALL OUT SPRINT)
- 21 Cal Row
- 15 Hang Cleans (115/75)
- 9 Burpees
*Preferably in 2 heats so that nothing will be staggered


B) Weighted dips (3x2) followed by Weighted pull-ups (3x2)
**don't kill yourselves on these because of what is planned tomorrow ;)
 1m 20s
Performed as RX
Brian Gregalot 01/08/2016 Sheepdog CrossFit None Every 2mins for 14mins (7 sets total):
- Clean & Jerk x 1 Rep ... misses do not count! ... OR Snatch - first set starts at 50%

Acid Burn
4RDS for total reps:
- 1min of 50ft Prowler Pushes (135/90)
- 1min of Hang Cleans (F-75/55)(RX-115/85)
- 1min of T2B **scale for today wont be KTE, instead it will be raising your legs up as much as possible while keeping them straight**
- 1min of Front Squats (F-75/55)(RX-115/85)
- 1min of (F) Dips or (Rx) Ring Muscle-ups
**1min REST**		 269 reps
Performed as RX
Brian Gregalot 01/05/2016 Sheepdog CrossFit None 4 rds 2 rep front squat @ 80 %
4 rds 2 rep back squat @80 %

10 AMRAP:
10 S2O (115)
15 Deadlift (115)
20 K2E

 6 rounds 1 reps
Performed as RX
Brian Gregalot 01/03/2016 Sheepdog CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 36m 29s
Performed as RX
Brian Gregalot 12/30/2015 Sheepdog CrossFit linchpin test 10 5 RFT:

15 WBS 20/14
15 POWERCLEANS		 9m 19s
Performed as RX
Brian Gregalot 12/30/2015 Sheepdog CrossFit None Back Squat Build Up:
7 RDS of 3 REPS
Every 2 min for 14 min

then 1 Rep max

 185- 225- 245- 265- 275- 295- 305 (new 3rep max) lbs
lbs
1 rep max of 330 # lbs
Performed as RX
Brian Gregalot 12/30/2015 Sheepdog CrossFit linchpin test 12 For Time:

400M Run
15 Clean and Jerk (135/95)
3 Rope Climb
400M Run
12 Clean and Jerk (135/95)
2 Rope Climb
400M Run
9 Clean and Jerk
1 Rope Climb		 15m 43s
Performed as RX
Brian Gregalot 12/28/2015 Sheepdog CrossFit None A. Squat Clean build up: 3-3-2-2-1-1...MAX

135-155-175-185-205-215-225F

B. Front Squat build up:3-2-1-1...MAX
185-225-245-265-275-285F		 A. 215 lbs
B.275 lbs
Performed as RX
Brian Gregalot 12/23/2015 Sheepdog CrossFit None For time:
Row 1,000m
Then...
4 rounds of...
10 Pull-ups
20 Push-ups
30 Squats
Then...
Row 1,000m		 14m 19s
Performed as RX
Brian Gregalot 12/22/2015 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 17m 04s
Performed as RX
Brian Gregalot 12/07/2015 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 137 reps
Performed as RX
Brian Gregalot 12/07/2015 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 22s
Performed as RX
Brian Gregalot 12/03/2015 Sheepdog CrossFit linchpin 12.01.15 modified 500 M Row
40 Pull Ups
500 M Row
40 Bench Press @165 #
500 M Row
40 Pull Ups		 16m 10s
Performed as RX
Brian Gregalot 11/30/2015 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 7m 41s
Performed as RX
Brian Gregalot 11/30/2015 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 38s
Performed as RX
Brian Gregalot 11/28/2015 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.		 42m 32s
Performed as RX
Brian Gregalot 11/24/2015 Sheepdog CrossFit Invictus 151124 A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 - Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 - Toes to Bar x 10-15 reps

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/83 lbs)
15 Pull-Ups
50 Double-Unders		 2 rounds 10 reps
Performed as RX
Brian Gregalot 11/24/2015 Sheepdog CrossFit None A) 10 MIN EMOM
even- 1 power clean + 2 front squat
odd-7 T2B

B) 6 MIN AMRAP
50 M Farmers Carry
100M Prowler Push
20 HRPU

3 min rest, then

6 min amrap
7 Power cleans @ 155
42 Air Squats		 6 rounds 4 reps
Performed as RX
Brian Gregalot 11/20/2015 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 3m 51s
Performed as RX
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