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Athlete Date Sort Location Workout Name Description Results
C Drake 12/14/2013 Sheepdog CrossFit Mailbox to mailbox Run 3.60 miles 30m 24s
Performed as RX
C Drake 12/13/2013 Sheepdog CrossFit Outlaw 131211 BBG

4X1 Clean & Jerk @ 90% rest 1:30-2:00

Conditioning

4 rounds for total time of:

12 HSPU
400m Run

Rest 1:1		 15m 10s
Performed as RX
C Drake 12/12/2013 Sheepdog CrossFit Outlaw 131209 BBG

5X1 Snatch @ 90% rest 1:30-2:00

Conditioning

4 rounds for total time of:

25 Wall Balls 20/14#
10 Power Snatches 115/75#

Rest 1:00 between rounds.		 19m 00s
Performed as RX
C Drake 12/10/2013 Sheepdog CrossFit Outlaw 131204 BBG

4X1 Clean & Jerk @ 90%

Conditioning

4 rounds for distance and reps:

1:00 ME Handstand Walk (for distance, not UB)
2:00 ME KB Snatch + KB OHS 24/16kg (alternate hands every 5 reps)
1:00 ME TTB
1:00 Rest		 81 reps
Performed as RX
C Drake 12/10/2013 Sheepdog CrossFit Outlaw 131210 Strength

5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle)

*If you cant complete the work, drop the weight and get the work done.

Conditioning

12 minute AMRAP of:

50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

 1 rounds 70 reps
Performed as RX
C Drake 12/09/2013 Sheepdog CrossFit Outlaw 131206 Strength

4X2/4 FS/BS @ 94% of 131203

Conditioning

3 RFT of:
12 strict pull-ups
6 Deficit HSPU 6/4"
3 Snatches 185/120#		 10m 01s
Workout Scaled
C Drake 12/08/2013 Sheepdog CrossFit None 7 mile ruck w/35 lb ruck 1h 45m 43s
Performed as RX
C Drake 12/07/2013 Sheepdog CrossFit APFT APFT
2:00 ME pushups
2:00 ME situps
2 mile run		 289 reps
Performed as RX
C Drake 12/05/2013 Sheepdog CrossFit None 12 min for reps

1 min heavy bag
1 min burpees
1 min pullups		 78 reps
Performed as RX
C Drake 12/03/2013 Sheepdog CrossFit Outlaw 131202 BBG

51 Snatch @ 90%

Conditioning

5 rounds for total time of:

25 KB Swings 24/16kg
15 Burpees
 15m 27s
Performed as RX
C Drake 11/30/2013 Sheepdog CrossFit Outlaw 131130 BBG

3 x 5 BWBP

Conditioning

3 rounds for time of:

3 Rope Climbs 15'
30 TTB
50' OH Walking Lunges 135/95#
 26m 05s
Workout Scaled
C Drake 11/28/2013 Sheepdog CrossFit CrossFit.com 131126 Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps
 19m 00s
Performed as RX
C Drake 11/26/2013 Sheepdog CrossFit Outlaw 131119 Strength

6X3/6 FS/BS @ 85% (of 1RM Front Squat) rest 60 sec.

Conditioning

50 KB Swings 24/16kg
30 Hang Power Cleans 95/65#
50 Double Unders
40 KB Swings 24/16kg
20 Hang Power Cleans 95/65#
75 Double Unders
30 KB Swings 24/16kg
10 Hang Power Cleans 95/65#
100 Double Unders

 26m 13s
Performed as RX
C Drake 11/26/2013 Sheepdog CrossFit Outlaw 131126 Strength

15 min to est 1RM high hang snatch

Conditioning

5 rounds for total reps of:

:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest		 51 reps
Performed as RX
C Drake 11/24/2013 Sheepdog CrossFit Outlaw total The Outlaw Total

With a 50:00 running clock:

0:00-10:00 Establish a 1RM Snatch.
10:00-20:00 Establish a 1RM Clean & Jerk.
20:00-30:00 Establish a 3RM Front Squat.
30:00-35:00 Cleanup.
35:00-50:00 15:00 Cindy (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats)
 845 reps
Performed as RX
C Drake 11/23/2013 Sheepdog CrossFit Outllaw 131120 BBG
15 mins to establish a 3 RM bench press

Conditioning
15 min AMRAP

30 Overhead BB Lunges 115/75#
10 Burpees

 3 rounds 6 reps
Workout Scaled
C Drake 11/21/2013 Sheepdog CrossFit Outlaw 131116 BBG

15 mins to establish a 1RM Snatch

Conditioning

13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees, 6"
30 Snatches 75/45# (any style)
30 Burpees, 6"
30 Snatches 135/75# (any style)
20 Burpees, 6"
30 Snatches 165/100# (any style)
10 burpees, 6"
AMRAP of Snatches @ 210/120# (any style)		 111 reps
Workout Scaled
C Drake 11/19/2013 Sheepdog CrossFit Outlaw 131118 BBG

15 mins to establish a 2RM Hang Snatch (below the knee)

Conditioning

For time:

Run 800m
30 Muscle-Ups
Run 800m

 35m 36s
Performed as RX
C Drake 11/18/2013 Sheepdog CrossFit Outlaw 131115 Strength

5X4/8 FS/BS @ 94% of 131112

Conditioning

Dirty Diane

15-12-9 of:

Power Cleans 185/120#
Deficit HSPU 6/4"

For time.		 13m 19s
Workout Scaled
C Drake 11/18/2013 Sheepdog CrossFit None 21-15-9

Push up
Sit up (ab mat)		 3m 11s
Performed as RX
C Drake 11/12/2013 Sheepdog CrossFit None 21-15-9 for time:

Pull ups
Burpees
Sit ups		 09m 00s
Performed as RX
C Drake 11/08/2013 Sheepdog CrossFit Jackie 5x3 bench press

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 09m 36s
Performed as RX
C Drake 11/06/2013 Sheepdog CrossFit Run 2.66 None 23m 52s
Performed as RX
C Drake 11/06/2013 Sheepdog CrossFit Outlaw 131106 BBG

15 mins to establish a heavy single of the following complex: 2 Hang Cleans + 2 Jerks

Note: Perform ALL cleans first then follow with ALL jerks based on the reps prescribed. Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.

Conditioning

3 rounds for time of:

40 Double-Unders
20 T2B
10 Overhead Squats 95/65#		 19m 48s
Performed as RX
C Drake 11/05/2013 Sheepdog CrossFit Outlaw 131105 Strength
5X4/8 Front Squat/Back Squat @ 75% of 1RM FS

Conditioning
5 rounds for reps of:

30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest		 173 reps
Performed as RX
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