Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
C Drake 06/23/2015 Sheepdog CrossFit 150623 Bench press
10,9,8,7,6,5,4,3,2,1
Weight increases as reps,decrease

For time:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb. dumbbells
25 back extensions
30 wall-ball shots, 20-lb. ball
3 rope climbs, 15-ft. rope		 26m 25s
Performed as RX
C Drake 06/20/2015 Sheepdog CrossFit Outlaw 150620 3 x 5 deficet parrallette HSPU
3 x 1:00 plank

WOD 150620:

WL

1) Hang Snatch (just above knee): 15@70%, 15@80%, 13@85%, 12@90%, 13@85% rest as needed


Conditioning

For time:

3 Legless Rope Climbs 15
20 Wall Balls 20/14#
10 Power Cleans 185/120#
20 Wall Balls 20/14#
3 Legless Rope Climbs 15
20 Wall Balls 20/14#
10 Power Cleans 185/120#
20 Wall Balls 20/14#
3 Legless Rope Climbs 15		 16m 07s
Workout Scaled
C Drake 06/19/2015 Sheepdog CrossFit Invictus 150619 A.
3 x me hs hold for 1 min
3 x 1:00 Parrallette
, l sit hold

B.
3 x 10 bench press

C.
Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar		 09m 45s
Performed as RX
C Drake 06/16/2015 None None 3 RFT
15 pull ups
15 hand release push ups
15 Sit ups
15 hand stand push ups		 13m 59s
Performed as RX
C Drake 06/14/2015 Sheepdog CrossFit None 4 RFT
10 tire flips
10 burgers
10 Sit ups
10 pullups
Run 400		 23m 34s
Performed as RX
C Drake 06/13/2015 Sheepdog CrossFit Invictus 150613 3 x 10 ghd
3 x 10 ring dips
Four sets for max reps of:
60 seconds of Rowing (for calories)

60 seconds of Jumping Squats (75/55 lbs)

60 seconds of Strict Pull-Ups (any grip)

60 seconds of Push-Ups (focus on good ROM)

Rest 60 seconds		 223 reps
Performed as RX
C Drake 06/09/2015 None None EMOM for 15 minutes
Row for calories
HSPU
TTB
Bar dips
Pullups		 110 reps
Performed as RX
C Drake 06/08/2015 None None Run 2 miles
In increments of 100 yards
Per mile
5 pushups
10 Sit ups
5 burgers
10 flutterkicks
5 tricep,pushups
1:00 plank
10 air squats
10 lunges
5 8ct pushups
10 leg raises
10 v ups
5 pull ups
10 kbs		 33m 50s
Performed as RX
C Drake 06/07/2015 None None 15 min. AMRAP
50 yard Sprint
5 burpees
10 jumping lunge
15 air squats		 8 rounds 25 reps
Performed as RX
C Drake 06/06/2015 Sheepdog CrossFit None 4 RFT
Run 400
21Hand release push ups
12 strict pull ups
21 sit ups		 19m 13s
Performed as RX
C Drake 05/28/2015 Sheepdog CrossFit heavy fran A.
3 x 1:00 bfly pull up
3 x 1:00 plank

B.
5X3 ohs

C.
15-12-9 reps for time of:
135-lb. thrusters
45-lb. weighted pull-ups		 18m 30s
Performed as RX
C Drake 05/27/2015 Sheepdog CrossFit Invictus 150527 A.
3 x 10 ring dips
3 x 10 the

B.
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111

Use the time between sets to stretch calves and hip flexors.

C. .
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings

If you dont have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.		 3 rounds 1 reps
Performed as RX
C Drake 05/26/2015 Sheepdog CrossFit Invictus 150526 A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.

B.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders		 12m 18s
Workout Scaled
C Drake 05/21/2015 Sheepdog CrossFit Invictus 150518 A.
3 x 10 ring dip
3 x 10 ghd sit up

B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 70-90%

C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders		 2 rounds 6 reps
Performed as RX
C Drake 05/19/2015 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 31s
Performed as RX
C Drake 05/17/2015 Sheepdog CrossFit Invictus 150512
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds
 45 reps
Performed as RX
C Drake 05/16/2015 Sheepdog CrossFit 2015 Regional Event 6 5 x 3 bench press

3 x 10 ghd
3 x. 10 ring dips

5 rounds for time of:
Row 25 calories
16 chest-to-bar pull-ups
9 strict handstand push-ups		 17m 34s
Workout Scaled
C Drake 05/15/2015 Sheepdog CrossFit helen A.
Take 15 minutes to build to a new 1-RM Push Press

B.
"Helen"
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

C.
3 x 1:00 hs walk
3X 1:00 plank		 09m 38s
Performed as RX
C Drake 05/14/2015 Sheepdog CrossFit Invictus 150514
For time:
Run 400
75 Double Unders
50 Wall Ball Shots (20/12 lbs)
25 Burpees
50 Wall Balls (20/12 lbs)
75 Double Unders
Run 400		 19m 24s
Performed as RX
C Drake 05/13/2015 Sheepdog CrossFit None A. 3 x 10 bench press
B. 3 x 25 abmat sit ups

For time
50 kbs 1.5 poor
Row 500
50 thrusters at 45 lb
Row 500
40 burpees
Row 500
50 pull ups
Row 500
50 ohs at 45 lb		 32m 30s
Performed as RX
C Drake 05/03/2015 Sheepdog CrossFit Invictus 150502 A. 3 x 1:00 me hspu
B. 3 x 1:00 plank

C. EMOM for 10 mind
1 hang clean and 1 clean

D. Three sets for max reps of:
60 seconds of Wall Ball Shots (20/12 lbs)
60 seconds of Push Press (75/55 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Rowing for Calories
Rest 60 seconds		 166 reps
Performed as RX
C Drake 05/02/2015 Sheepdog CrossFit Invictus 150501 A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

B.
Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell		 10m 43s
Workout Scaled
C Drake 04/27/2015 Sheepdog CrossFit None 12:00
3 rds of
1:00 heavy bag
1:00 sit ups
1:00 push ups
1:00 dead hang pull,ups 		12m 00s
Performed as RX
C Drake 04/22/2015 Sheepdog CrossFit 150422 5 rounds for time of:
75-lb. squat snatches, 10 reps
30-second chin-over-bar hold
75-lb. squat snatches, 10 reps
60-second plank hold		 19m 00s
Workout Scaled
C Drake 04/21/2015 Sheepdog CrossFit Invictus 150421 A.
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

B.
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 30 seconds of Toes to Bar
Minute 2 30 seconds of Row for Calories
Minute 3 30 seconds of Ring Dips
 90 reps
Workout Scaled
Previous 1...8910111213141516...36Next