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Athlete Date Sort Location Workout Name Description Results
C Drake 11/19/2012 Sheepdog CrossFit CrossFit.com 121117 Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each		 22m 26s
Performed as RX
C Drake 11/18/2012 Sheepdog CrossFit Back Squat 10X2 Back Squat 2-2-2-2-2-2-2-2-2-2 reps 185-185-205-205-215-225-225-235-245-250 lbs
Performed as RX
C Drake 11/18/2012 Sheepdog CrossFit None Run 4 1/2 miles w kristen 40m 17s
Performed as RX
C Drake 11/16/2012 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 40m 14s
Performed as RX
C Drake 11/15/2012 Sheepdog CrossFit CrossFit.com 121113 Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball
 23m 56s
Performed as RX
C Drake 11/12/2012 Sheepdog CrossFit Ralph Four rounds for time of:
250 pound Deadlift, 8 reps
10 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters		 33m 50s
Workout Scaled
C Drake 11/11/2012 Sheepdog CrossFit CrossFit.com 121107 For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups		 35m 35s
Workout Scaled
C Drake 11/10/2012 Sheepdog CrossFit CrossFit.com 121106 Five rounds for time of:
155 pound Power clean and jerk, 10 reps
15 foot Rope climb, legless, 1 ascents		 26m 27s
Workout Scaled
C Drake 11/08/2012 Sheepdog CrossFit None Front Squat 1-10-1-20-1-30 reps 1-205 lbs
10-165 (f8) lbs
1-185 (f205) lbs
20-135 (f14) lbs
1-195 lbs
30-95 lbs
lbs
Performed as RX
C Drake 11/07/2012 Sheepdog CrossFit 2010 Northwest Regional Event 1 Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders		 20m 05s
Workout Scaled
C Drake 11/06/2012 Sheepdog CrossFit CrossFit.com 121102 Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
 18m 35s
Performed as RX
C Drake 11/03/2012 Sheepdog CrossFit 7 mile road march 7 mile road mRvh 2h 10m 00s
Performed as RX
C Drake 11/02/2012 Sheepdog CrossFit Apft Pu. 60
Su 76
2 mile run 1340		 13m 40s
Performed as RX
C Drake 11/01/2012 Sheepdog CrossFit CrossFit.com 121026 Split jerk 2-2-2-2-2-2-2-2-2-2 reps

Alternate stance for each rep.		 115(2)-125(2)-125(2)-125(2)-125(2) lbs
-135(2)-135(2)-135(2)135(2)-135(2) lbs
lbs
Performed as RX
C Drake 10/31/2012 Sheepdog CrossFit CrossFit.com 121028 Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders		 52m 09s
Performed as RX
C Drake 10/30/2012 Sheepdog CrossFit CrossFit.com 121025 Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps		 29m 50s
Performed as RX
C Drake 10/27/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 50s
Performed as RX
C Drake 10/24/2012 Sheepdog CrossFit CrossFit.com 121022 Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps		 19m 59s
Workout Scaled
C Drake 10/23/2012 Sheepdog CrossFit CrossFit.com 121021 For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups		 8m 52s
Workout Scaled
C Drake 10/22/2012 Sheepdog CrossFit CrossFit.com 121020 1000 meter Row
Rest 4 minutes
Dumbell "Tabata" Thrusters		 11m 42s
Performed as RX
C Drake 10/21/2012 Sheepdog CrossFit CrossFit.com 121018 For time:
225 pound Hang clean, 30 reps
50 One-legged squats, alternating
Row 2000 meters
 19m 40s
Workout Scaled
C Drake 10/19/2012 Sheepdog CrossFit CrossFit.com 121016 Three rounds for time of:
45 pound Sots press, 15 reps
Handstand walk 15 meters
20 second L-sit hold
Handstand walk 15 meters		 19m 15s
Performed as RX
C Drake 10/18/2012 Sheepdog CrossFit CrossFit.com 121017 Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters		 22m 13s
Performed as RX
C Drake 10/17/2012 Sheepdog CrossFit Tom Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
155 pound Thruster, 11 reps
14 Toes-to-bar		 2 rounds 13 reps
Workout Scaled
C Drake 10/16/2012 Sheepdog CrossFit Glen For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees		 45m 12s
Workout Scaled
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