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Athlete Date Sort Location Workout Name Description Results
C Drake 08/20/2012 Sheepdog CrossFit CrossFit.com 120819 Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees		 6m 40s
Workout Scaled
C Drake 08/15/2012 Sheepdog CrossFit CrossFit.com 120815 Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips		 8 rounds 7 reps
Workout Scaled
C Drake 08/14/2012 Sheepdog CrossFit CrossFit.com 120813 Three rounds for time of:
Row 500 meters
Run 400 meters

 12m 14s
Performed as RX
C Drake 08/13/2012 Sheepdog CrossFit CrossFit.com 120810 Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.
 OH: 95-105-115-115-125 lbs
FS: 135-145-165-175-185 lbs
BS: 225-245-255-265-280 lbs
Performed as RX
C Drake 08/12/2012 Sheepdog CrossFit CrossFit.com 120811 10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.		 35m 35s
Performed as RX
C Drake 08/11/2012 Sheepdog CrossFit Jared 4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups		 58m 49s
Performed as RX
C Drake 08/09/2012 Sheepdog CrossFit CrossFit.com 120807 Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight.		 45-65-75-85-95-95-95-100-100-100-100-105-105-105-105 lbs
Performed as RX
C Drake 08/08/2012 Sheepdog CrossFit Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 290 reps
Performed as RX
C Drake 08/07/2012 Sheepdog CrossFit CrossFit.com 120805 Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
 SP-115-135(f)-125-130-135-135 lbs
PP-125-135-140(f5)-140-145(f)-135 lbs
PJ-125-125-135-140(f5)-140-140(f3)-135 lbs
Performed as RX
C Drake 08/03/2012 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 39m 48s
Performed as RX
C Drake 08/02/2012 Sheepdog CrossFit Clean and Jerk 5X3 Clean and Jerk 3-3-3-3-3 reps 95-115-125-145(2,1)-145(1-1-1) lbs
Performed as RX
C Drake 07/31/2012 Sheepdog CrossFit CrossFit.com 120729 Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.		 36m 14s
Performed as RX
C Drake 07/30/2012 Sheepdog CrossFit CrossFit.com 120728 Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups		 12m 38s
Workout Scaled
C Drake 07/28/2012 Sheepdog CrossFit CrossFit.com 120726 For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups		 13m 49s
Workout Scaled
C Drake 07/27/2012 Sheepdog CrossFit Push Press 7X2 Push Press 2-2-2-2-2-2-2 115(2)-125(2)-135(2)-145(2)-155(2)-155(2)165(fx2)-145(fx2) lbs
Performed as RX
C Drake 07/27/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Chipper For time:
10 Overhead Squats (155/105lbs)
10 Box jump overs (24/20" box)
10 Fat bar thrusters (135/95lbs)
10 Power cleans (205/125lbs)
10 Toes-to-bar
10 Burpee muslce-ups
10 Toes-to-bar
10 Power cleans (205/125lbs)
10 Fat bar thrusters (135/95lbs)
10 Box jump overs (24/20" box)
10 Overhead Squats (155/105lbs)		 20m 07s
Workout Scaled
C Drake 07/26/2012 Sheepdog CrossFit Ship Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box		 34m 46s
Workout Scaled
C Drake 07/23/2012 Sheepdog CrossFit Front Squat 6X2 Front Squat 2-2-2-2-2-2 155-165-175-175-180-180 lbs
Performed as RX
C Drake 07/22/2012 Sheepdog CrossFit CrossFit.com 120720 For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups		 13m 50s
Workout Scaled
C Drake 07/21/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 35s
Performed as RX
C Drake 07/20/2012 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 5m 18s
Workout Scaled
C Drake 07/18/2012 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 15m 22s
Workout Scaled
C Drake 07/17/2012 Sheepdog CrossFit CrossFit.com 120714 For time:
185 pound Clean and jerk, 10 reps
Sprint 100 yards
20 foot Rope climb, 7 ascents
Sprint 100 yards
185 pound Clean and jerk, 1 reps		 9m 07s
Workout Scaled
C Drake 07/16/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Track Triplet Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters
 16m 42s
Workout Scaled
C Drake 07/15/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Clean Ladder Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

Begin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.		 95-105-115-125-(135)(f) lbs
Performed as RX
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