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Athlete Date Sort Location Workout Name Description Results
Charles Drake 12/13/2019 Sheepdog CrossFit Annie Plus 50-40-30-20-10
Double unders (x3 singles)
Abmat sit-ups
Run 400m after each set (5)		 20m 40s
Performed as RX
Charles Drake 12/11/2019 Sheepdog CrossFit None 4 Rounds for time:

400m Run
20 pull-ups
20 pushups
20 sit-ups
20 squats

 18m 03s
Performed as RX
Charles Drake 12/10/2019 Sheepdog CrossFit None
For Time (20 Minute Cap)
Buy In: 1 Mile Run
20 SA KB Clean and Jerks (50/35)
20 Burpee
20 Wall Balls (20/14)
500m Row
20 SA KB Snatch (50/35)
20 Burpees
20 Wall Ball Sit-ups (20/14)
500m Row		 20m 02s
Workout Scaled
Charles Drake 12/09/2019 Sheepdog CrossFit None


BB Warm-up (10 Minutes)

5 Hang Muscle Snatches

5 Power Snatches

5 Overhead Squat

A) 1 Hip Snatch + 1 Above Knee Snatch

-Every 2 Minutes for 10 Minutes

-Start with the bar and build to 75% over the 5 sets

B) 1 Above Knee Snatch + 1 Snatch + 1 Overhead Squats

-Every 2 Minutes for 10 Minutes @ 80%

C) 3 Snatch Balance (from ball of foot)

-Every 2 Minutes for 10 Minutes

-Start with the bar and build to 80% over the 5 sets

5 Minutes to get to 90% for pulls

D) 3 Below Knee Snatch Pull

-Every 2 Minutes for 10 Minutes, at 90%		 75% 95 lbs
80% 105 lbs
Performed as RX
Charles Drake 12/09/2019 Sheepdog CrossFit None 15 Minute AMRAP

3 Rounds

200m Run

14 Pull-ups

8 Deadlifts (185/125)

3 Rounds

200m Run

14 Pull-ups

8 Deadlifts (205/145)

3 Rounds

200m Run

14 Pull-ups

8 Deadlifts (225/165)

Etc.. (add 20 pounds to deadlifts every 3 rounds)
 8 rounds 01 reps
Workout Scaled
Charles Drake 12/07/2019 Sheepdog CrossFit None For time:
2-person team,
For time:
200 Wall Ball Shots
150 Sit-ups
70 T2B
50 Ring Dips, strict
40 Push Jerks, 155/105
30 Ring row		 21m 34s
Workout Scaled
Charles Drake 12/06/2019 Sheepdog CrossFit None EMOM 14 minutes

10 wall balls
6 pull ups		 14 rounds 0 reps
Performed as RX
Charles Drake 12/05/2019 Sheepdog CrossFit Annie Plus 50-40-30-20-10
Double unders (x3 singles)
Abmat sit-ups
Run 400m after each set (5)		 21m 53s
Workout Scaled
Charles Drake 12/02/2019 Sheepdog CrossFit None 3 Rounds for Time:

Buy In: 800m Run

27 Goblet Squats (50/35)
21 Sit-ups
15 Wall Balls (20/14)
9 Burpee

(15 Minute Cap)		 13m 35s
Performed as RX
Charles Drake 11/30/2019 Sheepdog CrossFit None 27-21-15-9

Rep rounds of

DLs @ 155#
Box Jumps
200m run		 11m 55s
Performed as RX
Charles Drake 11/29/2019 Sheepdog CrossFit None
15 minute AMRAP

20 SA KB cleans(10 ea arm)
20 alternating single KB front rack reverse lunge
200m run
20 SA KB snatches (10 ea arm)
20 KB front rack thruster
200m run		 2 rounds 380 reps
Performed as RX
Charles Drake 11/28/2019 Sheepdog CrossFit Thanksgiving For time (25 minute cap)
Thanksgiving with the girls

Angies house
20 pull ups
20 Push ups
20 sit ups
20 air squats

Helens house
400m run
21 American KB swing (53/35)
12 pull-ups

Frans house
15 thrusters (95/65)

Nancys house
400m run
15 overhead squats (95/65)

Grace/isabels house
20 ground to overhead (95/65)

Kellys house
400m run
30 box jumps (24/20)
30 wall balls (20/14)		 23m 10s
Performed as RX
Charles Drake 11/23/2019 Sheepdog CrossFit None For time (20 min cap):

Run 400m
2 rounds
20 KB swings
20 pull ups
Run 400m
2 rounds
20 goblet squats
20 push ups
Run 400m
20 SA hang clean and jerk
20 wall ball sit-ups

Cash out 80 DUs or 100 single

 18m 13s
Performed as RX
Charles Drake 11/11/2019 Sheepdog CrossFit None Alt. EMOM for 10 Minutes

10 Goblet Squats AHAP
8 Tempo Ring Rows (hold two seconds at top down 4 seconds)

"21 Guns"
12 Min AMRAP
400M run
21 Push-Ups
21 Box Jumps 24/20
15 Burpees
9 Pull-Ups		 04 rounds 0 reps
Performed as RX
Charles Drake 11/10/2019 Sheepdog CrossFit None
Helen (15 Minute Cap)

3 Rounds for Time:

400m Run

21 American KB Swings (50/35)

12 Pull-ups		 12m 17s
Performed as RX
Charles Drake 11/09/2019 Sheepdog CrossFit None 20 Min AMRAP

Run 400M
21 Wall Balls @20
12 OHSQ @95		 05 rounds 1 reps
Performed as RX
Charles Drake 11/08/2019 Sheepdog CrossFit CrossFit Open 20.5 20 min time cap

40 muscle ups
80 cal row
120 wall balls

Partition as necessary 		223 reps
Workout Scaled
Charles Drake 11/07/2019 Sheepdog CrossFit None 8 Minute AMRAP
200m Run
20 Wall Balls (20/14)
4 Minute Rest
8 Minute AMRAP
10/7 Cal Assault Bike
10 Burpee Box Jumps (24/20)
4 Minute Rest
8 Minute AMRAP
250m Row
20 Alternating SA DB Clean and Jerks (50/35) (from Ground)		 10 rounds 118 reps
Performed as RX
Charles Drake 11/05/2019 Sheepdog CrossFit Cooper Test Run 1.5 Miles
Vertical Jump
Push ups (max)
Sit ups (max 1 min)
Run 300m		 10m 48s
Performed as RX
Charles Drake 11/04/2019 Sheepdog CrossFit None 5 Rounds for time:

400m Run
15 95lb OHSQ
10 pull-ups 		18m 32s
Performed as RX
Charles Drake 11/03/2019 Sheepdog CrossFit None 14 Min AMRAP

21 Wall Balls 20/14
15 Goblet Squats 50/35
9 Box Jump overs 24/20

7 Min Rest

14 Min AMRAP

21 DB Hang Snatches 35/25
15 Pull ups
9 Cal Row		 8 rounds 53 reps
Performed as RX
Charles Drake 11/02/2019 Sheepdog CrossFit None
A) E2MOM for 10 Min
10 front squats @ 60%

B) 15 min AMRAP
30 DU's
20 Goblet Squats 70/50
10 T2B		 06 rounds 18 reps
Workout Scaled
Charles Drake 11/01/2019 Sheepdog CrossFit Crossfit Open 20.4 For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes
 173 reps
Workout Scaled
Charles Drake 10/30/2019 Sheepdog CrossFit HalloWOD- Partner Workout
35 Minute AMRAP

400m Run
100 Wall Ball 20/14
400m Run
100 Toes to Bar
400m Run
100 KB Head Cutters (50/35)
400m Run
100 SA DB Thrusters (50/35)
400m Run
100 Burpee

-Reps are split between partners.		 521 reps
Performed as RX
Charles Drake 10/29/2019 Sheepdog CrossFit None 10 Minute Warm-up to 90% on Floor Press
Every 2.5 Minutes x 10 Minutes
2 Floor Press
3 Weighted Pull-ups

12 Minute AMRAP
21 DB Push Press (50/35)
12 Pull-ups
6 Lateral Burpee Over DB		 05 rounds 0 reps
Workout Scaled
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