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Athlete Date Sort Location Workout Name Description Results
C Drake 06/21/2014 Sheepdog CrossFit Outlaw power 140621 Power

1)Bench Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1)Weighted Ring Dips: 310 AHAP

Conditioning

Diane for John Dill

15-12-9 of:

Power Cleans 185/125#
Deficit HSPU 6/4

For time.		 14m 26s
Workout Scaled
C Drake 06/20/2014 Sheepdog CrossFit Power 140620 Power

1)Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1)Front Squat: 3X10 AHAP

Conditioning

24 KB Weighted Pistols (alternating) 24/16kg
12 Muscle-Ups
16 KB Weighted Pistols (alternating) 24/16kg
8 Muscle-Ups
12 KB Weighted Pistols (alternating) 24/16kg
6 Muscle-Ups		 18m 53s
Workout Scaled
C Drake 06/19/2014 Sheepdog CrossFit Power 140618 Power

1) Pause Clean (2 count at top of knee):5rm

Conditioning

5X400m Run - Rest 1:1
 12m 31s
Performed as RX
C Drake 06/17/2014 Sheepdog CrossFit Power 140617 Power

1)Jerk from Blocks: 5rm

2)Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Conditioning

For time:

10 Clean & Jerks @ 75% of 1rm
Row 1k
150' HS Walk
 12m 43s
Performed as RX
C Drake 06/16/2014 Sheepdog CrossFit Power 140616 Power

1)Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1A) 3X10 Strict Weighted Pull-Ups - heaviest possible, rest 60 sec.

1B) 3X20 Reverse Hypers - heaviest possible, rest 60 secs

Conditioning

For time:

10 Power Cleans 155/95#
1 TTB
9 Power Cleans 155/95#
2 TTB
8 Power Cleans 155/95#
3 TTB
7 Power Cleans 155/95#
4 TTB
6 Power Cleans 155/95#
5 TTB
5 Power Cleans 155/95#
6 TTB
4 Power Cleans 155/95#
7 TTB
3 Power Cleans 155/95#
8 TTB
2 Power Cleans 155/95#
9 TTB
1 Power Cleans 155/95#
10 TTB		 1h 30m 00s
Performed as RX
C Drake 06/15/2014 Sheepdog CrossFit Power 140614 Power

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

Conditioning
Run 1 mile
100 Burpees
10 Snatches (full) @ 85%/70% of BW (85% men - 70% women)		 31m 51s
Workout Scaled
C Drake 06/13/2014 Sheepdog CrossFit None DB bench
3 x 5- 45,55,65
2 x 3-75,85
1 x me-95 (3)

Conditioning

21-15-9 of:

Dual KB Thrusters 24/16kg
Pull-ups

For time.		 11m 40s
Workout Scaled
C Drake 06/10/2014 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 29m 46s
Performed as RX
C Drake 06/10/2014 Sheepdog CrossFit None 4 x 400
2 mins rest between		 11m 58s
Performed as RX
C Drake 06/09/2014 Sheepdog CrossFit None 4 RFT

Sprint 100 feet
10 HSPU
Lunge 50 ft
15burpees
Lunge 50 ft
15 24" box jumps
Sprint 100 feet
10 k2e		 22m 22s
Performed as RX
C Drake 06/08/2014 Sheepdog CrossFit None 4RFT

5 strict pullups
10 burpees
5 bar dips
10 incline sit ups
Row 2:00(500m)		 19m 48s
Performed as RX
C Drake 06/07/2014 Sheepdog CrossFit None 3 RFT
5 bar muscle ups
10 pushups
15 situps
20 air squats. 		17m 43s
Performed as RX
C Drake 06/05/2014 Sheepdog CrossFit None 3 RFT

30 pushups
Lunge 25 yds
Sprint 25 yds
25 power jumps
Bear crawl 25 yds
Sprint 25 yds
50 jumping jacks
Sprint 50 yds
50 v ups
Sprint 50 yds
20 pushups
Run 400 m		 28m 25s
Performed as RX
C Drake 06/04/2014 Sheepdog CrossFit None Run 1 mile then
Alternate Every 100 meters:
10 pushups
10 airsquats
10 situps		 2.00 mi
Performed as RX
C Drake 06/01/2014 Sheepdog CrossFit None Road march 5 miles w 35 pound ruck 1h 16m 09s
Performed as RX
C Drake 05/29/2014 Sheepdog CrossFit Power 140528 Power

1) Pause Clean (2 count at top of knee): 5rm

Accessories

1) Pendlay Rows: 4X5 - heavier than last week, rest 90 sec.

Conditioning

4 rounds of:

3:00 to KBS 1 pood 50 reps(all out) - rest the remainder of the 3:00
1:00 ME Muscle-Ups
1:00 Rest		 18 reps
Performed as RX
C Drake 05/27/2014 Sheepdog CrossFit Power 140527 Power

1) Power Snatch from blocks (above knee): 5rm

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

Accessories

1) Weighted Sit-ups: 3X15 AHAP

Conditioning

15 minute AMRAP of:

200m OH Plate Carry 45/25#
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep touch plate on top)
40' HS Walk		 2 rounds 125 reps
Performed as RX
C Drake 05/26/2014 Sheepdog CrossFit Power 140526 Power

1) Deadlift: 1x3@70%, 1x3@80%, 1xME@90%

Accessories

1) Reverse Hyper: 3x15 AHAP

Conditioning

"Tommy Mac"

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#		 38m 00s
Workout Scaled
C Drake 05/23/2014 Sheepdog CrossFit Power 140520 Power

1) Power Snatch from the Blocks (just above the knee): Work to a 5rm (non-T&G, reset quickly after drop)

2) Strict Press: 1X5@65%, 1X5@75%, 1XMax Effort@85%, rest as needed

Accessories

1) Weighted Sit-Ups: 3X10 AHAP


Conditioning

For time:

Row 1k
20 UnBroken Weighted Box Jumps 20" AHAP (step down)
30 TTB
10 UnBroken Weighted Box Jumps 20" AHAP (step down)
15 TTB
Row 1k		 16m 05s
Performed as RX
C Drake 05/21/2014 Sheepdog CrossFit Power 140519 Power

1) Power Clean from Blocks (above knee): 5rm (drop each rep and reset quickly)

2) Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1A) 3X10 Bent Row - heaviest possible, rest 60 sec.

1B) 3X20 Reverse Hypers - heaviest possible, rest 60 sec.

Conditioning

15 minute AMRAP of:

Run 400M
20 Strict Pull-Ups
20 KBS 32/24kg		 2 rounds 200 reps
Performed as RX
C Drake 05/15/2014 Sheepdog CrossFit Zembiec 5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.		 26m 31s
Workout Scaled
C Drake 05/13/2014 Sheepdog CrossFit Power 140513 Power

1) Mid-hang Power Snatch: 5x3@80% of 3rm

2) Strict Press: 1X5@40%, 1X5@50%, 1x5@60%.

Conditioning

5X400M Run - rest 1:1

*All out every round.		 13m 51s
Performed as RX
C Drake 05/12/2014 Sheepdog CrossFit Power 140512 Power

1) Mid Hang Power Clean: Work to a 3rm

2) 2" Deficit Deadlift: 1X5@40%, 1X5@50%, 1X5@60%, keep as much speed on the bar as possible.

Conditioning

12 minute AMRAP of:

Row 500m
20 Strict Pull-ups
50 Double-Unders		 2 rounds 0 reps
Performed as RX
C Drake 05/11/2014 Sheepdog CrossFit Power 140510 Power

1) 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good)

2) 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good)

3) Bench Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

4) Establish a 2RM Jerk from the blocks

Conditioning

3 rounds for time of:

Run 400m
21 HSPU (regionals standards - kipping allowed)
12 Hang Snatch (full squat) 115/75		 31m 17s
Performed as RX
C Drake 05/09/2014 Sheepdog CrossFit Power 140509 Power

1) Snatch from blocks (power position): work to a 3rm

2) Back Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

Accessories

1) Front Squat: 3x10 AHAP

2) Glute/Ham Raises: 3x20

Conditioning

3 rounds for time of:

50 Pistols (alternating)
7 Muscle-Ups
10 Hang Power Cleans 175/115#


 23m 16s
Workout Scaled
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