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Athlete Date Sort Location Workout Name Description Results
C Drake 04/20/2013 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 12m 18s
Workout Scaled
C Drake 04/19/2013 Sheepdog CrossFit 130412 outlaw cf BBG
15 minutes to establish a 1RM Clean & Jerk.

*Notes: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load, then make 3-5 maximal attempts.

Strength
15 minutes to establish a 1RM Bench Press.

Conditioning
21-15-9 of:
OHS 95/65#
Pull-ups
For time.		 9m 44s
Performed as RX
C Drake 04/16/2013 Sheepdog CrossFit 130410 outlaw cf 1) 15 minutes to establish a 1RM Push Press.

2) 30 Muscle-Ups for time.

*Notes: Strict 6 minute cap. Rest 10-15 minutes before starting #3.

3) Run 1 mile for time.		 6m 42s
Performed as RX
C Drake 04/15/2013 Sheepdog CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 14m 31s
Workout Scaled
C Drake 04/15/2013 Sheepdog CrossFit 130409 outlaw cf Strength
20 minutes to establish a 1RM HBBS.

Skill
10 minutes Triple-Under practice.

Conditioning
DT
Five rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#		 14m 31s
Performed as RX
C Drake 04/14/2013 Sheepdog CrossFit CrossFit.com 130414 Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups		 20m 57s
Performed as RX
C Drake 04/13/2013 Sheepdog CrossFit 130408 outlaw cf BBG
1) 15 minutes of Snatch technique work.
2) 15 minutes of Clean & Jerk technique work.
*Notes: Do not go past 80% on any lifts. There should be no misses.

Skill
15 minutes of Handstand Walk practice.

Conditioning
Row 2k @ 80-85%

*Notes: Base this percentage off of your PR 2k. Try to maintain slower splits through the first 1k, and decrease pace throughout the second 1k.		 8m 48s
Performed as RX
C Drake 04/12/2013 Sheepdog CrossFit 130403 outlaw cf BB Gymnastics
1) 7 x 1 2 Position Snatch (floor hang) heaviest possible, rest 60-90 sec.
2) 7 x 12 Position Clean (floor hang) + 1 Push Jerk heaviest possible, rest 60-90 sec.

*Notes: Snatches and Cleans should be full reps. The bar does not return to the floor between the two positions.

Conditioning

10 minutes Triple-Under practice.
-then-
Tabata Row/Airdyne for calories.
*Notes: Keep the fan moving slowly for rest intervals.

*Rest 5 minutes.

Accumulate as many BB TGU (alternating arms) as possible in 12 minutes.
*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire twelve minutes.		 12 reps
Performed as RX
C Drake 04/10/2013 Sheepdog CrossFit 130402 outlaw cf WOD 130402:

BBG
1) Every 20 seconds for 4 minutes:
1 Clean & Jerk @ 75%
*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:
1 Clean & Jerk @ 85%

Strength
HBBS (based off 130129): 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% rest as needed

Conditioning
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg		 106 reps
Performed as RX
C Drake 04/09/2013 Sheepdog CrossFit CrossFit.com 130402 For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps
 19m 40s
Workout Scaled
C Drake 04/08/2013 Sheepdog CrossFit 130406 outlaw cf BBG
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.

Strength
Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% rest 1:00-2:00 (based on: 130309)

Conditioning
4 rounds for total time of:
Run 400m
14 Deficit HSPU
7 Power Cleans 225/150%

Rest 1:1
*Notes: HSPU setup should be an Ab-Mat with two 45# plates (hi-temp style) on either side for men, and one 45# plate (hi-temp style) on either side for women. Kipping is allowed.
 25m 58s
Workout Scaled
C Drake 04/05/2013 Sheepdog CrossFit CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
 1 rounds 6 reps
Performed as RX
C Drake 04/05/2013 Sheepdog CrossFit CrossFit.com 130403 For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
 20m 53s
Performed as RX
C Drake 04/03/2013 Sheepdog CrossFit None 1) Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75%
*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85%

Skill/Midline
1a) 3X25 UB GHD Sit-ups rest 60 sec.
1b) 3XME Freestanding Handstand Holds rest 60 sec.
1c) 3X20 Reverse Hypers med/heavy, rest 60 sec.

Conditioning

For time:
100 Double-Unders
100 OH BB Carry 155/105#
30 Pull-Ups
100 OH BB Carry 155/105#
30 Pull-Ups
100 OH BB Carry 155/105#
100 Double-Unders		 27m 24s
Workout Scaled
C Drake 04/01/2013 Sheepdog CrossFit 130326 outlaw cf BBG
Every 30 seconds for 4 minutes:
1 Clean & Jerk (full) @ 80%

Then, when the clock hits 5:00-
3:00 to complete:
3 X ME UB (unbroken) Clean & Jerks @ 75%

*Notes: The ME UB Clean & Jerks are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Strength
HBBS (based off 130129): 4X4 @ 70% rest 30 seconds, 3X3 @ 75% rest 30 seconds, 3X2 @ 80% rest 45 seconds.

*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.

Conditioning
Run/Row 5k		 80%. 135 lbs
75%. 125- 4,2,3= 9 lbs
Hbbs lbs
70%- 155 lbs
75%- 165 lbs
80%- 175 lbs
Performed as RX
C Drake 04/01/2013 Sheepdog CrossFit Run 5k None 25m 27s
Performed as RX
C Drake 03/30/2013 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		 12m 47s
Performed as RX
C Drake 03/30/2013 Sheepdog CrossFit 130325 outlaw cf Every 30 seconds for 4 minutes:
1 Snatch (full) @ 85%

Then, when the clock hits 5:00-

3:00 to complete:
3 X ME UB (unbroken) Snatches @ 75%

*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Skill/Midline
1a) 3XME UB T2B rest 60 sec.
1b) 3X60 Sec. of Freestanding Handstand Holds rest 60 sec.
1c) 3X10 Reverse Hypers very heavy, rest 60 sec.

Conditioning

Helen
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups		 Snatch- 85% 115, 75%,100 lbs
Performed as RX
C Drake 03/29/2013 Sheepdog CrossFit 130329 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.
 52 reps
Workout Scaled
C Drake 03/28/2013 Sheepdog CrossFit 130326 outlaw cf 7X2 Hang Cleans + 1 Push Jerk heaviest possible, rest 60-75 sec.

-then-

3 rounds for time of:
15/12 HSPU
40 Split Jumps
15 Pull-ups		 18m 06s
Performed as RX
C Drake 03/26/2013 Sheepdog CrossFit 130319 outlaw cf WOD 130319:
HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% rest 2-3 minutes.
-then-
4 rounds for total working time of:

Row 500m
14 Lateral Burpees (over bar)
7 Power Cleans 135/95#

Rest 1:1
*20 minute time cap.		 16m 14s
Performed as RX
C Drake 03/25/2013 Sheepdog CrossFit 2 mile run 2 mile tun sf high track 12m 54s
Performed as RX
C Drake 03/24/2013 Sheepdog CrossFit CrossFit.com 130322 Snatch 1-1-1-1-1-1-1 reps 95-95-115-115-135-135(f)-135-95 lbs
Performed as RX
C Drake 03/24/2013 Sheepdog CrossFit CrossFit.com 130323 For time:
20 Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters		 5m 22s
Performed as RX
C Drake 03/23/2013 Sheepdog CrossFit CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 179 reps
Performed as RX
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