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Athlete Date Sort Location Workout Name Description Results
C Drake 09/26/2016 Sheepdog CrossFit Invictus 160923 A.
3 x 20 HRPU
3 x 10 GHD

B.
5 rounds for time of:
Run 400 Meters
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups		 14m 15s
Workout Scaled
C Drake 09/20/2016 Sheepdog CrossFit Invictus 160920 A.
3 x 10 SPU
3 x 1:00 planks

B.
8,6,4,2,4,6 BP

C
Five rounds for time of:
Run 400 Meters
10 Toes to Bar
20 Push-Ups		 18m 48s
Performed as RX
C Drake 09/16/2016 Sheepdog CrossFit 160901 A.
3 x 20/20/20 GHD hold
3 x 10 ring dip

B.
Complete as many rounds as possible in 10 minutes of:
95-lb. power snatches, 10 reps
10 burpees		 3 rounds 11 reps
Performed as RX
C Drake 09/15/2016 Sheepdog CrossFit None A.
3 x 10 GHD
3x 20 bar push ups

B.
4 RFT
10 strict hand stand push ups
20 pull ups
Run 400		 18m 04s
Performed as RX
C Drake 09/07/2016 Sheepdog CrossFit None A.
2 x 1:00 HS walk
2 x 10 GHD

B.
21-15-9 reps for time of:
Bar-facing-burpees
pull-ups
HRPU

 08m 09s
Performed as RX
C Drake 09/05/2016 Sheepdog CrossFit Invictus 160905 A.
3 x 1:00 weight vest planks
3 x 10 weighted pull ups

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

C.
Bench press
10-6-4-2		 16m 00s
Performed as RX
C Drake 09/04/2016 Sheepdog CrossFit None A.
3 x 20/20/20 GHD hold
3 x 1:00 HS hold

B.
12:00 AMRAP
Run 400
20 pull-ups
20 ab mat
20 push ups		 2 rounds 400 reps
Performed as RX
C Drake 08/31/2016 Sheepdog CrossFit Invictus 160818 A.
For time:
Row 1000 Meters
followed immediately by...
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes

B.
3 x 10 GHD
3 x 20 HRPU
 15m 57s
Performed as RX
C Drake 08/28/2016 Sheepdog CrossFit Invictus 160826 A.
3 x 10 HSPU
3 x 20/20/20 GHD hold

B.
For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run		 18m 22s
Workout Scaled
C Drake 08/27/2016 Sheepdog CrossFit Helen A.
3 x 10 GHD
3 x 20 push ups

B. Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 55s
Performed as RX
C Drake 08/22/2016 Sheepdog CrossFit Invictus 160822 A.
3 x 10 GHD
3 x 10 ring dip

B.
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)

C.
3 x 15 incline push ups. 		12m 01s
Workout Scaled
C Drake 07/21/2016 Sheepdog CrossFit Invictus 160721 A.
3 x 1:00 planks
3 x 1:00 HS hold, wall

B.
Five rounds for time of:
Row 500 Meters
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

C.
7 x 3 incline BP		 21m 34s
Performed as RX
C Drake 07/20/2016 Sheepdog CrossFit Invictus 160720 A.
3 x 10 GHD
3 x 10 HSPU

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters

C.
7 x 3 BP		 19m 04s
Performed as RX
C Drake 07/16/2016 Sheepdog CrossFit Invictus 160714 A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

C. 10,9,8,7,,,,,,,3,2,1 BP		 11m 50s
Performed as RX
C Drake 07/13/2016 Sheepdog CrossFit Invictus 160713 A.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups		 5 rounds 13 reps
Performed as RX
C Drake 07/12/2016 Sheepdog CrossFit None A.
10 min of 2 rep DL

B.
3 RFT
Row 500 Meters
5 Hand-Release Push-Ups
10 Box Jumps (24/18)
5 Hand-Release Push-Ups
10 Box Jumps (24/18)
5 Hand-Release Push-Ups
10 Box Jumps (24/18)
Run 400 Meters

C.
3 x 10 SPU
3 x 20/20/20 GHD hold		 24m 53s
Performed as RX
C Drake 07/06/2016 Sheepdog CrossFit None A.
4 x 10 BP
4 x 10 GHD

B.
15 min AMRAP
Row 250
5 HSPU
10 burpees
15 Pull ups		 4 rounds 0 reps
Performed as RX
C Drake 07/05/2016 Sheepdog CrossFit 160705 A.
3 x 20/20/20 GHD hold
3 x 10 hspu

B.
10 min snatch

C.
Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups

Jump to a bar at least 6 inches beyond your reach.		 4 rounds 0 reps
Performed as RX
C Drake 06/30/2016 Sheepdog CrossFit None A.
3 x 10 GHD
3 x 10 SPU

B.
10 min of 3rep BP

C.
3 RFT
Row 500
15 PP
15 burpee OTB		 18m 55s
Performed as RX
C Drake 06/26/2016 Sheepdog CrossFit None A.
5 x 10 GHD
5 x 10 BP

B.
75 pull ups
75 push ups
Row 500
50 pull ups
50 push ups
Row 500
25 Pull ups
25 push ups
Row 500		 27m 27s
Performed as RX
C Drake 06/25/2016 Sheepdog CrossFit None A.
3 x 1:00 HS walk
3 x 20/20/20 GHD hold

B.
10 min of 2 rep DL

C.
3 RFT
Run 400
5 PP
10 burpees
15 pull ups
20 WB		 18m 16s
Performed as RX
C Drake 06/23/2016 Sheepdog CrossFit Mary XXX Complete as much as possible in 20 minutes of:
10 GHD
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 GHD
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 GHD
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups		 197 reps
Workout Scaled
C Drake 06/20/2016 Sheepdog CrossFit None A.
4 x 1:00 plank
4 x 1:00 HS Hold

B.
15:00 AMRAP
5 OHS
10 PP
15 Pull ups
20 bar dips
Row 250		 2 rounds 08 reps
Performed as RX
C Drake 06/19/2016 Sheepdog CrossFit None 21-15-9
Run 400
HSPU
Pull-ups
Push ups

10,9,8,7,6.......2,1
BP
GHD		 17m 05s
Performed as RX
C Drake 06/10/2016 Sheepdog CrossFit None A.
3 x 1:00 plank
3x 1:00 HS Hold

B.
5 x 3 BP

C.
21-15-9 reps for time of
hang squat cleans
Chest-to-bar pull-ups
Abmat sit ups		 10m 43s
Performed as RX
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