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Athlete Date Sort Location Workout Name Description Results
C Drake 12/14/2016 Sheepdog CrossFit Invictus 161214 A.
3 x 20/20/20 GHD hold
3 x 10 HSPU

B.
Incline bench
10/8/6/4/2

C.
Five rounds for time of:
15 Deadlifts (135/95 lbs)
12 Hang Power Cleans (135/95 lbs)
9 Front Squats (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)		 11m 34s
Workout Scaled
C Drake 12/10/2016 Sheepdog CrossFit Invictus 161210 A.
3 x 20/20/20 GHD hold
3 x 25 HRPU

B. In teams of two, compete "Reps for Rescue":

400m Run
100 Wall Ball
100 Pull-Ups
100 Hang Power Cleans (95/65)
100 Burpees

*Teammates partition reps as needed but perform the 400m run together.		 24m 06s
Workout Scaled
C Drake 12/06/2016 Sheepdog CrossFit Invictus 161205 A.
3 x 10 GHD
3 x 10 weighted pullups

B.
For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups		 11m 59s
Performed as RX
C Drake 12/02/2016 Sheepdog CrossFit None A.
3 x 15 GHD
3 x ring dip

B.
For time
Row 500
20 PP
20 burpees
20 pull-ups
Row 500

C
Every minute for 10 minutes 2 reps of Bench press		 10m 51s
Performed as RX
C Drake 11/28/2016 Sheepdog CrossFit Invictus 161128 A.
3 x 10 HSPU
3 x 15/30/15 l sit hold

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 push ups		 4 rounds 19 reps
Workout Scaled
C Drake 11/28/2016 Sheepdog CrossFit 161128 A.
3 x 25 push ups
3 x 25 ab mat sit ups

B.
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories		 16m 30s
Workout Scaled
C Drake 11/26/2016 Sheepdog CrossFit None A.
4 1:00 pllank
3 x 1:00 HS Hold

B.
5 x 5 incline bench press

C.
3 RFT
20 cal row
20 burpees
20 ab mat sit ups
20 wall ball		 16m 35s
Performed as RX
C Drake 11/24/2016 Sheepdog CrossFit Invictus 161122 A.
3 x 20/20/20 GHD hold
3 x 10 ring dips

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

C.
10,8,6,4,2 BP		 15m 33s
Workout Scaled
C Drake 11/21/2016 Sheepdog CrossFit None A.
3 x 12 GHD
3 x 10 HSPU

B
21-15-9
Deadlift
Burpees		 8m 28s
Performed as RX
C Drake 11/21/2016 Sheepdog CrossFit Invictus 161121 A.
3 x 10 HSPU
3 x 10 GHD

B.
For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters		 0m 01s
Performed as RX
C Drake 11/19/2016 Sheepdog CrossFit None A.
3 x 5 bar MU
3 x 1:00 plank
3 x 6 KB snatch

B.
3 RFT
Row 500
21 kbs swings
12 pull-ups
9 HRPU		 13m 51s
Performed as RX
C Drake 11/18/2016 Sheepdog CrossFit Daniel A.
3 x 10 HSPU
3 x 10 GHD

B.
10,8,6,4.2 of Bench press

C.
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups		 20m 21s
Workout Scaled
C Drake 11/14/2016 Sheepdog CrossFit None A.
3 x 10 HSPU
3 x 20/20/20 GHD hold

B.
15:00 AMRAP
3 rope climbs
10 burpees
10 pullups		 04 rounds 10 reps
Performed as RX
C Drake 11/08/2016 Sheepdog CrossFit In A.
Complete rounds of 21, 15 and 9 reps for time of:
Bench press (155)
Kettle-bell Swings (32/24 kg)
Strict Push-Ups
Pull-Ups

B.
3 x 10 GHD		 11m 05s
Performed as RX
C Drake 11/07/2016 Sheepdog CrossFit None 15:00 amrap
Row 500
10 strict HSPU
10 GHD
10 strict pull-ups
10 strict push ups		 2 rounds 507 reps
Performed as RX
C Drake 11/01/2016 Sheepdog CrossFit None 3 x 10 HSPU
3 x 15 GHD

B.
Run 800
50 pull ups
100 push ups
50 ab may sit ups

 20m 58s
Performed as RX
C Drake 10/13/2016 Sheepdog CrossFit None A.
3 x 10 ring dip
3 x 20/20/20 GHD hold. No arms, arms, punch

B.
3 RFT
Run 400
5 strict pull ups
10 GHD
15 air squat
20 push upa		 14m 18s
Performed as RX
C Drake 10/11/2016 Sheepdog CrossFit None 3 RFT
Row 500
10 bench press
10 GHD
10 PP
10 BS		 15m 56s
Performed as RX
C Drake 10/10/2016 Sheepdog CrossFit None 7 RFT
9 HSPU
9 pull-ups
9 burpees		 20m 09s
Performed as RX
C Drake 10/09/2016 Sheepdog CrossFit Invictus 161004 A.
3 x 15 GHD
3 x 10 HSPU

B.
12 min
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24/20)
10 Pull-Ups

Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)
 182 reps
Performed as RX
C Drake 10/05/2016 Sheepdog CrossFit None A
3 x 20/20/20 GHD hold
3 x 10 ring dip

B.
FT
50 deadlifts
50 pull-ups
50 push ups
50 abmat sit ups		 13m 10s
Performed as RX
C Drake 10/03/2016 Sheepdog CrossFit Invictus 161003 A.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings 2 pood
10 Wall Ball Shots (20/14 lbs)

B.
3 x 10 BP
3 x 10 HSPU
3 x 10 GHD		 5 rounds 12 reps
Performed as RX
C Drake 10/02/2016 Sheepdog CrossFit None A.
3 x 1:00 HS walk
3 x 15 GHD

B.
3 RFT
Run 800
5 KB man makers
10 pull-ups
15 pushups		 23m 47s
Performed as RX
C Drake 09/29/2016 Sheepdog CrossFit Invictus 160927 A.
3 x 20/20/0 GHD hold
3 x 10 strict pull ups

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar		 4 rounds 17 reps
Performed as RX
C Drake 09/28/2016 Sheepdog CrossFit None In teams of two, complete the following for time with only one partner working at a time:
50 Pull-Ups
400m Run (together)
21 Thrusters, 95#
400m Run (together)
100 Push-Ups
400m Run (together)
50 Pull-Ups 		10m 48s
Performed as RX
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