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Athlete Date Sort Location Workout Name Description Results
C Drake 08/24/2015 Sheepdog CrossFit None 5 x 3 x and j work

5 rounds for time of:
Run 400 meters
15 push ups
15 abmat situps
15 chest-to-bar pull-ups
 24m 50s
Performed as RX
C Drake 08/18/2015 Sheepdog CrossFit 150818 A.
Take 10 minutes to build to a 1-RM Strict Shoulder Press

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Power Cleans (135/95 lbs)
10 Pull-Ups
15 Hand-Release Push-Ups

C.
Three sets of:
Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds		 5 rounds 1 reps
Performed as RX
C Drake 08/17/2015 Sheepdog CrossFit None 3 rounds for time of:
155-lb. Hang squat cleans, 7 reps
14 kettlebell swings, 1.5 pood
21 TTB		 15m 51s
Performed as RX
C Drake 08/17/2015 Sheepdog CrossFit None A.
7 x 2 Bench Press

B
5 RFT
5 hang snatch
15 Kettlebell Swings (32/24 kg)
30 Double-Unders

*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

C.
3 x 10 ring dips
3 x 10 GHD		 14m 05s
Performed as RX
C Drake 08/13/2015 Sheepdog CrossFit None 3 RFT
10 strict pullups
15 burpees
20 shoulder press (machine)
25 air squats
30 crunches		 15m 42s
Performed as RX
C Drake 08/13/2015 Sheepdog CrossFit None 3 RFT
10 strict pull ups
15 burpees
20 shoulder press
25 air squat
30 crunches		 15m 42s
Performed as RX
C Drake 08/12/2015 Sheepdog CrossFit None 15:00 AMRAP
5 HSPU
10 HRPU
15 med ball situps		 6 rounds 15 reps
Performed as RX
C Drake 07/30/2015 Sheepdog CrossFit Invictus 150730 A.
3 x 15 ring dips
3 x k2e

B.
For time:
Run 800 Meters
15 Deadlifts*
30 Hand-Release Push-Ups
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups

*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 do not go heavier than that.		 15m 17s
Performed as RX
C Drake 07/28/2015 Sheepdog CrossFit Invictus 150725 A.
3 x me strict hspu
3 x 15 med ball abmat sit ups

B.
10 min to eat 1 RM squat snatch

C.
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings

Rest 3 minutes between sets.		 226 reps
Performed as RX
C Drake 07/26/2015 Sheepdog CrossFit DT A.
3 x 1:00 plank
3 x me ub bfly pull ups

B.
10 min to est 2RM bench

C.
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 21m 13s
Workout Scaled
C Drake 07/22/2015 Sheepdog CrossFit Invictus 150721 A.
3 x 15 ghd
3 x 1:00 hs hold

B.
10 min to est 1 RM strict press

C.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups

(Example - Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc...up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over - i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)		 02 rounds 8 reps
Performed as RX
C Drake 07/20/2015 Sheepdog CrossFit Invictus 150720 A.
6 rounds of:
ME Weighted Pull-Up, 45 pd vest
ME ring dips
1:00 plank

B.
6 x 3 bench press at 185

C.
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups
 67 reps
Performed as RX
C Drake 07/17/2015 Sheepdog CrossFit None Run 400
5 pull ups
10 Hspu
15 box jumps
20 burpees
25 sit ups
30 du
25 sit ups
20 burpees
15 box jumps
10 hspu
5 pull ups
run 400		 11m 52s
Performed as RX
C Drake 07/17/2015 Sheepdog CrossFit 150717 10 rounds for time of:
5 handstand push-ups
10 push ups
15 pull-ups		 25m 20s
Workout Scaled
C Drake 07/16/2015 Sheepdog CrossFit Invictus 150714 A.
3 x 10 ring dips
3 x 15 ghd

B.
5 x 3 SDHP

C.
Three rounds for time of:
400 Meter Run
10 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)		 20m 02s
Workout Scaled
C Drake 07/10/2015 Sheepdog CrossFit 150710 A.
E x 25 A mat sit up w med ball
3 d 1:00 DU work

B.
10 min to eat 2 rm,bench press

C.
For time:
21 OHS, 95lbs
135-lb. Hang clean and jerks, 15 reps
9 muscle-ups

Rest 3 minutes

Then, for time:
21 handstand push-ups
115-lb. Hang snatches, 15 reps
9 muscle-ups		 21m 28s
Workout Scaled
C Drake 07/09/2015 Sheepdog CrossFit None A.
3 x 15 ghd
3 x 10 Hspu

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs)		 2 rounds 16 reps
Performed as RX
C Drake 07/07/2015 Sheepdog CrossFit Marco A.
3 x 3 ring MU
3 x 25 a mat sit up

B.
5 x 5 BP at 185

C.
3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.		 29m 05s
Workout Scaled
C Drake 07/03/2015 Sheepdog CrossFit PK 3 x 1:00 butterfly,work
3 x 1:00 l sit hold

5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes		 15m 06s
Workout Scaled
C Drake 07/02/2015 Sheepdog CrossFit Invictus 150702 A.
3 x 1:00HS hold
3 x 15 ghd

B.
Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch

(for the snatch lift off, youll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground - work on perfect positioning during that first phase of the lift)
Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

C.
Every 6 minutes, for 18 minutes (3 sets), for times:
135/95 lb. Hang Power clean x 10 reps
24/20 Box Jump Overs x 20 reps
Run 400 Meters		 18m 30s
Workout Scaled
C Drake 07/01/2015 Sheepdog CrossFit None 20 min AMRAP
10 pull ups.
10. Hang power snatches at 115
10 HSPU
10 TTB
10 DL at 115
10 push ups		 3 rounds 12 reps
Performed as RX
C Drake 06/30/2015 Sheepdog CrossFit Invictus 150630 A.
3 x 10 deficet hspu
3 x 10 ttb

B.
5 x 3 bench press

C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run

C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed		 2 rounds 2 reps
Workout Scaled
C Drake 06/28/2015 Sheepdog CrossFit None A.
3 x 1:00 DU
3 x 1:00 plank

B.
5 x 3 DL

C.
Complete as many rounds and reps as possible in 15 minutes of:
5 pull ups
10 pushups
15 kbs 1.5/1 poor
20 a mat situps		 5 rounds 21 reps
Performed as RX
C Drake 06/26/2015 Sheepdog CrossFit Invictus 150626 A.
3 x 1:00 hs walk
3 x 15 the

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep


C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Alternating Overhead Reverse Lunges (135/95 lbs)
12 Ring Dips		 3 rounds 0 reps
Workout Scaled
C Drake 06/25/2015 Sheepdog CrossFit Invictus 150625 A.3 x 10 hspu
3 x 20 Abmat situp

5 x 3 jerk- two, left, right

Every 5 minutes, for 25 minutes (5 sets) of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Note times for each set, and add them for total working time.
 17m 01s
Performed as RX
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