Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
C Drake 08/06/2013 Sheepdog CrossFit 130806 outlaw cf 1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85%

2) Front squat: 1X5 @ 70%, 75%, 80%, 85%

Conditioning

7 rounds of:
30 sec. ME Airdyne for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15
30 sec. Rest
30 sec. ME Deficit HSPU 6/4
30 sec. Rest
 104 reps
Performed as RX
C Drake 08/05/2013 Sheepdog CrossFit 130803 outlaw cf 1) 15 minutes to establish a 1RM Snatch

2) 15 minutes to establish a 1RM Clean & Jerk

Strength
15 minutes to establish a 3RM Front Squat

Conditioning

2007
Row 1k
-then-
5 rounds of:
25 Pull-ups
7 Push Jerks 135/85#
 2 rounds 6 reps
Workout Scaled
C Drake 08/01/2013 Sheepdog CrossFit 130731 outlaw cf 1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

Conditioning
3 rounds for total time of:
9 Deficit HSPU 6/4
50 KBS 24/16kg
9 Bar Muscle-Ups
 32m 54s
Workout Scaled
C Drake 07/31/2013 Sheepdog CrossFit 130731 outlaw cf BBG

1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

2) 3X1 @ 90% of max from above rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength
1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% rest 2 minutes.

2) Front squat: 1X5 @ 60%, 70%, 75%, 80% rest 2 minutes.

Conditioning
5 X Run 800m rest 1:1		 50m 00s
Performed as RX
C Drake 07/30/2013 Sheepdog CrossFit 130729 outlaw cf BBG

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2 from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) heavier then last week, rest 60 sec.
3b) 55 Pendlay Row heaviest possible

Conditioning
7 rounds for total reps of:

2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.		 222 reps
Performed as RX
C Drake 07/28/2013 Sheepdog CrossFit None Run 800m
15 T2B
20 KB Swing 32/24kg
Run 400m
20 T2B
25 KB Swing 32/24kg
Run 200m
25 T2B
30 KB Swing 32/24kg
 16m 45s
Workout Scaled
C Drake 07/27/2013 Sheepdog CrossFit Bike 18 miles 18 miles
Nature coast trail chiefland to fanning and back		 18.00 mi
Performed as RX
C Drake 07/26/2013 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 44s
Performed as RX
C Drake 07/24/2013 Sheepdog CrossFit CrossFit.com 130715 Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees		 12m 29s
Performed as RX
C Drake 07/23/2013 Sheepdog CrossFit CrossFit.com 130723 For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
 13m 36s
Workout Scaled
C Drake 07/21/2013 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 44 reps
Performed as RX
C Drake 07/15/2013 Sheepdog CrossFit None BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 rest 90 sec.

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 rest 60 sec.
3b) 4X8 Pendlay Rows heaviest possible, rest 60 sec.

Conditioning
With no rest between sections:

1 minute ME Rope Climbs 15
3 minute AMRAP of:

15 Burpees (to a target 6 above highest reach)
10 KB Push Press 24/16kg (use 2 KBs one in each hand)

2 minutes ME Rope Climbs 15
3 minute AMRAP of:

15 Burpees (to a target 6 above highest reach)
10 KB Push Press 24/16kg (use 2 KBs one in each hand)

1 minute ME Rope Climbs 15		 78 reps
Workout Scaled
C Drake 07/10/2013 Sheepdog CrossFit Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 158 reps
Performed as RX
C Drake 07/09/2013 Sheepdog CrossFit 130709 outlaw cf BBG
1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), The goal is no misses.

2) EMOM for 5 minutes 1 Clean & Jerk @ 85-90% of max from #1

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) heaviest possible, rest 60 sec.
3b) 3X5 Push Press heaviest possible, rest 60 sec.

Conditioning
For time:
5 rounds of Cindy
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 155/105#
-then-
5 rounds of Cindy
5 Pull-ups
10 HR Push-ups
15 Air Squats		 20m 41s
Performed as RX
C Drake 07/08/2013 Sheepdog CrossFit 130708 outlaw cf BBG
1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) heaviest possible, rest 60 sec. DEMO VIDEO
3b) 3X5 Non-Heaving Drop Snatch heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning
For total reps:
2:00 ME Double Unders
Then (no rest)-
3:00 ME Wall Balls 20/14# (attempt as many as possible UB do not gameplan)
Rest 2:00-
3:00 ME KBS 24/16kg (attempt as many as possible UB
Then (no rest)-
2:00 ME Double-Unders		 174 reps
Performed as RX
C Drake 07/06/2013 Sheepdog CrossFit 130706 outlaw cf Strength
*Recommendations for week three:
HBBS 10 x 3
BBG
1) 10 minutes to establish a 1RM Snatch.
2) 10 minutes to establish a 1RM Clean & Jerk.

Conditioning
12-9-6 of:
Power Clean & Jerk 185/120#
Bar Muscle-Ups
 27m 27s
Workout Scaled
C Drake 07/05/2013 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.		 262 reps
Performed as RX
C Drake 07/05/2013 Sheepdog CrossFit Hbbs 8x4 Hbbs 8x4. Smalov 195 lbs
Performed as RX
C Drake 07/03/2013 Sheepdog CrossFit 130703 outlaw cf Smolov 3/2 Click Here for Smolov Calculator

HBBS 7X5 @ 75% rest at least 2 minutes

BBG
1) 12 minutes to work to a max Power Snatch for the day, then:
EMOM for 7 minutes: 1 Power Snatch @ 90% of todays max.
2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of todays max.

Strength 2
1a) 4X8 Strict Weighted Pullups heaviest possible, rest 60-90 sec.
1b) 4X12 Strict Tempo GH Raise fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper very heavy, rest 30 sec.
 Hbbs-185 lbs
1rm snatch- 95(4),115(1),125(1),135(1),140(1) lbs
905 lbs
1rm c and j- 115(2),125(1),135(1),155(fj) lbs
85%-125 lbs
Performed as RX
C Drake 07/03/2013 Sheepdog CrossFit CrossFit.com 130703 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Burpee
Ab mat sit-up
 11m 07s
Performed as RX
C Drake 06/29/2013 Sheepdog CrossFit 130629 outlaw cf HBBS 10X3 @ 85% rest at least 2 minutes

BBG
1) 15 minutes to establish a 1RM Snatch.
2) 15 Minutes to establish a 1RM Clean & Jerk.

Conditioning
Diane
21-15-9 of:
Deadlifts 225/155#
HSPU (regionals standard)		 12m 21s
Performed as RX
C Drake 06/28/2013 Sheepdog CrossFit 130628 outlaw cf HBBS 8X4 @ 80% rest at least 2 minutes

Conditioning

12 minute AMRAP of:

100 Burpee Broad Jump DEMO VIDEO
100 OH Walking Lunges 45/25# (plate)		 3 rounds 0 reps
Performed as RX
C Drake 06/26/2013 Sheepdog CrossFit 130626 HBBS 7X5 @ 75% rest at least 2 minutes

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:
EMOM for 5 minutes: 1 Power Snatch @ 90% of todays max.

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of todays max.

Strength 2
1a) 4XME Strict Pullups rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise fast on the way up then 5 sec. count back down, rest 60 sec.
1c) 4X20 Reverse Hyper medium/heavy, rest 30 sec.		 Hbbs-175 lbs
Ps-115,125,135,140(f2) lbs
90%-120 lbs
Cj-120,(1,),135(1),145(f,1) lbs
85%-125 lbs
Performed as RX
C Drake 06/25/2013 Sheepdog CrossFit 130625 outlaw cf BBG
7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk heaviest possible, rest 60-90 seconds

Strength
1a) 4X5 Split Press heavier than last week (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row heavier than last week, rest 60 sec.

Conditioning

3 rounds for total reps of:
1:00 ME Deficit HSPU 4/3
2:00 AMRAP of:
12 TTB
12 DB Push Press 50/35#
*Rest 1:00
Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.		 93 reps
Performed as RX
C Drake 06/24/2013 Sheepdog CrossFit 130624 outlaw cf BBG

7X1 Snatch + 3 Snatch Grip Push Press heaviest possible, rest 60-90 seconds

Strength
HBBS 6X6 @ 70% Plus rest at least 2 minutes

Conditioning
3 rounds for time of:
50 KBS 24/16kg
100 Double-Unders		 11m 48s
Workout Scaled
Previous 1...222324252627282930...36Next