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Athlete Date Sort Location Workout Name Description Results
Charles Drake 01/24/2020 Sheepdog CrossFit None 10 Minute AMRAP
20 Overhead Plate Walking Lunges Rx(45/25)
15 Wall Balls (20/14)
10 Burpee to Plate		 03 rounds 27 reps
Performed as RX
Charles Drake 01/20/2020 Sheepdog CrossFit Grace 10 min cap

135 pound Clean and Jerk, 30 reps		 04m 35s
Performed as RX
Charles Drake 01/18/2020 Sheepdog CrossFit None Climb the Ladder
-everything starts at 1, then 2, 3, 4, etc
8 Minute AMRAP
DB Thruster (50/35)
Pull-ups
4 Minute Rest
8 Minute AMRAP
KB Headcutter (50/35)
Lateral Burpee over KB
4 Minute Rest
8 Minute AMRAP
Wall Ball (20/14)
Toes to Bar		 27 rounds 40 reps
Workout Scaled
Charles Drake 01/16/2020 Sheepdog CrossFit None 75 Seconds on : 75 seconds off (20 Minutes)
2 Rounds
Max Cal Assault Bike
Max Cal Rower
Max Double Unders
Max Thrusters (45/35)
(these should be sprint type efforts, but sustainable for the 75 seconds)
15 Minute AMRAP
200 Meter Run
30 V-Up
20 SA DB Hang Clean and Jerk (50/35) (10 each arm)
10 Box Jump (24/20)		 02 rounds 140 reps
Performed as RX
Charles Drake 01/13/2020 Sheepdog CrossFit None 10 Minute AMRAP:

10 T2B
20 Goblet Squats (50/35)
40 DU's or 80 SU's		 04 rounds 67 reps
Performed as RX
Charles Drake 01/12/2020 Sheepdog CrossFit None With a partner one working at a time except run and v-ups.

10 min AMRAP
20 cal Row
20 Hang Cleans @115
20 Box Jump Overs 24

Rest 3 min

10 min AMRAP
200m run w/ partner
20 SA KB swings @50/35
20 SA Push Press@50/35

Rest 3 min

10 min AMRAP
20 Cal Assault Bike
20 tire flip
20 synchronized vups 		10 rounds 35 reps
Performed as RX
Charles Drake 01/10/2020 Sheepdog CrossFit None 3 rnds for time (12 min cap)
6 hang snatch @95
12 OH Squats @95
18 Burpee box jump overs
200m run		 13m 18s
Performed as RX
Charles Drake 01/10/2020 Sheepdog CrossFit None BB Warm-up (10 Minutes)
5 Power Cleans
5 Front Squat
5 Cleans
A) Clean w/ Pause at Shin
-Every 2 Minutes for 10 Minutes
-Start with a light weight and build to 75% over the 5 sets (reps per set - 3,2,2,1,1)
B) 1 Clean
-Every 2 Minutes for 10 Minutes
-80%, 85%, 90%, 85%, 90%,
C) 2 Clean Pulls
-Every 2 Minutes for 10 Minutes, at 100%
5 Minutes to get to 70% for Jerks
D) 1 Jerks
-Every 2 Minutes for 10 Minutes
-80%, 85%, 90%, 85%, 90%,		 See notes lbs
Performed as RX
Charles Drake 01/09/2020 Sheepdog CrossFit 5k Run PPMD run Disney 5k 27m 51s
Performed as RX
Charles Drake 01/07/2020 Sheepdog CrossFit None 20 Minutes Total - If you finish the rounds before the time then rest the remaining time
0:00-5:00
3 Rounds
10 SA DB Snatches (50/35)
10 Toes to Bar
5:00-10:00
3 Rounds
10 SA DB Hang Clean and Jerks (50/35)
10 Pull-ups
10:00-15:00
3 Rounds
10 Calorie Row
10 Toes to Bar
15:00-20:00
3 Rounds
10 Wall Balls (20/14)
10 Pull-ups (Ring Rows)		 19m 45s
Performed as RX
Charles Drake 01/06/2020 Sheepdog CrossFit None E2MOM for 10 minutes 10SDL

15 minute AMRAP
40 American KB swings @ 45
30 pushups
20 35# plate OH Walking Lunges
10 burpees 		3 rounds 27 reps
Performed as RX
Charles Drake 01/05/2020 Sheepdog CrossFit None Teams of two:

1) 100 calorie row buy in (divide as necessary)
2) 15 min AMRAP
40 partner wall ball
30 v ups
20 dball AHAP
10 synchronized up/downs
Run 200 m as team		 04 rounds 67 reps
Performed as RX
Charles Drake 01/03/2020 Sheepdog CrossFit None For Time (15 Minute Cap)
100-80-60-40-20
Double Unders
50-40-30-20-10
Goblet Squat (70/50)		 14m 04s
Performed as RX
Charles Drake 01/02/2020 Sheepdog CrossFit None Every 3 Minutes for 18 Minutes
6 Devils Press (50/35)
12 Pull-ups
6 2DB Hang Clean and Jerk (50/35)		 1m 50s
Performed as RX
Charles Drake 12/28/2019 Sheepdog CrossFit None 50 wall balls @20
40 box jump overs
30 SA forward lunges 35 OH
20 Devils Press @35
10 Cal on Assault Bike		 10m 21s
Performed as RX
Charles Drake 12/27/2019 Sheepdog CrossFit None 4 Rounds for Time (13 Minute Cap)
200m Run
20 SA DB Overhead Walking Lunges Rx(50/35) (10 each arm)
10 Pull-Ups
Accessory Work 2-3 sets
Leg Curls (wall ball or rower) x15
Banded Tricep Pushdowns x20		 09m 52s
Workout Scaled
Charles Drake 12/26/2019 Sheepdog CrossFit None 10 Minute AMRAP
21 MedBall Slams (40/30)
15 Push-ups
9 Toes to Bar		 04 rounds 1 reps
Performed as RX
Charles Drake 12/24/2019 Sheepdog CrossFit 12 Days of Christmas 2 12 Days of Christmas
1 Bar Muscle Up
2 KB Headcutters (50/35)
3 Toes to Bar
4 Shoulder to Overhead (135/95)
5 Overhead Plate Sit-Ups (25/15)
6 Goblet Reverse Lunge (50/35)
7 Handstand Push-Up
8 Power Cleans (135/95)
9 Wall Balls (20/14)
10 American KB Swings (50/35)
11 Burpee Box Jump Overs (24/20)
12 Pull-Ups		 38m 22s
Performed as RX
Charles Drake 12/22/2019 Sheepdog CrossFit 12 Days of Christmas 12 days of Christmas @95lbs

1 DL
2 Hang Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squats
12 Sumo DL High Pulls

1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, etc		 32m 39s
Workout Scaled
Charles Drake 12/19/2019 Sheepdog CrossFit None 20 Minute AMRAP
800m Run
20 DB Box Step-overs (24/20)(50/35)
10 Toes to Bar
1000m Row
20 DB Box Step-overs (24/20)(50/35)
10 Toes to Bar		 01 rounds 825 reps
Workout Scaled
Charles Drake 12/18/2019 Sheepdog CrossFit Annie Plus 50-40-30-20-10
Double unders (x3 singles)
Abmat sit-ups
Run 400m after each set (5)		 20m 26s
Performed as RX
Charles Drake 12/17/2019 Sheepdog CrossFit None
Every 5 Minutes x 25 Minutes
500m Row
12 Pull-ups
9 Push-ups
6 Alt. SA Devil Press (50/35)
Adjust meters so you finish under 4:15		 23m 38s
Performed as RX
Charles Drake 12/16/2019 Sheepdog CrossFit None 16 min AMRAP

400 m run
20 OH Plate walking lunges
40 DUBs (80 SUs)
20 DB Squats @45 (x2)		 03 rounds 0 reps
Workout Scaled
Charles Drake 12/16/2019 Sheepdog CrossFit None Run 1 mile
5 rounds
5 pull-ups
10 pushups
15 squats
Run 800m
4 rounds
5 pull-ups
10 pushups
15 squats
Run 400m
3 rounds
5 pull-ups
10 pushups
15 squats
Run 200m
2 rounds
5 pull-ups
10 pushups
15 squats 		29m 44s
Performed as RX
Charles Drake 12/13/2019 Sheepdog CrossFit None 35 min AMRAP
Partner workout. Run together and only one at a time working

Run 400m
40 C & J 95/65
80 DUs (160 Sus)
20 tire flips
40 sit-ups
04 rounds 208 reps
Performed as RX
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