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Athlete Date Sort Location Workout Name Description Results
C Drake 01/21/2016 Sheepdog CrossFit Invictus 160120 A.
3 x 1:00 GHD horizontal hold (20,20,20)
3 x 1:00 bar MU

B.
12min AMRAP
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)		 6 rounds 11 reps
Workout Scaled
C Drake 01/19/2016 Sheepdog CrossFit Invictus 160119 A.
3 x 1:00 DU
E x 1:00 planks, f,s,s

B.
For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
1000 meter row
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees		 14m 54s
Workout Scaled
C Drake 01/16/2016 Sheepdog CrossFit None A.
3x 10 GHD
3 x 10 HSPU

B.
3 RFT
30 OH walking lunge 45lbs
15 Pull ups
400 meter run		 13m 05s
Performed as RX
C Drake 01/15/2016 Sheepdog CrossFit Invictus 160115 A.
3x 1:00 HS walk
3 x 1:00 plank

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
...

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110		 65 reps
Performed as RX
C Drake 01/14/2016 Sheepdog CrossFit Invictus 160115 A.
3 x 1:00 HS walk
3 x 1:00 plank

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
...

 65 reps
Performed as RX
C Drake 01/09/2016 Sheepdog CrossFit None 4 RFT
10 tire flips
10 burpee pullups
20 push ups
30 sit ups		 29m 05s
Performed as RX
C Drake 01/07/2016 Sheepdog CrossFit None A.
3 x 10 GHD
3 x 1:00 DU work

B.
21-15-9
HSPU
Pullups
Pushups
Run 400		 15m 04s
Performed as RX
C Drake 01/02/2016 Sheepdog CrossFit Invictus 160101 A.
3 x 1:00 HS Hold work
3 x1:00 hollow hold

B.
For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 meter run		 22m 10s
Workout Scaled
C Drake 12/28/2015 Sheepdog CrossFit None A.
3 x 1:00 L sit hold
3 x 1:00 DU work

B.
10 min AMRAP
Row 200
10 PP
10 Pull ups
10 HRPU		 3 rounds 206 reps
Performed as RX
C Drake 12/28/2015 Sheepdog CrossFit 151228 A.
3 x 10 GHD
3 x 10 HSPU

B.
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Use a 55-lb. dumbbell for the snatches.		 12m 24s
Workout Scaled
C Drake 12/27/2015 Sheepdog CrossFit None A.
3 x 10 HSPU
3 x 10 GHD

B.
5 x 5 BP

C.
4 RFT
Run 400
15 Pull ups
10 OHS
5 burpees		 17m 55s
Performed as RX
C Drake 12/24/2015 Sheepdog CrossFit None A.
3 x 1 plank. Front,side,side
B.
Every minute, on the minute, for 9 minutes
Minute 1,4,7- pull ups
Minute 2,5,8- push ups
Minute 3,6,9- HSPU		 132 reps
Performed as RX
C Drake 12/21/2015 Sheepdog CrossFit None A.
3 x 10 strict pull ups
3 x 10 GHD

B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Kettlebell Swings (24/16 kg)
30 Push Press (65/45 lbs)
20 Burpees

C.
For time:
500 Meter Row		 1 rounds 54 reps
Performed as RX
C Drake 12/18/2015 Sheepdog CrossFit Outlaw 141212 diane A.
3 x 1:00 plank
3 x ME weighted strict pull ups

B.
5 x 3 OHS

21-15-9 of:

Deadlifts 225/155#
Strict HSPU		 11m 10s
Performed as RX
C Drake 12/16/2015 Sheepdog CrossFit None A.
3 x 1:00 HS Hold
3 x 10 GHD

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead
200 meter row
10 Burpee Pull-Ups
200 meter row. 		2 rounds 2 reps
Performed as RX
C Drake 12/14/2015 Sheepdog CrossFit Invictus 151214 A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps
10 GHD

B.
10,9,8....3,2,1 of BP

C.
Three rounds for time of:
20 Kettlebel Swings (24/16 kg)
15 Pull-Ups
400 Meter Run		 10m 47s
Performed as RX
C Drake 12/11/2015 Sheepdog CrossFit Invictus 151210 A.
3 x 10 strict pull ups
3 x 1:00 hollow holds

B.
For time:
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead		 14m 28s
Workout Scaled
C Drake 12/10/2015 Sheepdog CrossFit Invictus 151209 A.
3 x 5 HSPU
3 x 25 weighted a mat sit up

B.
Three sets of:
Against a 3-minute running clock, complete
Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 2 minutes between sets.		 14 reps
Performed as RX
C Drake 12/08/2015 Sheepdog CrossFit Invictus 151208 A.
3 x 1:00 DU work
3x 1:00 plank(right,left,center)

B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups		 7m 26s
Performed as RX
C Drake 12/01/2015 Sheepdog CrossFit None 3 RFT

Row 500m
21 pushups
12 pullups		 11m 24s
Performed as RX
C Drake 12/01/2015 Sheepdog CrossFit Invictus 151201 A.
3 x 1:00 HS Hold work
3 x 15 GHD

B.
"Sage at 20"
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell		 2 rounds 39 reps
Workout Scaled
C Drake 11/30/2015 Sheepdog CrossFit None A.
3 x ME bar MU
3 x 1:00 hollow hold (30-10-20)

B.
10 min full snatch

C.
10 min AMRAP
10 PP @115
10 TTB
10 24" box jump
10 HRPU		 2 rounds 10 reps
Performed as RX
C Drake 11/28/2015 Sheepdog CrossFit None A.
10 min to est 3rm BP

B.
4 RFT
10 BW DL
10 burgers
10 HSPU

C.
3 x 15 GHD
3 x 1:00 HS walk
 15m 03s
Performed as RX
C Drake 11/26/2015 Sheepdog CrossFit None A.
3 x 1:00 planks
3 x 1:00 HS holds

B.
3 RFT
Run 400
21 HRPU
12 pull ups
6 OAKBS. 1.5 pood

C.
5 x 3 HBBS		 15m 00s
Performed as RX
C Drake 11/25/2015 Sheepdog CrossFit Invictus 151125 A.
3 x10 GHD
3 x ME weighted pullup

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)		 13m 08s
Workout Scaled
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