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C Drake 12/17/2014 Sheepdog CrossFit Outlaw 141217

Conditioning

1) In 10:00-

Run 1 mile - for time.

*Rest the remainder of the 10:00.

2) At 10:00-

For time:

5 Legless Rope Climbs 15 (legs may be used for descent)
100 Double-Unders
5 Legless Rope Climbs 15 (legs may be used for descent)

*10:00 cap - if possible rest the remainder of the 10:00.

3) At 20:00-

Row 2k - for time.		 31m 00s
Performed as RX
C Drake 12/15/2014 Sheepdog CrossFit None 6 rounds For time:
15 KBS, 2 poor
10 burpee box jump over, 24"
5 c2b pullups		 18m 43s
Performed as RX
C Drake 12/13/2014 Sheepdog CrossFit None 3 RFT
Run 400 m
15 KBS 1.5 pood
15 tire flips
15 situps
15 burpee pullups		 20m 48s
Performed as RX
C Drake 12/13/2014 Sheepdog CrossFit Outlaw 141213 BBG

2) 5X1 Clean & Jerk - work to a max for the day, rest as needed

Conditioning

5 rounds for total working time of:

10 OHS 135/95#
500' Shuttle Run (50' course, 5 down and back trips)
7/5 (7 for men/5 for women) Muscle-Ups

 25m 18s
Workout Scaled
C Drake 12/12/2014 Sheepdog CrossFit Outlaw 141212 diane BBG

2) 5X1 Hang Clean (power position) + Front Squat + Jerk - work to a max for the complex, rest as needed

Accessory/Skill

1b) 5X5 Strict Pull-ups + ME UB C2B Pull-ups (stay on bar after completing Strict PU) - rest 60 sec.

Conditioning

21-15-9 of:

Deadlifts 225/155#
Strict HSPU		 08m 51s
Performed as RX
C Drake 12/09/2014 Sheepdog CrossFit Outlaw 141209 'll
Conditioning

5 rounds for time of:

30' HS Walk
12 Thrusters 115/75#
9 Hang Power Snatches 115/75#		 19m 40s
Workout Scaled
C Drake 12/06/2014 Sheepdog CrossFit Outlaw 141203 BBG

1) E
Conditioning

For time:

15 Power Snatches 115/75#
30 Lateral Hurdle Jumps (over bar)
9 TTB
12 Power Snatches 135/95#
30 Lateral Hurdle Jumps (over bar)
12 TTB
9 Power Snatches 155/105#
30 Lateral Hurdle Jumps (over bar)
15 TTB		 9m 58s
Workout Scaled
C Drake 12/03/2014 Sheepdog CrossFit CrossFit.com 141203 For time:
Row 1,000 meters
30 dips, ring
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps		 29m 39s
Performed as RX
C Drake 11/12/2014 Sheepdog CrossFit None 15:00 amrap
10 one arm db snatch 50lb
10 burpees
10 ball crunch in push up pos
10 hspu		 3 rounds 33 reps
Performed as RX
C Drake 11/11/2014 Sheepdog CrossFit None Run 3:2 miles 25m 21s
Performed as RX
C Drake 11/10/2014 Sheepdog CrossFit None 4 RFT
Run 400m
15 35lb DB thrusters
15 weighted sit ups (8lbs)
15 50lb DB bench press		 25m 51s
Performed as RX
C Drake 11/07/2014 Sheepdog CrossFit Outlaw 141107

Conditioning

For time:

10 DB Snatch (alternating) 75/50#
10 Burpee Box Jump Overs 24/20"
20 DB Snatch (alternating) 75/50#
20 Burpee Box Jump Overs 24/20"
20 DB Snatch (alternating) 75/50#
20 Burpee Box Jump Overs 24/20"
10 DB Snatch (alternating) 75/50#
10 Burpee Box Jump Overs 24/20"
 14m 50s
Performed as RX
C Drake 11/05/2014 Sheepdog CrossFit None 5 RFT
5 bar MU
10 OHS @ 95
15 t2B
20 sit ups		 26m 07s
Performed as RX
C Drake 10/24/2014 Sheepdog CrossFit Outlaw 141022 BB Cycling

1a) 4X3 @ 80% (of 3rm) Touch & Go Jerks (re-rack, and do not drop) - rest 90 sec.

Strength/Skill

1a) 4X5 @ 80% (of 5rm) Back Squats - rest 2:00

1b) 4X3 @ 80% (of 3rm) Clean Grip Behind the Neck Push Press - rest 2:00

Conditioning

For time:

100' HS Walk
21 Deadlifts 275/185#
21 Axle Bar Push Press 135/95#
15 Deadlifts 275/185#
15 Axle Bar Push Press 135/95#
9 Deadlifts 275/185#
9 Axle Bar Push Press 135/95#
100' HS Walk		 16m 49s
Workout Scaled
C Drake 10/20/2014 Sheepdog CrossFit Outlaw 141020 BBG

5X2 @ 80% (of 2rm) Pause Snatches (3 count pause at the knee) - rest as needed

BB Cycling/Midline

1a) 3X3@80% (of 3rm) Touch & Go Snatches (full) - rest 90 sec.

1b) 3X60 second ME Strict TTB - rest 90 sec.

Conditioning

10:00 AMRAP of:

KB Snatches 24/16kg (alternate arms every 20 reps)

-then (no rest)-

10:00 Row for distance		 80 reps
Performed as RX
C Drake 10/15/2014 Sheepdog CrossFit Outlaw 141015 BB Cycling

1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) - four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets.

Strength/Skill

1a) 4X5 Back Squats - work to a 5rm - rest 2:00

1b) 4X3 Clean Grip Behind the Neck Push Press - heaviest possible, rest 2:00

Conditioning

EMOM for 15 minutes:

15/12 Calorie Row (ladies 12 calories)
8 Snatches (full) 135/95#
40 Double-Unders

*Alternate each movement each minute.		 15m 00s
Workout Scaled
C Drake 10/14/2014 Sheepdog CrossFit CrossFit.com 141014 BBG

1) 5X1 Two Position Clean (hang & power position) - heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks - heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets.

1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) - if 8 reps at strict tempo is too easy add weight, rest 2:00


Complete as many rounds as possible in 20 minutes of:
135-lb. bench press, 21 reps
21 L pull-ups		 3 rounds 9 reps
Performed as RX
C Drake 10/11/2014 Sheepdog CrossFit Outlaw 141011 BBG

1) 5X1 Snatch - work to a max for the day, rest as needed

2) 5X1 Clean & Jerk - work to a max for the day, rest as needed

Strength

4X5 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth) - heaviest possible, rest as needed

Conditioning

"Midline March"

3 rounds for time of:

25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge (155 / 115 lb.)
 14m 27s
Workout Scaled
C Drake 10/09/2014 Sheepdog CrossFit Outlaw 141003 BB Cycling

1) Power Snatch: 4X5 - work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 - work to a 5RM, rest as needed

Strength/Skill

*Sequence ends on 4th set of C2B..

1a) 4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) - rest 2:00

1b) 3X10 Reverse Hypers - heavy, rest 2:00

Conditioning

3 rounds for time of:

50' Single KB OH Walking Lunges (left) 32/24kg
25 KB Swings 32/24kg
50' Single KB OH Walking Lunges (right) 32/24kg
25 Lateral Jumps (over 12" hurdle)
10m 30s
Workout Scaled
C Drake 10/07/2014 Sheepdog CrossFit None BBG

1) 5X1 Two Position Clean (hang & power position) - heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks - heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) - four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets.

1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) - if 8 reps at strict tempo is too easy add weight, rest 2:00

Conditioning

Alternating EMOM for as long as possible (or until 20:00):

Even-
30 Double-Unders
5 Power Snatches 135/95#

Odd-
7 Bar-Facing Burpees
7 Shoulder to Overhead 135/95#
 4 rounds 5 reps
Workout Scaled
C Drake 10/06/2014 Sheepdog CrossFit Outlaw 141006 BBG

5X2 Pause Snatches (3 count pause at the knee) - heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets.

1b) 4X60 second ME Strict TTB - rest 90 sec.

Conditioning

For time:

Run 800m
30 Strict HSPU
30 Jumping Back Squats 45/35#
Run 400m
30 Jumping Back Squats 45/35#
30 Strict HSPU
Run 800m
 23m 29s
Performed as RX
C Drake 10/01/2014 Sheepdog CrossFit Outlaw 140930 BBG

1) 5X1 Two Position Clean (hang & power position) - heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks - heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar.

1b) 3XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) - rest 2:00

Conditioning

4 rounds for time of:

Run 400m
20 C2B Pullups


 17m 59s
Performed as RX
C Drake 10/01/2014 Sheepdog CrossFit None Run 3.81 miles
100 pushups		 28m 00s
Performed as RX
C Drake 09/29/2014 Sheepdog CrossFit Outlaw 140929 BBG

5X2 Pause Snatches (3 count pause at the knee) - heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar.

1b) 4X60 second ME Strict TTB - rest 90 sec.

Conditioning

"Open Workout 12.1"

7:00 AMRAP of:

6" Target Burpees
 71 reps
Performed as RX
C Drake 09/27/2014 Sheepdog CrossFit None Run 400
30 pullups 30 pushups
Run 400
30 kb swings
30 burpees
Run 400
30 wall balls
30 situps
Run 400
30 tire flips
30 airsquats		 21m 58s
Performed as RX
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