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Athlete Date Sort Location Workout Name Description Results
C Drake 03/09/2015 Sheepdog CrossFit Bowen 3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box		 32m 06s
Performed as RX
C Drake 03/03/2015 Sheepdog CrossFit 150223 5 x 5 bench press

A. 2 x 1:00 butterfly
B. 2 x 1:00 DU work
C 2 x 25 abmat sit ups

4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps		 13m 25s
Performed as RX
C Drake 03/02/2015 Sheepdog CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 3 rounds 27 reps
Performed as RX
C Drake 03/02/2015 Sheepdog CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 185 lbs
Failed on jerk on 195 3 times lbs
Performed as RX
C Drake 02/25/2015 Sheepdog CrossFit Outlaw variation of 150225 5 x 3 front squats

A. 3 x 1:00 butterfly work
B. 3 x 1:00 DU work
C. 3 x 25 a mat sit ups

Conditioning

4 rounds of:

6 Power Snatches 135/95#
12 TTB
18 Wall Balls 20/14#
 12m 24s
Workout Scaled
C Drake 02/24/2015 Sheepdog CrossFit Outlaw 150224 5x 3 pj/SJ/SJ

A. 3 x15 ring dips
B. 3 x15 ttb

Conditioning

5 rounds for time of:

Row 50 Calories
15 OHS 95/65#
7/5 Muscle-Ups
 26m 05s
Workout Scaled
C Drake 02/23/2015 Sheepdog CrossFit None 5RFT
Run 400
10 pushups
10 situps
10 ohs w rifle
Shoot 3 rds at 100 yds		 21m 56s
Performed as RX
C Drake 02/22/2015 Sheepdog CrossFit None 6 x 2 bench press

A. 3 x 5 parallelette hspu
B. 3 x 10 Ghd sit ups

5 rounds for time of:

10 Power Snatches 95/65#
10 TTB

*Rest 2:00

3 rounds for time of:

15 Power Cleans & Push Jerks 115/75#
15 C2B Pull-ups		 30m 58s
Performed as RX
C Drake 02/13/2015 Sheepdog CrossFit Outlaw 150213 5 x 3 Deadlift
A. 3 x 5 bar mu
B. 3 x 25 abmat situps

3) 15:00 AMRAP of:

5 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20"
10 Power Cleans 135/95#
20 Burpee Box-Jumps 24/20"
15 Power Cleans 135/95#
30 Burpee Box-Jumps 24/20"
4 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20"
8 Power Cleans 155/105#
20 Burpee Box-Jumps 24/20"
12 Power Cleans 155/105#
30 Burpee Box-Jumps 24/20"
3 Power Cleans 185/120#
10 Burpee Box-Jumps 24/20"
6 Power Cleans 185/120#
20 Burpee Box-Jumps 24/20"
9 Power Cleans 185/120#
30 Burpee Box-Jumps 24/20"

If all reps are finished under 15:00, continue with AMRAP of 9 PC @ 185/120# and 30 BBJ @ 24/20" for the remainder of 15:00.		 93 reps
Performed as RX
C Drake 02/12/2015 Sheepdog CrossFit operation red wing 5 x 1 full c and j

A. 3 x 10 ring dips
B. 3 x 10 ttb

1 round of Operation red wing
3 barbell complex(6 of: bar row,power clean,front squat,push press, and pushups)
Run 800
8 barbell Burpee
Run 800
8 thrusters
Run 800		 26m 33s
Performed as RX
C Drake 02/11/2015 Sheepdog CrossFit Outlaw 150211 5 x 10 bench press

A. 3 x10 Hspu
B. 3 x 15 ghd

Conditioning

Absolutely AFAP for both pieces.

3 rounds for time of:

7 Power Snatches 155/105#
14 TTB
21 Box Jump Overs 24/20"

*Rest 2:00

3 rounds for time of:

7 Power Cleans 155/105#
14 C2B Pull-ups
21 Box Jump Overs 24"		 26m 20s
Workout Scaled
C Drake 02/10/2015 Sheepdog CrossFit Nasty Girls 5 x 2 strict press

A. 3 x 1:00 butterfly work
B. 3 x 1:00 DU work
C. 3 x 25 abmat sit ups

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 16m 31s
Performed as RX
C Drake 02/09/2015 Sheepdog CrossFit Elizabeth 5 x 1 snatch

A. 3 x Hs walk for 2:00
B. 3 x 5 ghd hammy

Conditioning

"Elizabeth"

21-15-9 of:

Power Cleans 135/95#

Ring Dips

For time.		 09m 03s
Performed as RX
C Drake 02/07/2015 Sheepdog CrossFit None 4 RFT

Run 400m
1:00 plank
30 air squats
20 tire flips
10 ttb		 39m 36s
Performed as RX
C Drake 02/06/2015 Sheepdog CrossFit None Tabata

pull ups
push ups
jumping lunges
situps
burpees

lowest # per exercise totaled		 49 reps
Performed as RX
C Drake 02/04/2015 Sheepdog CrossFit 150203 5 x 5 bench press at 185

A. 3 x 10 Hspu
B. 3 x 10 ghd


5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20-lb. ball
40 push-ups

Rest precisely 3 minutes between each round.		 20m 24s
Workout Scaled
C Drake 02/03/2015 Sheepdog CrossFit Outlaw 150203 5 x 3 jerks- 2,split left, split right

A. 3 x me ub bar mu
B. 3 x 25 abmat sit up

Conditioning

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie Row
50 TTB
40 Wall Ball 20/14# (10' target men/9' target women)
30 Power Cleans 135/95#
20 Muscle-Ups		 170 reps
Performed as RX
C Drake 02/02/2015 Sheepdog CrossFit Outlaw 150202 5 x 2 full snatch

A. 3 x 15 ring dips
B. 3 x 15 ttb

Conditioning

Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6" Target Burpees
50 Thrusters 65/45#

2) 5:00 AMRAP (all out effort) of:

20 6" Target Burpees
20 Thrusters 95/65#		 01 rounds 1 reps
Performed as RX
C Drake 02/01/2015 Sheepdog CrossFit None Row 2k 08m 17s
Performed as RX
C Drake 01/31/2015 Sheepdog CrossFit None ODT WoD
121 Burpee box jumps

W 25lb plate carrier 		19m 08s
Performed as RX
C Drake 01/30/2015 Sheepdog CrossFit power3 12:00 Amrap

@135
3 bench press
3 front squats
3 back squats
3 Deadlift
3 clean and jerks		 5 rounds 0 reps
Performed as RX
C Drake 01/29/2015 Sheepdog CrossFit None 15:00 Amrap
5 Hspu
10 pull ups
15 pushups
20 abmat sit ups		 5 rounds 31 reps
Performed as RX
C Drake 01/28/2015 Sheepdog CrossFit Outlaw 150124 1) Alternating EMOM for 14:00-

3 Hang Cleans (from power position - UB is the preference, but drops are acceptable) - begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

10 Burpee Box Jumps 24/20"

2) 21-18-15-12-9-6-3 of:

Thrusters 95/65#
Bar-Facing Burpees

For time.		 21m 23s
Performed as RX
C Drake 01/27/2015 Sheepdog CrossFit Outlaw 150127
Conditioning

1) For time:

30 Muscle-Ups

30 Clean & Jerks (anyhow) 135/95#.

3) For time:

Row 60 Calories		 17m 13s
Performed as RX
C Drake 01/25/2015 Sheepdog CrossFit Outlaw 150120
Conditioning

1) For time:

Row 30 Calories
50 Thrusters 65/45#
40 C2B Pull-ups

*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.		 12m 38s
Performed as RX
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