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Athlete Date Sort Location Workout Name Description Results
C Drake 11/24/2015 Sheepdog CrossFit Invictus 151124 A.
3 x 25 abmat sit ups
3 x 5 hspu

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/83 lbs)
15 Pull-Ups
50 Double-Unders

C. 5 x 3 BP @ 185		 2 rounds 05 reps
Performed as RX
C Drake 11/20/2015 Sheepdog CrossFit Invictus 151117 A.
3 x 10 GHD
3 xx1:00 HS walk

B.
.10,9,8,7......2,1 BP @135

C.
7 RFT
5 Deadlift*
5 Chest to Bar Pull-Ups

*Load with approximately 65-70% of todays heavy triple from part A.		 06m 05s
Performed as RX
C Drake 11/12/2015 Sheepdog CrossFit Invictus 151112 A.
3x 10 GHD sit ups
3 x 1:00 fly work

B.
5 x 3 OHS

C.
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then...

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups		 86 reps
Performed as RX
C Drake 11/11/2015 Sheepdog CrossFit Invictus 151111 3 x 1:00 DU
3 x 25 abmat situps

"Jeremy"
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Ben"
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then...

"Beau"
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24"/20"; Scaled 24"/20" Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 127 reps
Workout Scaled
C Drake 11/09/2015 Sheepdog CrossFit None 3 RFT
Row 500 meters
10 burgers
15 pull ups
15 HRPU
15 TTB

3 x 1:00 HS Hold
3 x 10 GHD

3 x 8 BP		 18m 17s
Performed as RX
C Drake 11/03/2015 Sheepdog CrossFit None 25 push ups
25 air squats
run 1/2 mile
25 push ups
25 squats
Run 1/2 mile
25 sit ups
25 push ups
25 squats
Run 1/2 mile
25 push ups
25 squats
Run 1/2 mile
25 sit ups
 24m 30s
Performed as RX
C Drake 11/01/2015 Sheepdog CrossFit Invictus 151031 In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.		 333 reps
Performed as RX
C Drake 10/21/2015 Sheepdog CrossFit Invictus 151021 A.

Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)		 15 rounds 0 reps
Performed as RX
C Drake 10/11/2015 Sheepdog CrossFit 151007 A.
3 x 1:00 HS Hold
3 x 10 GHD sit ups

B.
For time:
30 push ups
185-lb. deadlifts, 30 reps
Row 30 calories
95-lb. overhead squats, 30 reps
30 pullups		 15m 13s
Performed as RX
C Drake 10/11/2015 Sheepdog CrossFit 151011 A.
3 x 1:00 DU
3 x 15 GHD

B.
3 rounds for time of:
225-lb. deadlifts, 10 reps
75-lb. snatches, 10 reps
10 handstand push-ups
10 strict pull ups
10 push ups
 15m 47s
Workout Scaled
C Drake 10/07/2015 Sheepdog CrossFit Invictus 151006 A.
3 x 1:00 parrallette l sit hold
3 x 1:00 hspu

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups		 2 rounds 5 reps
Workout Scaled
C Drake 10/05/2015 Sheepdog CrossFit Invictus 151002 A.
3 x 1:00 HS walk
3 x 10 GHD

B.
5 x 5 OHS

C.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/12 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups		 12m 57s
Workout Scaled
C Drake 09/30/2015 Sheepdog CrossFit Invictus 150930 A.

Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters		 12m 36s
Performed as RX
C Drake 09/25/2015 Sheepdog CrossFit Invictus 150925 A.

3 x 1:00 HS Hold
3 x 1:00 plank

B.
For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run		 22m 00s
Performed as RX
C Drake 09/23/2015 Sheepdog CrossFit None A.
3 x 15 bfly
3 x 15 GHD

B.
12 min AMRAP
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)		 2 rounds 2 reps
Workout Scaled
C Drake 09/17/2015 Sheepdog CrossFit None A.
3 x10 BP at 135
3 x 15 push ups
3 x 15 TTB

B.
For time:
Row 1000 Meters
followed immediately by...
Three rounds of:
Run 400 meters
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = none		 26m 13s
Performed as RX
C Drake 09/14/2015 Sheepdog CrossFit None 3 RFT
Run 400
20 box jump, 24
15 HSPU

12 min time cap		 2 rounds 0 reps
Performed as RX
C Drake 09/04/2015 Sheepdog CrossFit Invictus 150903 A.
Three sets of:
ME strict HSPU
10 BP

B.
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders		 10m 11s
Workout Scaled
C Drake 09/04/2015 Sheepdog CrossFit Invictus 150904 A.
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Hold or Rocks
Tabata HSPU
Rest 60 secs
Tabata pullups
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each Tabata movement, and rest 60 seconds before moving on to the next movement.

 23 reps
Performed as RX
C Drake 09/03/2015 Sheepdog CrossFit Invictus 150901 A.
3 x 10 ring dip
3 x 10 GHD

B.
10 min of D L work

C.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees		 12m 36s
Workout Scaled
C Drake 09/01/2015 Sheepdog CrossFit None A.
3x 1:00 L sit hold (10 work, 10 rest)
3 x 1:00 DU work

B.
Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)		 7m 18s
Workout Scaled
C Drake 08/31/2015 Sheepdog CrossFit Christine A.
3 x 1:00 HS Hold work
3 x 10 GHD

B.
10 MINS OF BP WORK

C.
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 17m 43s
Performed as RX
C Drake 08/27/2015 Sheepdog CrossFit None A.
3 x 5 bar MU
3 x 10 GHD

B.
Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups		 6m 10s
Workout Scaled
C Drake 08/26/2015 Sheepdog CrossFit Invictus 150826 A.3 x 1:00 hs hold
3 x 15 k2e

B.
10 min DL. Progress to 90% of 1 RM

C.
complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Ring dips		 2 rounds 250 reps
Performed as RX
C Drake 08/25/2015 Sheepdog CrossFit Invictus 150821 A. 10,8,6,4,2 bench press at 135

B.
3 x 5 parrallette hspu
3 x 10 ghd sit ups

C.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 - Row 200/150 Meters
Minute 2 - 15 Kettlebell Swings (32/24 kg)
Minute 3 - 10 Thrusters (95/65 lbs)
Minute 4 - 12 Chest-to-Bar Pull-Ups		 12m 00s
Workout Scaled
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