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Athlete Date Sort Location Workout Name Description Results
C Drake 09/09/2013 Sheepdog CrossFit CrossFit.com 130909 21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups		 18m 35s
Workout Scaled
C Drake 09/06/2013 Sheepdog CrossFit Quick guard 3 rounds 3 RFT

10 pullups
Run 400m
10 tire flips
Run 400m
10 burpees
Run 400m
10 k2e
 29m 45s
Performed as RX
C Drake 09/05/2013 Sheepdog CrossFit Outlaw 130904 BBG

1) EMOM for 5 minutes:

2 Power Snatches at 75% of 1rm Power Snatch.

2) EMOM for 5 minutes:

2 Power Clean and Jerks at 75% of 1rm Power Clean.

Conditioning

For time and reps:

5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1 Mile

*There is no break after the KB Snatches.		 30 reps
Performed as RX
C Drake 09/04/2013 Sheepdog CrossFit 1.5 mile run Run 1.5 miles 9m 04s
Performed as RX
C Drake 09/03/2013 Sheepdog CrossFit CrossFit.com 130902 Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
 14m 43s
Performed as RX
C Drake 09/02/2013 Sheepdog CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 53m 17s
Performed as RX
C Drake 08/30/2013 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 15m 36s
Performed as RX
C Drake 08/29/2013 Sheepdog CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 7 rounds 15 reps
Workout Scaled
C Drake 08/27/2013 Sheepdog CrossFit None 3RFT
15 HSPU
25 Pull Ups
75 Double Unders. 		34m 34s
Performed as RX
C Drake 08/26/2013 Sheepdog CrossFit CrossFit.com 130825 Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post load to comments.		 21m 24s
Performed as RX
C Drake 08/22/2013 Sheepdog CrossFit Donny 21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee		 23m 18s
Performed as RX
C Drake 08/20/2013 Sheepdog CrossFit Falkel Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent		 9 rounds 6 reps
Performed as RX
C Drake 08/20/2013 Sheepdog CrossFit 130820 outlaw cf BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 rest 90 sec.

Strength

1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% rest 2 minutes (or more if necessary).		 2RM pause c and j-95,115,135,155,165(f) lbs
3x3 pc and @90%-140(sucked was heavy) lbs
Hbbs-70-166,80-190,90-210,95-225 lbs
FS-70-135,80-150,85-155,90-165 lbs
Performed as RX
C Drake 08/19/2013 Sheepdog CrossFit 130819 outlaw cf BBG

1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee three consecutive reps).

2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 rest 90 sec.

3a) 4X2 3-Stop Snatch High Pull (2 off floor, bottom of knee, high pull) heaviest possible, rest 60 sec.
3b) 4X8 Bent Over Row heaviest possible, rest 60 sec.

Conditioning

30-20-10 of:

Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12 target)
KB Snatch (15l/15r anyhow) 32/24kg
For time.
 13m 11s
Workout Scaled
C Drake 08/16/2013 Sheepdog CrossFit Quick guard Run 400m
10 pullups
Run 400m
5 tire flips
Run 400m
10 burpees
Run 400m
10 k2e		 9m 05s
Performed as RX
C Drake 08/14/2013 Sheepdog CrossFit CrossFit.com 130812 For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box		 30m 45s
Performed as RX
C Drake 08/14/2013 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 01s
Performed as RX
C Drake 08/13/2013 Sheepdog CrossFit Du,lunge,burpee 3 RFT
50 DU
50 foot oh lunge
25 burpees		 21m 55s
Performed as RX
C Drake 08/12/2013 Sheepdog CrossFit Mailbox to mailbox 3.65 Mailbox to mailbox 3.65 miles. 29m 05s
Performed as RX
C Drake 08/12/2013 Sheepdog CrossFit None 3 RFT
5 Body weight bench press
10 strict pullups. 		4m 52s
Performed as RX
C Drake 08/11/2013 Sheepdog CrossFit Bike 20 miles 20 miles
W k
Trenton to suwanee bridge		 1h 33m 53s
Performed as RX
C Drake 08/10/2013 Sheepdog CrossFit CrossFit.com 130809 Five rounds for time of:
95 pound Sumo deadlift high-pull, 21 reps
21 Ring dips
 22m 33s
Performed as RX
C Drake 08/09/2013 Sheepdog CrossFit 130809 outlaw cf Strength

1) HBBS: 1X8@65%, 70%, 75%, 80% this is 4 sets total @ increasing percentages, rest as needed.

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up hands 12 apart) heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

10 RFT
7 burpees
7 k2e		 14m 01s
Performed as RX
C Drake 08/09/2013 Sheepdog CrossFit CrossFit.com 130808 Ten rounds for time of:
7 Burpees
7 Knees to elbows
 14m 01s
Performed as RX
C Drake 08/07/2013 Sheepdog CrossFit 130807 outlaw cf 1) 12 minutes to establish a 3 Position Power Snatch (floor, 2 off floor, top of knee).

2) 12 minutes to establish a 3 Position Power Clean (floor, 2 off floor, top of knee).

4b) 4X5 Snatch Grip Push Press + 1 Pause OHS pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.
*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set.

Conditioning

30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees		 13m 28s
Performed as RX
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