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Athlete Date Sort Location Workout Name Description Results
C Drake 04/20/2015 Sheepdog CrossFit Invictus 150418 A. 3 x 1:00 double under work
3 x 1:00 planks

B. 15:00 to establish 1RM bench,press

C. Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following...

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following...

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups		 1956 reps
Performed as RX
C Drake 04/17/2015 Sheepdog CrossFit Invictus 150416
Three rounds for time of:
Run 400 Meters
10 Deadlifts (275/185 lbs)
20 Ring Dips		 15m 21s
Workout Scaled
C Drake 04/14/2015 Sheepdog CrossFit Invictus 150414 A.
3 x 1:00 bfly pull ups
3x1:00 parallete l sits. 10 20 10

B.
Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.		 4m 06s
Workout Scaled
C Drake 04/13/2015 Sheepdog CrossFit Invictus 150413

B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders		 5 rounds 9 reps
Performed as RX
C Drake 04/10/2015 Sheepdog CrossFit None Day off

Row for 5:00
3 x 25 push ups
3 x1 GHD 		0m 01s
Performed as RX
C Drake 04/09/2015 Sheepdog CrossFit Invictus 150408 A.
3 x 10 Hspu
3 x 25 abmat sit up

B.
Front Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 80%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 3 reps @ 85%
*Set 7 - 5 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (165/110 lbs - take weight from the floor)
30 Pull-Ups
Run 800 Meters		 21m 20s
Workout Scaled
C Drake 04/08/2015 Sheepdog CrossFit Invictus 150407 A.
3 x 1:00 HS walk
3 x 15 GHD

B. EMOM for 10 mins, full snatch


C.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24"/20")
9 Push Presses (135/95 lbs)
9 Ring Dips		 2 rounds 10 reps
Performed as RX
C Drake 04/06/2015 Sheepdog CrossFit CrossFit Open 15.5 A. 3 x 10 Hspu w 35lb plates
B. 3 x 10 ttb

C. 7 x 2 bench press

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 15m 24s
Performed as RX
C Drake 04/06/2015 Sheepdog CrossFit Invictus 150406 A.
3 x 1:00 butterfly work
3 x :50, l sit hold, 10 sec work, 10 rest, 10 work, 10rest, 10 sec work

B. Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B.
For time:
Row 1000 Meters
20 Hang Power Cleans (185/125 lbs)
100 Double-Unders		 14m 17s
Workout Scaled
C Drake 04/03/2015 Sheepdog CrossFit Invictus 150403 A.
3 x 15 ring dups
3 x 1:00 planks

B.
5 x 5 BW bench press

C.
"Christine"
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20")		 13m 52s
Performed as RX
C Drake 04/02/2015 Sheepdog CrossFit Invictus 150402 A.
3 x 10 Hspu
3 x 10 the

Followed immediately by...


B.
Three rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double-Unders		 12m 40s
Performed as RX
C Drake 04/01/2015 Sheepdog CrossFit Invictus 150330 A.
Every 2 minutes, for 14 minutes (7 sets):
High Hang Snatch + Hang Snatch

Build over the course of the 7 sets to something heavy for today.

B. 3 x 15 Hspu
3 x 15 ghd

C.
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders		 11m 58s
Workout Scaled
C Drake 03/27/2015 Sheepdog CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.
BW-175
Do-260
BP-175
Clean-135		 27m 23s
Performed as RX
C Drake 03/26/2015 Sheepdog CrossFit Invictus 150326 5 RFT
Run 800 Meters
12 Chest-to-Bar Pull-Up
12 Strict Handstand Push-Ups

A. 3 x 10 ring dips
B. 3 x 10 sec l,sit hold, 20 sec rest, 10 sec hold, 20 sec rest

5 x 3 push press
 32m 12s
Performed as RX
C Drake 03/25/2015 Sheepdog CrossFit None 15 min to est 1 rm power snatch

With a 12:00 cap:

Row 50 Calories
30 Thrusters 105/70#
30 Bar Facing Burpees
20 Thrusters 105/70#
20 Bar Facing Burpees
10 Thrusters 105/70#
10 Bar Facing Burpees
Max Calorie Row with the remainder of the 12:00 cap.		 114 reps
Performed as RX
C Drake 03/24/2015 Sheepdog CrossFit Invictus 150324 A.
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

B.
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters		 11m 18s
Performed as RX
C Drake 03/23/2015 Sheepdog CrossFit None A.
Five sets of:
Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to todays heavy triple.

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups

3 x 10 ghd 		2 rounds 13 reps
Workout Scaled
C Drake 03/22/2015 Sheepdog CrossFit Invictus 150321, single person complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs from the ground)

followed immediately by...

complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)		 34m 37s
Workout Scaled
C Drake 03/21/2015 Sheepdog CrossFit CrossFit Open 15.4 3 x 1:00 DU

5 x 3 bench press

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.

3 x 25 abmat situp		 39 reps
Performed as RX
C Drake 03/19/2015 Sheepdog CrossFit Invictus 150319 A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
(if you dont have a rope, work on achieving 12 perfect L-Pull-U...or better yet, L-Pull-Ups Hanging from Towels)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you dont have handstand walks yet)

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies - perform 10 strict)
15 Kettlebell Swings (32/24 kg)		 2 rounds 608 reps
Performed as RX
C Drake 03/18/2015 Sheepdog CrossFit Invictus 150318 A.
Take 15 minutes to build to todays heavy Clean & Jerk

B.
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95)
6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the
repetitions and then sit out the minute in which you carried over into.
Restart at the top of the following minute.

 11m 00s
Performed as RX
C Drake 03/17/2015 Sheepdog CrossFit Invictus 150317

B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs
30 Double-Unders
30 Push Press (95/65)		 2 rounds 80 reps
Performed as RX
C Drake 03/16/2015 Sheepdog CrossFit Invictus 150314

As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)
 11 rounds 125 reps
Performed as RX
C Drake 03/15/2015 Sheepdog CrossFit CrossFit Open 15.3 Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet		 1 rounds 92 reps
Performed as RX
C Drake 03/12/2015 Sheepdog CrossFit CrossFit Open 15.2 15 moin to est 1 rm bench,press

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern		 77 reps
Performed as RX
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