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Athlete Date Sort Location Workout Name Description Results
C Drake 10/15/2012 Sheepdog CrossFit CrossFit.com 121013 Weighted dip 3-2-2-2-1-1-1-1-1 reps 45-70-70-70-80-80-80-80-80 lbs
Performed as RX
C Drake 10/11/2012 Sheepdog CrossFit Push Press 7X3 Push Press 3-3-3-3-3-3-3 reps 110-125-130-135-140-140-145 lbs
Performed as RX
C Drake 10/10/2012 Sheepdog CrossFit CrossFit.com 121009 Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters		 18m 27s
Performed as RX
C Drake 10/09/2012 Sheepdog CrossFit CrossFit.com 121008 For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups		 27m 01s
Performed as RX
C Drake 10/08/2012 Sheepdog CrossFit CrossFit.com 121005 Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box		 9m 52s
Workout Scaled
C Drake 09/27/2012 Sheepdog CrossFit Shoulder Press 7X3 Shoulder Press 3-3-3-3-3-3-3 95-105-115-115-125-135-(f)-125-130(f rep3) lbs
Performed as RX
C Drake 09/26/2012 Sheepdog CrossFit CrossFit.com 120919 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat		 13m 40s
Workout Scaled
C Drake 09/25/2012 Sheepdog CrossFit Weighted Pull-up 7X1 Weighted pull-ups 1-1-1-1-1-1-1 reps 45-80-80-95(f)-95(f)-95-95 lbs
lbs
lbs
Performed as RX
C Drake 09/24/2012 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 27m 23s
Performed as RX
C Drake 09/20/2012 Sheepdog CrossFit CrossFit.com 120916 For time:
185 pound Clean and jerk, 30 reps
 6m 38s
Workout Scaled
C Drake 09/14/2012 Sheepdog CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 40m 34s
Workout Scaled
C Drake 09/13/2012 Sheepdog CrossFit Split Snatch 7X2 Split Snatch 2-2-2-2-2-2-2 reps

Alternate legs for each rep.		 65-75-95-95-115(f)-95-95-115 lbs
Performed as RX
C Drake 09/12/2012 Sheepdog CrossFit CrossFit.com 120908 Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

Post total hang cleans and total push presses to comments.		 83 reps
Workout Scaled
C Drake 09/11/2012 Sheepdog CrossFit Overhead Squat 5X3 Overhead Squat 3-3-3-3-3 reps 75-95-115-95-115 lbs
Performed as RX
C Drake 09/10/2012 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 59s
Performed as RX
C Drake 09/09/2012 Sheepdog CrossFit CrossFit.com 120904 For time:
95 pound Thruster, 100 reps
 20m 10s
Performed as RX
C Drake 09/06/2012 Sheepdog CrossFit CrossFit.com 120903 Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps		 13m 22s
Performed as RX
C Drake 09/05/2012 Sheepdog CrossFit Manion Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps		 36m 05s
Workout Scaled
C Drake 09/04/2012 Sheepdog CrossFit Holleyman 30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep		 34m 44s
Workout Scaled
C Drake 09/03/2012 Sheepdog CrossFit CrossFit.com 120831 Three rounds for time of:
Run 800 meters
Rest 2 minutes		 13m 39s
Performed as RX
C Drake 09/03/2012 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 295 lbs
135 lbs
285 lbs
Total 715 lbs
Performed as RX
C Drake 09/02/2012 Sheepdog CrossFit Swim/push ups 20 min AMRAP
Swim 100meters (6 laps)
15 pushups		 8 rounds 2 reps
Performed as RX
C Drake 09/01/2012 Sheepdog CrossFit CrossFit.com 120827 For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents		 26m 24s
Performed as RX
C Drake 08/23/2012 Sheepdog CrossFit Power Clean 7X1 Power Clean 1-1-1-1-1-1-1 reps 115-135-145-155-165-175-185(f6)-155 lbs
Performed as RX
C Drake 08/22/2012 Sheepdog CrossFit CrossFit.com 120821 For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters		 16m 12s
Workout Scaled
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