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Athlete Date Sort Location Workout Name Description Results
C Drake 04/09/2016 Sheepdog CrossFit Christine A.
4 x 1:00 Plank
3 x 10 Weighted pull up

B.
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps

C. 10,9,8,7.....2,1 of BP		 14m 19s
Performed as RX
C Drake 04/05/2016 Sheepdog CrossFit None A.
3 x 20/20/20 GHD hold
3 x 10 SHPU

B. 10 1rm FS work

C.
Run 800
20 HPC @ 165
100 DU		 14m 50s
Performed as RX
C Drake 03/31/2016 Sheepdog CrossFit Invictus 160331 A.
3 x 1:00 planks
3 x 10 ring dip

B.
Three rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double unders

C.
5 x 2 BP		 13m 09s
Workout Scaled
C Drake 03/29/2016 Sheepdog CrossFit CrossFit Games Open 16.5 A.
3 x 10 GHD
3 x 10 butterfly PU

B.
21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar-facing Burpees

Men use 95 lb.
Women use 65 lb.		 25m 23s
Performed as RX
C Drake 03/28/2016 Sheepdog CrossFit None A.
3 x 20/20/20 GHD hold

B. 1.5 mile run followed by 2 RFT of:
5 leg less rope climbs
10 power snatch
15 strict HSPU		 25m 00s
Performed as RX
C Drake 03/26/2016 Sheepdog CrossFit CrossFit Games Open 16.4 A.
3 x 10 GHD
3 x 15 HRPU

B.
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target		 123 reps
Performed as RX
C Drake 03/24/2016 Sheepdog CrossFit None A.
3 x 10 GHD
3 x 10 ring dip

B.
10 min AMRAP
500m row
12 CTB
12 HSPU		 2 rounds 50 reps
Performed as RX
C Drake 03/19/2016 Sheepdog CrossFit CrossFit Games Open 16.3 A.
3 x 1:00 DU work
3 x 1:00 plank (front,side,side)

B.
10 min to est 5 RM deadlier

C.
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 4 rounds 10 reps
Performed as RX
C Drake 03/17/2016 Sheepdog CrossFit None A.
3 x 1:00 GHD hold
3 x 7 ring dip

B.
12:00 to est 3RM BP
135,155,165,185,195,205 lbs
Performed as RX
C Drake 03/17/2016 Sheepdog CrossFit Invictus 160317 A.
3 x 10 GHD
3 x 10 bar dips

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies - perform 10 strict)
15 Kettlebell Swings (32/24 kg)		 2 rounds 604 reps
Performed as RX
C Drake 03/16/2016 Sheepdog CrossFit None A.
3 x dt lab walks
3 x 25 sit up

B.
3 RFT
Run 400
10 SPU
10 HSPU
20 HRPU

C.
E2MOM
4 snatches
8 burped over the bar		 15m 00s
Performed as RX
C Drake 03/14/2016 Sheepdog CrossFit None A.
3 x 1:00 GHD hold

B.
3 RFT
Row 500
20 KPU
10 SPU
10 HSPU
20 abmat situp		 21m 04s
Performed as RX
C Drake 03/14/2016 Sheepdog CrossFit Invictus 160314 A.
3 x 10 strict pull up
3 x 20/20/20 GHD hold

B.
10 min to est 3rm BP

C.
For time:
Row 1000 Meters
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups		 12m 10s
Performed as RX
C Drake 03/11/2016 Sheepdog CrossFit None 3 x 10 GHD hold
3 x 5 HSPU

3 RFT
Row 500
25 KPU
10 GHD
5 BS		 16m 57s
Performed as RX
C Drake 03/01/2016 Sheepdog CrossFit 160301 A.
3 x 10 TTB
3 x 3 attempts hand stand walk

B.
e2MOM
1 snatch

C.
9-15-21 reps for time of:
Row for calories
115-lb. power snatches		 9m 52s
Performed as RX
C Drake 02/27/2016 Sheepdog CrossFit CrossFit Games Open 16.1 A.
3 x 1:00 ghd hold
3 x 5 HSPU

B.
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 bar-facing burpees over the bar
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.		 6 rounds 11 reps
Performed as RX
C Drake 02/23/2016 Sheepdog CrossFit 160219 A.
3 x 10 GHD hold
3 x 10HSPU

B.
For time, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 reps

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.		 18m 57s
Workout Scaled
C Drake 02/19/2016 Sheepdog CrossFit 160218 A.
3 x 1:00 GHD hold
3 x 10 HSPU

B.
5 x 5 BP

C.
21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell

Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.		 14m 47s
Workout Scaled
C Drake 02/14/2016 Sheepdog CrossFit Invictus 160210 A.
3 x 10 HSPU
3 x 1:00 GHD hold 10 on 10 off
3 x 10 BP

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups		 2 rounds 11 reps
Workout Scaled
C Drake 02/04/2016 Sheepdog CrossFit None A.
3 x1:00 GHD hold
3 x 1:00 DU work

B.
15 min AMRAP
Row 500m
20 pull ups
15 HRPU
10 HSPU
5 full snatch
 1 rounds 545 reps
Performed as RX
C Drake 02/02/2016 Sheepdog CrossFit 160202 A.
3 x 1 GHD
3 x 1:00 HS Hold work

B.
For time:
9 bar muscle-ups
21 push jerks, 115 lb.
7 bar muscle-ups
15 push jerks, 115 lb.
5 bar muscle-ups
9 push jerks, 115 lb.		 11m 10s
Workout Scaled
C Drake 02/01/2016 Sheepdog CrossFit None A.
3 x 20 HRPU
3 x 1:00 GHD hold by 10 and 15

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Handstand Push-Ups
10 Toes to Bar
15 pull ups
20 Double-Unders
Run 200		 3 rounds 40 reps
Performed as RX
C Drake 01/27/2016 Sheepdog CrossFit Invictus 160125 A.
3 x 1:00 HS hold work
3 x 1:00 parrallette L sit holds

B.
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders
 1 rounds 40 reps
Performed as RX
C Drake 01/24/2016 Sheepdog CrossFit None A.
3 x 1:00 GHD hold
3 x 5 weighted pull UPS

B. 5,4,3,2,1 BP

C.
5 RFT
10 KB thrusters
5 Burpee Box Jump-Overs
5 Toes to Bar
10 push ups
 12m 45s
Performed as RX
C Drake 01/22/2016 Sheepdog CrossFit Invictus 160122 A.
Five sets of:
Snatch + 3 Overhead Squats
Rest 2 minutes

B.
Three rounds for time of:
10 strict pullmups
10 Strict Handstand Push-Ups
15 Alternating Front Racked Lunges (135/95 lbs)

C.
Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds		 11m 35s
Workout Scaled
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