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Athlete Date Sort Location Workout Name Description Results
C Drake 01/26/2014 Sheepdog CrossFit 2014 ODT WOD For time:
106 Burpee Box Jumps, 24 inch box.

If you have a 20 pound vest or body armor, wear it. 		11m 30s
Performed as RX
C Drake 01/24/2014 Sheepdog CrossFit Cindy 7 x 1 clean and jerk at 80%

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 17 rounds 1 reps
Performed as RX
C Drake 01/21/2014 Sheepdog CrossFit Outlaw 140120 BBG

7X1 Mid-Hang Snatches @ 80% rest 60-90 sec. (Do not go above 80%)

Conditioning

8 minute AMRAP of:

50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB

*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.		 2 rounds 0 reps
Performed as RX
C Drake 01/21/2014 Sheepdog CrossFit None Strength

Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec

Conditioning

20 min AMRAP of:

20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m

*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.		 4 rounds 0 reps
Performed as RX
C Drake 01/20/2014 Sheepdog CrossFit None BBG

1) 12 minutes to establish a 1RM Snatch.

2) 12 minutes to establish a 1RM Clean & Jerk.

Conditioning

"Open Workout 12.1"

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.		 71 reps
Performed as RX
C Drake 01/17/2014 Sheepdog CrossFit 140107 outlaw Strength/Skill

Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec.


Conditioning
For time:

400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)

*Only one bar may be used. Stage all plates needed for weight changes before beginning.		 24m 17s
Performed as RX
C Drake 01/14/2014 Sheepdog CrossFit None Strength

Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

Row 250m
14 Wall Balls 20/14#
7 Power Snatches 115/75#

Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.

 43m 16s
Performed as RX
C Drake 01/11/2014 Sheepdog CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 42 reps
Performed as RX
C Drake 01/10/2014 Sheepdog CrossFit Outlaw 140108 BBG

15 minutes to establish a 2rm Mid-Hang Clean + 1 Jerk (2 UB cleans, then 1 jerk after the 2nd clean).

Conditioning

"Diane"

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard)		 10m 30s
Workout Scaled
C Drake 01/10/2014 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 10m 30s
Workout Scaled
C Drake 01/09/2014 Sheepdog CrossFit Outlaw 140107 Strength

Back Squat: 1X8@80%, 2X5@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds for reps of:

1:00 ME Wall Balls 20/14#
0:20 ME Step Down Box Jumps 24/20
0:40 Rest		 189 reps
Performed as RX
C Drake 01/07/2014 Sheepdog CrossFit None BBG

15 minutes to establish a 2RM Mid-Hang Snatch

Conditioning

3 RFT:

10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders
 23m 13s
Performed as RX
C Drake 01/01/2014 Sheepdog CrossFit Outlaw 131231 Strength

Back Squat: 1X8@70%, 2X8@75%, 1X5@80% quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds for total reps of:

30 Seconds ME Double-unders
30 Seconds ME Power snatch 115/75#

Rest 1 minute between rounds.

 148 reps
Performed as RX
C Drake 01/01/2014 Sheepdog CrossFit Outlaw 140101 BBG

15 min to establish a 2RM Hi-hang Clean + 1 Jerk (after the 2nd Clean)

Conditioning

3 rounds for time of:

10 Front Squats 225/155# (no racks)
15 20" lateral box jump overs
15 C2B Pullups

 13m 43s
Workout Scaled
C Drake 12/31/2013 Sheepdog CrossFit CrossFit.com 131230 12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up		 11m 12s
Performed as RX
C Drake 12/30/2013 Sheepdog CrossFit Outlaw 131228 Strength

20 minutes to establish a 1RM Front Squat.

Conditioning

5 rounds for total time of:

Row 500m
15 Thrusters 105/70#

Rest 2:00 between rounds		 31m 37s
Performed as RX
C Drake 12/30/2013 Sheepdog CrossFit Outlaw 131230 BBG

15 mins to establish a 2RM Hi-hang Snatch

Conditioning

For time:

30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-Ups		 28m 08s
Workout Scaled
C Drake 12/28/2013 Sheepdog CrossFit Outlaw 131224 BBG

15 min. to establish a max 2-Pos Clean (hi-hang, low-hang 2 from floor) + Jerk (both Cleans UB, then one Jerk).

Conditioning

12 minute AMRAP of:

100 Double-Unders
20 TTB
20 Power Clean & Push Jerks 105/75#
75 Double-Unders
20 TTB
15 Power Clean & Push Jerks 155/105#
50 Double-Unders
20 TTB
10 Power Clean & Push Jerks 205/140#

Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.		 190 reps
Performed as RX
C Drake 12/28/2013 Sheepdog CrossFit TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 6 rounds 27 reps
Workout Scaled
C Drake 12/25/2013 Sheepdog CrossFit Outlaw 131223 BBG

15 min. to establish a max 2-Pos Snatch (hi-hang, low-hang 2" from floor).

Conditioning

5 rounds for total time of:

15 6" Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14

Rest 1:00 after each round.

 18m 25s
Performed as RX
C Drake 12/23/2013 Sheepdog CrossFit Outlaw 131220 Strength

FS/BS: 2/4 x 4 sets @ 80% of FS Max

Conditioning

For time:

Run 800m
15 Ring Dips
15 KBS 32/24kg
Run 400m
20 Ring Dips
20 KBS 32/24kg
Run 200m
25 Ring Dips
25 KBS 32/24kg		 17m 11s
Performed as RX
C Drake 12/20/2013 Sheepdog CrossFit Outlaw 131217 Strength

15 min est 1RM clean and jerk

Conditioning:

AMRAP in 10 min:

5 Push Press (155/115) *must start on ground
15 Burpees
200m Run

 3 rounds 05 reps
Workout Scaled
C Drake 12/20/2013 Sheepdog CrossFit Outlaw 131217 Strength

15 min est 1RM clean and jerk

Conditioning:

AMRAP in 10 min:

5 Push Press (155/115) *must start on ground
15 Burpees
200m Run

 3 rounds 05 reps
Workout Scaled
C Drake 12/18/2013 Sheepdog CrossFit Outlaw 131218 BBG

1 Clean & Jerk at 85% EMOM for 7:00 (starting at 0:00)

Conditioning

4 rounds for total working time of:

7 Power Cleans at 70% of 1RM Clean
14 Chest to Bar Pull-ups

Rest 1:1

 7m 48s
Performed as RX
C Drake 12/17/2013 Sheepdog CrossFit Outlaw 131214 BBG

1RM Snatch

Conditioning

"2012 Regionals Event 2"

For time:

Row 2,000M
50 Pistols (alternating)
30 Hang Cleans (power or squat) 225/135#		 17m 13s
Workout Scaled
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