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Athlete Date Sort Location Workout Name Description Results
C Drake 08/06/2014 Sheepdog CrossFit Outlaw 140806 BBG

1) Power Snatch: 2RM (drop first rep) - 2X1@95%, 2X1@90%


Strength/Skill

1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth - NO PAUSE FOR BREATH at the top) - rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold - accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

For time:

10 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
8 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
6 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
4 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
2 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
 16m 37s
Performed as RX
C Drake 08/05/2014 Sheepdog CrossFit None BBG

1) 3 Position Clean (Floor, Hang, Power Position - do not drop bar) + 1 Jerk (after Clean complex).


Strength/Skill

1a) 3XME Kipping MU (bar) crazy grip followed by ME pullups

HS Walk: 5:00 max effort

Conditioning

For time:

Row 500m
20 TTB
30 Thrusters 65/45#
Row 1000m
30 Thrusters 65/45#
20 TTB
Row 500m		 22m 02s
Performed as RX
C Drake 08/05/2014 Sheepdog CrossFit None Run 30 minutes
1st 15. Run stairs w 10 push ups and situps at top
2nd 15. Run for 7:30, do 20 push ups and situps, run for 7:30		 30m 00s
Performed as RX
C Drake 08/03/2014 Sheepdog CrossFit None Alternating with
5 x 3 BP @ 205
5 x 3 BS @ 205

Conditioning

50 HSPU
50 Pullups
50 GHD situps
50 Bar dips
50 KB swings 62lbs
 26m 00s
Performed as RX
C Drake 08/01/2014 Sheepdog CrossFit None One arm KB snatchs
10 each arm @44lbs
10 each arm @53lbs
10 each arm @62lbs

Hang squatch snatch practice
5x2@95

3RFT
Row 500m
10 HSPU
10 KB c and j 1.5 pood
25 situps		 24m 45s
Performed as RX
C Drake 07/31/2014 Sheepdog CrossFit None 10,9,8,7,6,5,4,3,2.1 of 135 lb Bench press

3 RFT
10 deadlifts @185
100ft farmer carry 62lb KB
10 GHD sit ups
10 c2b Pull ups
10 62lb KB swings. 		11m 13s
Performed as RX
C Drake 07/30/2014 Sheepdog CrossFit None Run 3 miles
Every 1/2 mile 25 push ups 20 situps		 35m 35s
Performed as RX
C Drake 07/30/2014 Sheepdog CrossFit None 2x5 PP @ 95
2x5 PP@ 115
2x3 PP @135
2x1 PP@145

Satans Whiskers
3 rounds of:
10 Chest to Bar Pull-ups
10 Front Squats (165, 115#)
10 Burpees
 11m 09s
Workout Scaled
C Drake 07/27/2014 Sheepdog CrossFit None
5 x 2 BP at 205

50 jumping back squats 45lb
40 24" box jumps
30 burpees
20 c2b pull ups
10 bw bp (185)		 14m 54s
Performed as RX
C Drake 07/25/2014 Sheepdog CrossFit None 15 min AMRAP
Row 500m
10 clean and jerk at 135
10 handstand pushups		 2 rounds 0 reps
Performed as RX
C Drake 07/24/2014 Sheepdog CrossFit None 20 min AMRAP
5 strict pullups
10 T2b
10 24" burpee box jumpa
10 wall balls 25lb ball		 5 rounds 29 reps
Performed as RX
C Drake 07/23/2014 Sheepdog CrossFit Outlaw 140722 BBG

Snatch: 5X2@80%

Strength

Back Squat: 5X3@75%

Conditioning

For time:

Row 500m
12 Push Jerks 175/115#
12 Muscle-Ups
9 Push Jerks 175/115#
9 Muscle-Ups
6 Push Jerks 175/115#
6 Muscle-Ups
Row 500m		 26m 39s
Workout Scaled
C Drake 07/21/2014 Sheepdog CrossFit Outlaw 140721 BBG

1) Clean & Jerk: 5X1@80% - rest as needed

2) Jerk from blocks: 5X1@80% (of max from blocks) - rest as needed

Strength

1a) Behind the neck Push Press (Clean grip): 3X5@80% - rest 90 sec.

1b) 3X5 Strict Pull-ups + ME C2B Pull-ups - rest 90 sec.

Conditioning

5 rounds for time of:

7 Hang Cleans (full) 155/105#
14 HSPU (Kipping is allowed)
200m Run		 26m 55s
Performed as RX
C Drake 07/20/2014 Sheepdog CrossFit Fran Est 1rm strict press

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 50s
Performed as RX
C Drake 07/18/2014 Sheepdog CrossFit Outlaw 140718 Est 1rm deadlift

Conditioning

3 rounds of:

40' HS Walk
20 C2B Pull-ups
Row 40 Calories

 23m 35s
Performed as RX
C Drake 07/16/2014 Sheepdog CrossFit Power 140716 Power

Establish a 1rm Bench Press.

Conditioning

For time:

30 Burpee Box Jump Overs 24/20"
30 Front Squats @ 65%
30 Burpee Box Jump Overs 24/20"
 14m 26s
Performed as RX
C Drake 07/14/2014 Sheepdog CrossFit Power 140714 Power

1)Establish a 1rm Squat

Conditioning

3 rounds of:

2:00 ME Handstand Walk (yards)
2:00 Max Distance OH Walking Lunges 135/95# (yards)
2:00 ME Row for Calories
1:00 Rest		 247 reps
Workout Scaled
C Drake 07/09/2014 Sheepdog CrossFit Power 140709 Power

1) Clean from blocks (just above knee): 2rm - 2X2@65%

2) BTN Jerk from blocks (drop every rep): 2rm - 2X2@65%

Conditioning

For time:

Row 1K
50' HS Walk
30 Thrusters 135/95#
50' HS Walk
Row 1K		 22m 27s
Performed as RX
C Drake 07/08/2014 Sheepdog CrossFit Power 140708 Power

1) Strict Press: 1X5@40%, 1X5@50%, 1X5 @60%

Conditioning

For time:

Run 800m
5 Rope Climbs 15'
50 6" Target Burpees
5 Rope Climbs 15'
Run 800m		 18m 45s
Performed as RX
C Drake 07/07/2014 Sheepdog CrossFit Power 140707 Power

1) 2" Deficit Deadlift: 1X5@40%, 1X5@50%, 1X5 @60% (Maintain as much speed in the bar as possible)

Conditioning

50 Double-Unders
12 Muscle-Ups
30 V-Ups
50 Double-Unders
9 Muscle-Ups
20 V-Ups
50 Double-Unders
7 Muscle-Ups
10 V-Ups
 26m 09s
Performed as RX
C Drake 07/05/2014 Sheepdog CrossFit Outlaw 140705 Strength

Bench press
1 x 5 @ 75%
1 x 3 @ 85%
1 x me @ 95%

3 x 10 ring dips AHAP
3 x 10 GHD sit ups


Conditioning

7 rounds for total working time of:

10 Jumping Back Squats 45/35#
10 Lateral Burpees (over bar)

*Rest 30 seconds after each round.

3 x 10 strict pullup hold at top for 10 sec		 10m 23s
Performed as RX
C Drake 07/04/2014 Sheepdog CrossFit Power 140704 Power

1) Power Snatch: 2rm

2) Squat: 1X5@75%, 1X3@85%, 1xME@95%
Accessories

1) Front Squats: 3X10 AHAP

Conditioning

For time:

9 Bar Muscle-Ups
18 KB Snatches 32/24kg (9L/9R)
300' Shuttle Run (6X50')
7 Bar Muscle-Ups
14 KB Snatches 32/24kg (7L/7R)
250' Shuttle Run (5X50')
5 Bar Muscle-Ups
10 KB Snatches 32/24kg (5L/5R)
200' Shuttle Run (4X50')		 11m 48s
Workout Scaled
C Drake 07/02/2014 Sheepdog CrossFit Power 140701 Power

1) Strict Press: 1X5@75%, 1X3@85%, 1xME@95%

Accessories

1) Strict HSPUs: 3xME

Conditioning

For time:

30 Burpee Box Jumps 24/20"
30 KB Clean & Jerks (2 hands) 24/16kg
30 Burpee Box Jumps 24/20"		 17m 17s
Performed as RX
C Drake 06/25/2014 Sheepdog CrossFit Power 140624 Power

1) Strict Press: 1X3@70%, 1X3@80%, 1xME@90%

Accessories

1) Strict HSPUs: 3xME

Conditioning

For time:

100 Double-Unders
5 Rope Climbs 15'
20 Hang Clean to Thrusters 135/95#
5 Rope Climbs 15'
100 Double-Unders		 28m 14s
Performed as RX
C Drake 06/23/2014 Sheepdog CrossFit Power 140623 Power

1) Power Clean: 3rm

2) Deadlift: 1X3@70%, 1X3@80%, 1xME@90%

Accessories

1) Reverse Hyper: 3X15 AHAP

2) 3XME C2B Pull-ups - rest 90 sec.

Conditioning

For time:

50' HS Walk
100 KB Snatch 24/16kg (50l/50r anyhow)
200' Burpee Broad Jump (50' sections)
50' HS Walk		 21m 00s
Performed as RX
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