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Athlete Date Sort Location Workout Name Description Results
C Drake 08/16/2017 Sheepdog CrossFit None Run 400
30 kbs
Run 400
30 lunge
Run 400
30 pullups

3 x 10 ghd
3 x 10 kb pull over
3 x 10 fly
3 x 10 reverse hyper		 11m 40s
Performed as RX
C Drake 08/13/2017 Sheepdog CrossFit None 2 RFT
Run 800
24 goblet squats
12 burpee

3 x 10 ghd
Heavy bag fly
Front raises
Pull downs
Standing band row
 14m 30s
Performed as RX
C Drake 08/12/2017 Sheepdog CrossFit None Pt exercises

3 x 10 kb pullover
3 x 10 fly

3 x 10 standing curla
3 x 10 one arm external curl

3 x 10 db sp
3 x 5 pull up

3 x 10 bar push ups
3 x 20/20/20 ghd hold

Run 1 mile		 8m 15s
Performed as RX
C Drake 08/11/2017 Sheepdog CrossFit None Pt in the am

4 RFT
Run 400
20 push ups
15 ghd
10 pull ups		 21m 29s
Performed as RX
C Drake 08/07/2017 Sheepdog CrossFit None A. Pt exercises

B.
3 x 10 barbell curls
3 x 10 sp

C. 2 RFT
Run 800
20 pushups
15 GHD
10 pullups		 14m 52s
Performed as RX
C Drake 08/03/2017 Sheepdog CrossFit None Pt exercises

3 RFT
10 bar dips
10 pushups
10 DL
10 pull up 30 cal row		 17m 08s
Performed as RX
C Drake 07/31/2017 Sheepdog CrossFit None FT
Run 800
30 push ups
30 hanging keg raises
30 air squats
30 preacher curl
30 pull ups
Run 800

Pt		 20m 45s
Performed as RX
C Drake 07/30/2017 Sheepdog CrossFit None All pt exercises

3 RFT
Row 500
20 kbs
20 push ups
20 pull ups
20/20/20 ghd hold
20 step ups		 24m 09s
Performed as RX
C Drake 07/30/2017 Sheepdog CrossFit None All pt exercises

3 RFT
Row 500
20 kbs
20 push ups
20 pull ups
20/20/20 ghd hold
20 step ups		 24m 09s
Performed as RX
C Drake 07/29/2017 Sheepdog CrossFit None All pt exercises

For time
Row 1k
30 pushups
30 pullups
30 bar dips
30 ghd
30 db preacher cutls		 18m 00s
Performed as RX
C Drake 07/29/2017 Sheepdog CrossFit Invictus 170729 A.
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .

C.
In 5 minutes, complete the following:
Run 400 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push ups
10 Hanging leg raise		 873 reps
Performed as RX
C Drake 07/20/2017 Sheepdog CrossFit None All PT exercises

2 RFT
Row 800
20 bar dip
20/20/20 ghd hold
20 band pulldowns
20 band tri extensions		 19m 13s
Performed as RX
C Drake 07/19/2017 Sheepdog CrossFit None All pt exercises

2 RFT
Run 800
25 air squats
20 barbell curls
15 GHD
10 bent over row		 17m 24s
Performed as RX
C Drake 07/17/2017 Sheepdog CrossFit None Pt exercises

3 RFT
Run 400
10 bar dip
10 step ups per
30/10/30 hollow hold
10 seated banded rows		 19m 10s
Performed as RX
C Drake 07/16/2017 Sheepdog CrossFit None Pt exercises

3 RFT
Row 500
10 french press
15 band pull downs seated
20 band curls

3 x 10 GHd		 16m 26s
Performed as RX
C Drake 07/15/2017 Sheepdog CrossFit None Pt exercises

3 RFT
Row 500
15 bar dips
15 tri ext over head
20/10/20 ghd hold		 15m 50s
Performed as RX
C Drake 07/14/2017 Sheepdog CrossFit None Pt
Green bands and 5lb


4 RFT
Run 400
10 deadlift
10 band curls
10 GHD

3 x 10 Seated band pull downs
3 x 10 lying tri extensikns
 18m 19s
Performed as RX
C Drake 07/06/2017 Sheepdog CrossFit None Pt exercises

3 rounds
2:00 row
10 back extensions
20 /20/20 ghd hold		 Damper at 2 lbs
Performed as RX
C Drake 07/06/2017 Sheepdog CrossFit Invictus 170706 A.
3 x 20/20/20 GHD hold
3 x 10 back

B.
Three rounds for time of:
400 Meter Run
15 Curls
20 Walking Lunges with 32/24 kg Kettlebells or Dumbbells

PT exercises		 13m 20s
Performed as RX
C Drake 07/05/2017 Sheepdog CrossFit None PT exercises

3 RFT
Run 400
20 GHD
20 hammer cutla		 12m 56s
Performed as RX
C Drake 06/19/2017 Sheepdog CrossFit None All pt exercises

3 RFT
Run 400
10 back extensions
10 ghd
20 hammer curl		 14m 01s
Performed as RX
C Drake 06/02/2017 Sheepdog CrossFit None Run 1 mile
50 hammer curla
3 x 20/20/20 ghd hold
50 air squats
Run 1 mile		 26m 30s
Performed as RX
C Drake 05/30/2017 Sheepdog CrossFit None Run 1.5 miles

Do all rehab exercises

3 x 10 ghd		 10m 35s
Performed as RX
C Drake 05/29/2017 Sheepdog CrossFit None All pt exercises

3 Rft
Run 800
20/20/20 ghd hold
20 step ups
20/20/20 hollow hold. 		25m 30s
Performed as RX
C Drake 05/26/2017 Sheepdog CrossFit None All pt exercises

3 RFT
Run 800
20 lunges
20 air squats
20 hammer curls
20 ghd
 25m 20s
Performed as RX
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