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Athlete Date Sort Location Workout Name Description Results
C Drake 06/02/2016 Sheepdog CrossFit Hildy A.
3 x 10 GHD
3 x 1:00 HS hold work

B.
For time:
30 calorie row
50 thrusters, 45-lb. barbell
50 pull-ups
50 wall-ball shots, 20-lb. ball
30- calorie row
 18m 15s
Performed as RX
C Drake 06/01/2016 Sheepdog CrossFit None A.
3 x 10 chin ups
3 x 20/20/20 GHD hold

B.
10,8,6,5,2 of BP

C.
3 RFT
4 bar MU
8 strict HSPU
16 KBS		 08m 06s
Performed as RX
C Drake 05/28/2016 Sheepdog CrossFit Invictus 160528 A.
3 x 10 ring dip
3 x 10 GHD

B.
for time:
Run 800 Meters
50 Strict Pull-Ups
25 Push Presses 75
50 Lunges
25 Push Presses 75
25 Strict Pull-Ups
Run 800 Meters 		17m 30s
Workout Scaled
C Drake 05/25/2016 Sheepdog CrossFit None A.
3 x 10 ring dips
3 x 10 GHD

B.
10,9,8,7,6.....2,1 of Bench press

C.
Run 800
100 ft HS walk
10 OHS
500 meter row
50 burpees
5 OHS		 17m 19s
Performed as RX
C Drake 05/24/2016 Sheepdog CrossFit Invictus 160524 A.
3 x 25 push ups
3 x:15/:15:15 parallette L sit holds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 hang power cleans
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings		 1 rounds 41 reps
Performed as RX
C Drake 05/22/2016 Sheepdog CrossFit Jackie A.
3 x 1:00 HS walk
3 x 1:00 (20/20/20) GHD hold

B
5x5 incline bench press

C.
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 08m 53s
Performed as RX
C Drake 05/21/2016 Sheepdog CrossFit None A.
3 x 10 leg raise
3 x 10 strict pull up

B.
5 RFT
4 Ring Muscle-ups
7 Strict Handstand Push-ups
12 1.5 pood one arm kettle bell snatch		 20 rounds 58 reps
Performed as RX
C Drake 05/20/2016 Sheepdog CrossFit 2016 CrossFit Games Regional WOD 3 & 4 A.
3 x 10 HSPU
3 x 1:00 plank

B.
For time:
52 wall-ball shots
104 pull-ups
 13m 14s
Workout Scaled
C Drake 05/17/2016 Sheepdog CrossFit None Run 1 and 1/2 miles
50 lunges
100 push ups
50 sit ups		 1h 39m 00s
Performed as RX
C Drake 05/14/2016 Sheepdog CrossFit 2016 CrossFit Games Regional WOD 7 A.
3 x 10 HSPU
3 x 10 GHD

B.
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

Men use 95 lb., women use 65 lb.		 08m 30s
Performed as RX
C Drake 05/13/2016 Sheepdog CrossFit None A.
3 x 1:00 HS hold
3 x 1:00 GHD hold

B.
9:00 AMRAP
5 push press
10 pull-ups
15 push ups
10 TTB
5 bent over row.
3 rounds 1 reps
Performed as RX
C Drake 05/13/2016 Sheepdog CrossFit 2016 CrossFit Games Regional WOD 5 A.
3 x 10 HSPU
3 x 1:00 DU

B.
10 min to est 3rm BP

C.
3 rounds for time of:
400-meter run
40 GHD sit-ups
7 deadlifts

Men use 405 lb., women use 275 lb.
20m 58s
Workout Scaled
C Drake 05/12/2016 Sheepdog CrossFit None 12:00 AMRAP
1 leg less rope climb, 30 ft
10 HSPU
20 sit-ups
20 air squats		 4 rounds 1 reps
Performed as RX
C Drake 05/11/2016 Sheepdog CrossFit None 15 min AMRAP
2 flight of stairs
10 pull-ups
2 flights down
10 BP
10 GHD		 7 rounds 0 reps
Performed as RX
C Drake 05/02/2016 Sheepdog CrossFit Invictus 160502 A.
Row 500
5 Hang Power Cleans
10 abmat sit ups
15 Hand-Release Push-Ups
5 HSPU
 13m 58s
Performed as RX
C Drake 04/30/2016 Sheepdog CrossFit Invictus 160430 A.
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Push Press (75/55 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Rowing for Calories
Rest 60 seconds

B.
3 x 5 WSPU
3 x 20/20/20 GHD hold		 173 reps
Performed as RX
C Drake 04/29/2016 Sheepdog CrossFit Invictus 160429 A.
3 x 10 DKBPU
3 x 10 GHD sit up

B.
Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell		 14m 20s
Workout Scaled
C Drake 04/27/2016 Sheepdog CrossFit None 5 RFT
1 25 foot rope climb
10 feet anchored in tire sit ups
10 bench press		 10m 50s
Performed as RX
C Drake 04/25/2016 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 30s
Performed as RX
C Drake 04/25/2016 Sheepdog CrossFit Invictus 160425 A.
3 x 6 deficeit HSPU
3 x 20/20/20 GHD hold

B.
10 Renegade Rows
20 Calorie Row on Concept 2
30 Kettlebell Swings (32/24 kg)
400 Meter Run

C.
4 x 5 OHS		 7m 10s
Performed as RX
C Drake 04/24/2016 None None A.
3 x 10 Leg raise
3 x 10 ring dip

B.
Run 800
30 pull up
30 Front squat
30 HSPU
Run 800

C
10 min to est 3 rm of bench press		 22m 47s
Performed as RX
C Drake 04/22/2016 Sheepdog CrossFit 160422 A.
4 x :30 GHD hold
3 x 20 push-ups

B.
Complete as many rounds as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
155-lb. hang power cleans, 5 reps		 3 rounds 35 reps
Workout Scaled
C Drake 04/20/2016 Sheepdog CrossFit None 3 x 10 GHD
3 x 20 push ups

4 RFT
Row 500
5 burpee bar muscle ups		 21m 26s
Performed as RX
C Drake 04/19/2016 Sheepdog CrossFit None 3 x 10 toe raise
3 x 20 push ups

7 RFT
7 squat cleans
7 burpees
7 pull up		 22m 35s
Performed as RX
C Drake 04/18/2016 Sheepdog CrossFit None 3 x 10/20/10/20 GHD hold

3 RFT
5 HSPU
10 pull ups
15 push press
20 KBS		 10m 59s
Performed as RX
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