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Athlete Date Sort Location Workout Name Description Results
C Drake 11/09/2018 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		 13m 23s
Workout Scaled
C Drake 11/08/2018 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 08 reps
Performed as RX
C Drake 11/07/2018 Sheepdog CrossFit Helen Eat 1rm Fs
205

5 x 15 pushups

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

 10m 57s
Performed as RX
C Drake 07/30/2018 Sheepdog CrossFit None 4 x 8 bp
4 x 8 bb curl
4 x10 ghd

3 rft
Row 500
10 burpees
10 hspu
10 pullups		 15m 10s
Performed as RX
C Drake 06/11/2018 Sheepdog CrossFit None A.
5 x 10 incline BP
5 x 10 ghd r/c/l
5 x 10 lat pulldowns w bands
5 x 10 preacher DB curl

B.
24:00 Amrap
3 hspu
6 pull ups
9 hanging leg raises
12 KBS
15 cal row		 7 rounds 26 reps
Performed as RX
C Drake 06/08/2018 Sheepdog CrossFit None A.
5 x 10 barbell curl
5 x 5 bs
5 x 10 ghd

B.
4RFT
Row 500
15 pushups
10 strict pull ups
5 HSPU		 18m 14s
Performed as RX
C Drake 06/07/2018 None None A.
5 x BP
5 x 10 tri ext
5 x 10 l/r/c crunches

20:00 amrap
Run 400
5 strict pull ups
10 push ups
15 kbs		 5 rounds 15 reps
Performed as RX
C Drake 06/06/2018 Sheepdog CrossFit None A.
6 x 6 incline bench press
6 x 10 r/c/l ghd
6 x 8 strict pullups

B.
4 RFT
15 deadlift
10 chest to deck push ups
20 air squats		 6m 46s
Performed as RX
C Drake 10/22/2017 Sheepdog CrossFit None Bbx week 3 day 3

5 rft
70 side squats
15 per, kb rows
15 4 ct Speed climbers		 21m 32s
Performed as RX
C Drake 10/21/2017 Sheepdog CrossFit None 4 RFt

30 plank pull throughs
25 4 ct scissor kicks

125 double unders for time

4 x 15 strict pull ups
4 x 10 foam roller kb pull overs
4 x 15 db push ups
3 x 10 incline pushups
3 x 10 dexline push ups 		16m 13s
Performed as RX
C Drake 10/20/2017 Sheepdog CrossFit None 5 sets for time

24 split leg squats per leg
24 side squats per leg
24 med ball rotatuon 		32m 28s
Performed as RX
C Drake 10/18/2017 Sheepdog CrossFit None Bbx week 2 day 7

Run 2 mins, rest two mins for 8 sests for distance

5 rds of 8 BA makers
 15m 01s
Performed as RX
C Drake 10/17/2017 Sheepdog CrossFit None Warm up

4 rft
15 per side plank pull through
50 scissor kicks

4 rft
16 windmills
20 figure 8's

25-20-25-10-5 inxline push ups
10-8-6-4-2 strict pull ups
4 x 10 bent over row
4 x 10 band pull downs
4 x 12 ghd 		15m 23s
Performed as RX
C Drake 10/10/2017 Sheepdog CrossFit None Run1.5 mile 13m 16s
Performed as RX
C Drake 10/09/2017 Sheepdog CrossFit None 20 air squats walk 1/2 mile

Run 1 mile
Rest time from above
Run the time from first mile and record distance

2:00 max reps of burpees

4x 10 foam roller kb pull overs
4 x 8 bar dips
4 x 8 BP
4x 10 oh band tri ext
4 x 15 incline push ups
4 x 10 ghd		 0.95 mi
Performed as RX
C Drake 10/08/2017 Sheepdog CrossFit None Band walks

4 sets of 45/15:
Double unders
Kbs
Flutter kick
Farmer carry

4 x 10 strict pull ips
4 x 10 band pull down
4 x 10 bent over row
3 x 7 kb row
3 x 20 incline push ups
3 x 20/20/20 ghd hold		 731 reps
Performed as RX
C Drake 09/24/2017 Sheepdog CrossFit None 3 RFT
Run 400
10 bar dips
10 strict pull ups
20/20/20 ghd hold
10 strict press

3 x 10 band curls
3 x 10 band standing rows
3 x 10 band pull downs
3 x 10 band front delt raises		 17m 26s
Performed as RX
C Drake 09/23/2017 Sheepdog CrossFit Invictus 170922 A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24/20)		 83 reps
Performed as RX
C Drake 09/23/2017 Sheepdog CrossFit Invictus 170923 A.
Foam roller exercises
3 x 15 ghd
3 x 15 ghd curls

In teams of two complete three rounds each of:
500 Meter Row
(rest station)
15 thrusters (45/(35)
(rest station)
15 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion.

C.
3 x 15 pushups (24)		 21m 09s
Performed as RX
C Drake 09/18/2017 Sheepdog CrossFit None Foam roller exercises
3 x 10 Kb pull over
3 x 10 db flat press

Band pull downa and rows
Band rotation exercises

3 RFT
Run 400
5 thruster
10 pull up
15 ghd
20 push ups		 17m 57s
Performed as RX
C Drake 08/27/2017 Sheepdog CrossFit None Row 1 k
40 KBS
35 lunges
30 push ups
25 hanging leg raises
20 dead hang pull ups

3 x 15 band pull down
3 x 15 incline push ups		 19m 11s
Performed as RX
C Drake 08/25/2017 Sheepdog CrossFit None Foam roller pt

4 x 10 kb pullover on foam roller
3 x 20 pushups

3 RFT
Run 400
7 push press
14 back squat
21 GHD		 15m 10s
Performed as RX
C Drake 08/23/2017 Sheepdog CrossFit None Foam roller pt exercises

7 sets dead hang to failure pull ups
3 x 15 lat pulldowns
3 x 15 standing band rows

21-15-9
Power clean
Dips
Lunge w KB
GHD		 14m 23s
Performed as RX
C Drake 08/21/2017 Sheepdog CrossFit None 15:00 aMRAP
Run 400
20 push ups
15 sp
10 ghd
5 pull ups		 3 rounds 0 reps
Performed as RX
C Drake 08/17/2017 Sheepdog CrossFit None Pt exercises

8:00 amrap
6 thrusters
9 pullups
12 step ups

3 x 10 preacher hammer
3 x 20/20/20 ghd hold

Band rows normal, high, wide		 3 rounds 06 reps
Performed as RX
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