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Athlete Date Sort Location Workout Name Description Results
C Drake 01/22/2015 Sheepdog CrossFit 150119 5 x 1 c and j

A. 3 x 10 ring dips
B. 3 x 15 tab

Complete as many rounds as possible in 20 minutes of:
Row 20 calories
10 burpees, jumping over the barbell
185-lb. thrusters, 5 reps		 4 rounds 30 reps
Workout Scaled
C Drake 01/21/2015 Sheepdog CrossFit None 4 x 10 BP at 135

A. 3 x 5 parrallette Hspu
B. 3 x 10 ghd sit ups

3 RFT
Row 509m
21 kbs 1.5 pood
21 goblet squats 1.5
21 one arm snatchs 1.5		 26m 07s
Performed as RX
C Drake 01/21/2015 Sheepdog CrossFit None 4 x 10 BP at 135

A. 3 x 5 parrallette Hspu
B. 3 x 10 ghd sit ups

3 RFT
Row 509m
21 kbs 1.5 pood
21 goblet squats 1.5
21 one arm snatchs 1.5		 26m 07s
Performed as RX
C Drake 01/18/2015 Sheepdog CrossFit None 5 x 3 hbbs

3 x me hspu
3 x 16 oh walking lunge one arm kb 1.5/1 pood

12:00 amrap
5 power snatchs, 115
10 pullups
15 push ups
20 situps		 3 rounds 31 reps
Performed as RX
C Drake 01/17/2015 Sheepdog CrossFit Outlaw 1500117 variation 5 x 2 BP

A. 3 x me ub ring dips
B. 3 x 10 God su
C. 3 x me ub pu


20:00 AMRAP of:

Run 400
5 Power cleans 145/105#
10 Toes to bar
15 Wall balls 20/14#		 4 rounds 0 reps
Performed as RX
C Drake 01/16/2015 Sheepdog CrossFit Outlaw 150116 1. 5 x 2 full c and j

2. A. 3 x 25 abmat sit ups
B. 3 x me hspu

3) 10:00 AMRAP of:

21 OHS 115/75#
9/7 Muscle-Ups (men 9/ladies 7)

Rest 1:00 after 10:00 AMRAP, then...

2:00 ME Deadlifts 275/185#

Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.		 2 rounds 22 reps
Workout Scaled
C Drake 01/16/2015 Sheepdog CrossFit Outlaw 150116 1. 5 x 2 full c and j

2. A. 3 x 25 abmat sit ups
B. 3 x me hspu

3) 10:00 AMRAP of:

21 OHS 115/75#
9/7 Muscle-Ups (men 9/ladies 7)

Rest 1:00 after 10:00 AMRAP, then...

2:00 ME Deadlifts 275/185#

Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.		 2 rounds 22 reps
Workout Scaled
C Drake 01/13/2015 Sheepdog CrossFit Outlaw 140929 5 x 2 full snatch

A. 3 x 10 strict hspu
B. 3 x 10 ttb

Conditioning

"Open Workout 12.1"

7:00 AMRAP of:

6" Target Burpees
 80 reps
Performed as RX
C Drake 01/12/2015 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 36 reps
Performed as RX
C Drake 01/12/2015 Sheepdog CrossFit None Pm wod

5 x 5 strict shoulder press

3 RFT
7 front squats at 135
5 bar muscle ups
3 rope climbs		 11m 49s
Performed as RX
C Drake 01/09/2015 Sheepdog CrossFit Outlaw 150109 4 x me bw Bp

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

3) 12:00 AMRAP of:

3 reps of the complex - 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
9 C2B Pull-ups
9 KB Swings 32/24kg
3 reps of the complex - 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
15 C2B Pull-ups
15 KB Swings 32/24kg
3 reps of the complex - 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
21 C2B Pull-ups
21 KB Swings 32/24kg

Notes: Completing the Snatch complex, in the order it's written, is one rep. Complete it, in the order it's written, three times to perform three reps. If you complete the work written above in less than 12:00, begin again from the top.		 69 reps
Performed as RX
C Drake 01/08/2015 Sheepdog CrossFit None A. 5 x 3 dead lift.
225/275/275/275/295

B. 3 x me hspu

15:00 AMRAP of:

30 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 155/105#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 185/120#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 225/145#
30 Wall Balls 20/14#

3 x 10 ghd		 111 reps
Workout Scaled
C Drake 01/07/2015 Sheepdog CrossFit Outlaw 150107 3 x 5 bw bench press

Conditioning

3 rounds for time of:

10 OHS 135/95#
20 C2B Pull-ups		 10m 46s
Workout Scaled
C Drake 01/04/2015 Sheepdog CrossFit None 5 x 1 full snatch @ 85% of 1rm

3 rounds for time of:
Run 400
20 strict ring dips
135-lb. thrusters, 14 reps
7 pullups

There should be no bend of the leg or hip in the strict ring dip.

3 x 20 ab mat sit ups		 27m 51s
Performed as RX
C Drake 01/03/2015 Sheepdog CrossFit Outlaw 150102 5 x 3 bench press

For time:

75 Wall Balls 20/14#
50 C2B Pull-ups
25 Shoulder to Overhead 155/105#

3 x 10 ghd		 19m 47s
Performed as RX
C Drake 12/31/2014 Sheepdog CrossFit None 1 min power snatch
1 min OHS
2 min snatch
2 min OHS
3 min snatch
3 min OHS

1 x20 a mat su
1 me hspu strict
1 x 20 ab mat su
1 x me PU
1x 20 a mat su
1 x me kiphspu		 74 reps
Performed as RX
C Drake 12/30/2014 Sheepdog CrossFit Luke 5 x 1 full snatch (tech work)

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters		 38m 30s
Workout Scaled
C Drake 12/28/2014 Sheepdog CrossFit Loredo 5 x 3 deadlift

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

2 x 10 ghd 		29m 17s
Performed as RX
C Drake 12/27/2014 Sheepdog CrossFit CrossFit.com 141210 5 x 3 bench press

In front of a clock set for 12 minutes with a 135-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

3 x 20 abmat situps
 66 reps
Performed as RX
C Drake 12/25/2014 Sheepdog CrossFit Outlaw 141224
Conditioning

1) 1:30 ME Strict HSPU

Rest as needed.

2) For time:

Row 50 Calories
30 TTB

Rest 1:00.

3) 1:30 ME Strict HSPU

Rest as needed.

4) Run 1 Mile - for time		 18m 59s
Performed as RX
C Drake 12/25/2014 Sheepdog CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 34m 04s
Performed as RX
C Drake 12/25/2014 Sheepdog CrossFit None 5 x 3 BP-165,175,185,195,205

1 min clean
1 min jerk
2min clean
2 min jerk
3 min clean
3 min jerk

3 x 20 a mat sit up		 66 reps
Performed as RX
C Drake 12/23/2014 Sheepdog CrossFit Outlaw 141222 Elizabeth 5 x 2 split jerks
5 x 2 HBBS w SJ weight

Conditioning

"Elizabeth"

21-15-9 of:

Power Cleans 135/95#

Ring Dips

For time.		 09m 26s
Performed as RX
C Drake 12/20/2014 Sheepdog CrossFit Outlaw 141220 amanda 5 x 3 BP- 165,185,185,185,185

Conditioning

"Amanda"

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.		 17m 16s
Performed as RX
C Drake 12/19/2014 Sheepdog CrossFit Outlaw 141219 heavy fran 5 x 1 hang squat snatchs

Conditioning

21-15-9 of:

Thrusters 135/95#
C2B Pull-ups

For time.

3 x 20 abmat sit ups 		16m 41s
Performed as RX
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