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Athlete Date Sort Location Workout Name Description Results
C Drake 11/04/2013 Sheepdog CrossFit Outlaw 131104 BBG
15 minutes to establish a 1RM Hang Snatch

Conditioning
3 rounds for reps of:

1 min ME Plate Ground to Overhead 45/25#
1 min ME OH Lunges with Plate 45/25#
1 min ME C2B Pull-ups

Rest 1 min between rounds.		 126 reps
Performed as RX
C Drake 11/04/2013 Sheepdog CrossFit Run 2.66 Run 2.66 miles
Mailbox to end of 103rd		 24m 24s
Performed as RX
C Drake 10/31/2013 Sheepdog CrossFit Outlaw 131029 Strength

4X7/13 Front Squat/Back Squat @ 70% of 1RM FS rest 90 sec.

Conditioning

3 rounds for time of:

400m Run
10 Hang Power Cleans 155/105#
20 T2B		 20m 24s
Performed as RX
C Drake 10/29/2013 Sheepdog CrossFit CrossFit.com 131027 1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% rest as needed

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.		 14m 49s
Workout Scaled
C Drake 10/28/2013 Sheepdog CrossFit Outlaw 131028 BBG

5X1 3-Position Snatch (Floor, Hang, Hip) @ 85% - rest as needed.

Conditioning

3 rounds for distance and reps of:

1:00 ME (distance) Handstand Walk

4:00 AMRAP of:
10 Deficit HSPU 6/4"
20 Single Arm KB Power Cleans 32/24kg (10R/10L - each rep begins on the floor)
30 Double-Unders

1:00 rest



 91 reps
Performed as RX
C Drake 10/27/2013 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 4m 40s
Performed as RX
C Drake 10/27/2013 Sheepdog CrossFit Mailbox to mailbox Run mail box to mailbox.
3.62 miles		 31m 30s
Performed as RX
C Drake 10/25/2013 Sheepdog CrossFit CrossFit.com 131025 Strength
Front Squat/Back Squat: 4X7/13 @ 94% (of load used on 131021) rest 90 sec.

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups
 4 rounds 0 reps
Workout Scaled
C Drake 10/24/2013 Sheepdog CrossFit CrossFit.com 131023 BBG
15 mins to establish a 2RM Hang Clean + 1 Jerk

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
 6 rounds 0 reps
Performed as RX
C Drake 10/15/2013 Sheepdog CrossFit Outlaw 131015 BBG
15 minutes to establish a 1RM Hang Clean & Jerk.

Conditioning
3 rounds for reps of:

1:00 ME Front Rack Barbell Step-ups 20" box 95/65#
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold

Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.		 59 reps
Performed as RX
C Drake 10/14/2013 Sheepdog CrossFit Cindy BBG
15 minutes to establish a 1RM Hang Snatch (top of knee).


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 10/12/2013 Sheepdog CrossFit Outlaw 131011 Strength

HBBS: 1X5@60%, 1X5@70%, 2X5@75% rest exactly 2:00.

Conditioning

For Time:
10 HSPU
1 Power Cleans 135/95#
9 HSPU
2 Power Cleans 135/95#
8 HSPU
3 Power Cleans 135/95#
7 HSPU
4 Power Cleans 135/95#
6 HSPU
5 Power Cleans 135/95#
..
1 HSPU
10 Power Cleans 135/95#

 15m 22s
Workout Scaled
C Drake 10/08/2013 Sheepdog CrossFit CrossFit.com 131007 EMOM 135lb bench press: 10,9,8,7...3,2,1

Six rounds for time of:
Run 400 meters
25 Pull-ups
 28m 47s
Performed as RX
C Drake 10/07/2013 Sheepdog CrossFit Outlaw 131007 BBG
15 minutes to establish a 3RM Hang Snatch (top of knee).

Conditioning
For time:
45 T2B

-then-

3 rounds of:

15 Deadlifts 235/155#
15 Back Squats 235/155#

*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).		 15m 11s
Workout Scaled
C Drake 10/04/2013 Sheepdog CrossFit Outlaw 131004 Strength
HBBS: 1X5@60%, 1X5@65%, 2X5@70% rest exactly 2:00.

Conditioning
Fractured Fran

21 Thrusters 95/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95/65#
9 Pullups

For total working time.

*Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

 5m 35s
Performed as RX
C Drake 10/02/2013 Sheepdog CrossFit CrossFit.com 130930 6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.		 32m 39s
Performed as RX
C Drake 10/01/2013 Sheepdog CrossFit Outlaw 131001 Strength

Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% rest as needed.

Conditioning

12 minute AMRAP of:

20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#		 1 rounds 50 reps
Performed as RX
C Drake 09/28/2013 Sheepdog CrossFit Mailbox to mailbox Run mail box to mailbox.
3.62 miles		 30m 31s
Performed as RX
C Drake 09/27/2013 Sheepdog CrossFit None 2 rounds, for max reps
1 minute thrusters (95#/65#)
Rest 1 minute
1 minute pull-ups
Rest 1 minute
1 minute row (calories)
Rest 1 minute
1 minute burpees
117 reps
Performed as RX
C Drake 09/26/2013 Sheepdog CrossFit CrossFit.com 130919 Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft		 36m 09s
Performed as RX
C Drake 09/23/2013 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 292 reps
Performed as RX
C Drake 09/14/2013 Sheepdog CrossFit Mailbox to mailbox 2x25 pu
Run 3.62 miles
2x25 pu
 30m 18s
Performed as RX
C Drake 09/14/2013 Sheepdog CrossFit Outlaw 130914 BBG

15 minutes to establish a 1RM Hang Snatch

Conditioning

DT

5 rounds for time of:

12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#		 21m 35s
Workout Scaled
C Drake 09/13/2013 Sheepdog CrossFit Outlaw cf 091313 Strength

HBBS: 2X5@65%, 3X5@70% rest exactly 90 seconds.

Conditioning

10 minute AMRAP

Ascending ladder of:
2 Squat Clean Thrusters 115/75#
2 Pull-ups
4 Squat Clean Thrusters 115/75#
4 Pull-ups
6 Squat Clean Thrusters 115/75#
6 Pull-ups
until 10 minutes is up		 47 reps
Performed as RX
C Drake 09/11/2013 Sheepdog CrossFit None 3 rounds for max reps
30 seconds Thrusters (75#/45#)
30 seconds rest
30 seconds Sumo deadlift high pull (75#/45#)
30 seconds rest
30 seconds Burpees
30 seconds rest
30 seconds pull ups
30 seconds of rest
 108 reps
Performed as RX
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