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Athlete Date Sort Location Workout Name Description Results
Charles Drake 08/09/2021 Sheepdog CrossFit Pulling Annie For time:

50-40-30-20-10

Dubs (x3 SUs)
Sit-Ups
Pull-ups (15 each round)		 14m 32s
Performed as RX
Charles Drake 08/05/2021 Sheepdog CrossFit None 7 x 65% OHS 135-155-175-175-165-165-165-165 lbs
Performed as RX
Charles Drake 08/04/2021 Sheepdog CrossFit None 18-16-14-12

Dbl DB push press #50
Chest to Bar Pull ups
Calorie Row		 17m 48s
Performed as RX
Charles Drake 08/02/2021 Sheepdog CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 18 rounds 13 reps
Performed as RX
Charles Drake 06/10/2021 Sheepdog CrossFit None 14 min AMRAP
60 cal row
50 T2B
40 WB
30 PC @135
20 MUs		 173 reps
Performed as RX
Charles Drake 06/10/2021 Sheepdog CrossFit None Run 1.5 miles 16m 40s
Performed as RX
Charles Drake 05/31/2021 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 51m 18s
Performed as RX
Charles Drake 05/26/2021 Sheepdog CrossFit Can I speak with the manager Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Throughout the workout complete "Karen:" - 150 wall balls 20/14

*wall balls reps can be done and partitioned at any point of workout
 23m 52s
Performed as RX
Charles Drake 05/23/2021 Sheepdog CrossFit None Partner WOD:

2000m row
80 Double DB box step ups #35
60 S2OH 95
80 HR Push ups
1000m Row		 26m 32s
Performed as RX
Charles Drake 05/23/2021 Sheepdog CrossFit Coffey For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up		 38m 07s
Performed as RX
Charles Drake 05/18/2021 Sheepdog CrossFit Avenger bench tonnage As many pounds lifted as possible in 2:00

Bench press a weight of your choosing for max tonnage		 5610 lbs
Performed as RX
Charles Drake 05/18/2021 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 05m 07s
Performed as RX
Charles Drake 05/18/2021 Sheepdog CrossFit None Half Murph
Run 800m
50 pull-ups
100 push-ups
150 squats
Run 800m

Rest 5 min

Annie
50-40-30-20-10
Dubs (x2 SUs)
Sit-ups

Rest 5 min

5 RFT:
15 GHD
10 PP @ 95		 46m 23s
Performed as RX
Charles Drake 05/17/2021 Sheepdog CrossFit None EMOM x10 min
5 x 65% DL 185

last minute max unbroken no more than 10

E3MOM x 15 min
10 Double DB Push Press #50
50 DUB's (75 singles)
10 burpee box jump overs 24"		 13m 52s
Performed as RX
Charles Drake 05/17/2021 Sheepdog CrossFit None 1000m Row
5 rds of:
5 PC @95
5 burpee box get overs 30"
500m Row
4 rds of:
4 PC @115
4 burpee box get overs 30"
250m Row
3 rds of:
3 PC @145
3 burpee box get overs 30"		 23m 58s
Performed as RX
Charles Drake 05/16/2021 Sheepdog CrossFit Payne Train Run 300M
5 rounds of Cindy
Run 300M
4 rounds of Cindy
Run 300M
3 Rounds of Cindy
Run 300M
2 rounds of Cindy
Run 300M
1 round of Cindy		 20m 49s
Performed as RX
Charles Drake 05/15/2021 Sheepdog CrossFit None Partner WOD w/ Nick

30-20-10
BB DL's 185
HR Push ups

30-20-10
AKB swings 50
AbMat sit-ups

30-20-10
Front Squats 135
Ring rows
26m 58s
Performed as RX
Charles Drake 05/15/2021 Sheepdog CrossFit None Partner WOD
15 min AMRAP

P1 holds plate OH #25
P2 completes 1 round then switch

Row 10 Cal
4 burpees over rower

Rest 5 min

15 min AMRAP
P1 wall sit
P2 completes 1 round then switch

3 wall walks
6 SA Devil's press #50
9 reverse lunges


 7 rounds 32 reps
Performed as RX
Charles Drake 05/14/2021 Sheepdog CrossFit None 10 min warm up to 75% strict press

EMOM five mins
5 strict press (95)

Rest 3 min
EMOM x 5 mins
5 push press (105)

AMRAP 12 mins
500m row
20 walking lunges with plate OH 35/25
10 ground to OH with plate
 3 rounds 250 reps
Performed as RX
Charles Drake 05/14/2021 Sheepdog CrossFit None EMOM x 5 Min
5 strict press

EMOM x 5 min
5 push press

12 min AMRAP
500m Row
20 OH Plate Walking Lunges 35
10 Ground to OH with plate 35		 03 rounds 250 reps
Performed as RX
Charles Drake 05/12/2021 Sheepdog CrossFit None 10 Min warm up to 75% back squat

E2MOM x 10 min
5 Tempo back squats (3 second decent)

5 min climb the ladder

2-4-6-8-10....
Box jumps
AKB swings 50/35

rest 3 min

5 min climb the ladder

2-4-6-8-10....
sit ups
DUBS		 14 rounds 18 reps
Performed as RX
Charles Drake 05/10/2021 Sheepdog CrossFit None E90Sec x 7.5 mins

1 hang snatch
1 snatch balance
2 OH squats
80% of 1RM

E90Sec 4.5 min
2 squat snatches

3 RDS for time:

10/8 cal on bike
7 BMU
*rest 30 sec*
50 DUBs or 75 SU's
7 BMU
*rest 30 sec*		 13m 13s
Performed as RX
Charles Drake 05/08/2021 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 47m 48s
Performed as RX
Charles Drake 05/07/2021 Sheepdog CrossFit None 10 RFT with Partner:

10 95# thrusters
10 pull-ups
Run 400m

Alternated each exercise 		25m 18s
Performed as RX
Charles Drake 05/06/2021 Sheepdog CrossFit None EMOM 20 Minutes:
1) Unbroken pull-ups
2) Unbroken push-ups
3) Air squats
4) Rest

score is total # of squats

Beginning at 20:00
8 x Run 200m sprint one minute rest in between.		 233 reps
Performed as RX
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