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Athlete Date Sort Location Workout Name Description Results
Charles Drake 10/25/2019 Sheepdog CrossFit Crossfit open 20.3 For time:

21 Deadlifts 225
21 Handstand push ups
15 Deadlifts 225
15 Handstand push ups
9 Deadlifts 225
9 Handstand pushups
21 Deadlifts at 315
50 ft handstand walk
15 Deadlifts 315
50 ft. handstand walk
9 Deadlifts 315
50 ft handstand walk		 8m 07s
Workout Scaled
Charles Drake 10/23/2019 Sheepdog CrossFit None 10 Minutes to Warm-up to a Heavy 6 Reverse Lunge (each leg)
E3Min x 12 Minutes
6 Front Rack BB Reverse Lunges (right)
6 Front Rack BB Reverse Lunges (left)
15 Russian KB Swing (AHAP)
3 Rounds for Time (10 Minute Cap)
20 Goblet Squats (70/50)
10 American KB Swings (70/50)
5 Bar Muscle-Ups		 06m 56s
Workout Scaled
Charles Drake 10/22/2019 Sheepdog CrossFit None 3 Rounds for time:

21 squat snatches
Run 400m
Plank**

* plank as long as you ran		 21m 43s
Performed as RX
Charles Drake 10/21/2019 Sheepdog CrossFit None Work to 85% Back Squat (225)

E3MOM 9 min
3 back squats at 85%
10v UPS

15 min AMRAP
10 back squats @165
20 wall balls @ 20
400m run		 3 rounds 230 reps
Performed as RX
Charles Drake 10/18/2019 Sheepdog CrossFit Crossfit Open 20.2 Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb./50-lb. dumbbells		 16 rounds 6 reps
Workout Scaled
Charles Drake 10/17/2019 Sheepdog CrossFit None 30 Minute Alt. EMOM (6 Rounds)
1) 30 Dubs
2) 5 HSPU
3) 10 Wall Ball (20/14)
4) 15 Ring Rows
5) 10 American KB Swing (50/35)		 30m 00s
Performed as RX
Charles Drake 10/16/2019 Sheepdog CrossFit None E3MOM for 15 min
* 5 Frnt Squat @80% + 3 vertical jumps 135
* 3 Frnt Squat @85%+ 3 vertical jumps 155
* 2 Frnt Squat @90% + 3 vertical jumps 175
* 1 Frnt Squat @95% + 3 vertical jumps 205
* 1 Frnt Squat @100% + 3 vertical jumps 225 (PR)

Goal 1 round max squat

8 min AMRAP
30 Goblet Squats @50
20 C2D push-ups
10 T2B
 04 rounds 27 reps
Performed as RX
Charles Drake 10/16/2019 Sheepdog CrossFit None E3MOM for 15 min
* 5 Frnt Squat @80% + 3 vertical jumps 135
* 3 Frnt Squat @85%+ 3 vertical jumps 155
* 2 Frnt Squat @90% + 3 vertical jumps 175
* 1 Frnt Squat @95% + 3 vertical jumps 205
* 1 Frnt Squat @100% + 3 vertical jumps 225 (PR)

Goal 1 round max squat

8 min AMRAP
30 Goblet Squats @50
20 C2D push-ups
10 T2B
 04 rounds 27 reps
Performed as RX
Charles Drake 10/14/2019 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 05m 58s
Performed as RX
Charles Drake 10/12/2019 Sheepdog CrossFit 20.1 10 rounds for time
8 ground to overheads
10 bar facing burpees
15:00 time cap		 137 reps
Workout Scaled
Charles Drake 10/10/2019 Sheepdog CrossFit None 30 Minute Alt. EMOM
1) 5 Strict Pull-ups
2) 20 BB Bent Over Rows (45/35)
3) 10/8 Assault Bike Cals
4) 20 BB Thruster (45/35)
5) 10 Push-ups
6) Rest		 29m 15s
Performed as RX
Charles Drake 10/06/2019 Sheepdog CrossFit None 30 minute AMRAP
Teams of 3
Partner 1
200m D ball carry (AHAP)
Partner 2
AMRAP
15 Push ups
12 DB box step overs (50/35)
9 Devil presses (50/35)
(24/20)
3rd person rest		 12 rounds 02 reps
Performed as RX
Charles Drake 10/05/2019 Sheepdog CrossFit None 4 minute AMRAP
30 DUBs
10 Goblet squats (50/35)
4 minute rest
4 minute AMRAP
100m Row
10 Pull ups (15 ring rows)
4 minute rest
4 minute AMRAP
**8/6 Cals Assault bike**
10 Wall balls (20/14)
4 minute rest
4 minute AMRAP
8 Burpees
12 DB/KB step ups (24/20) (50/35) (6 each leg)
4 minute rest		 10 rounds 230 reps
Performed as RX
Charles Drake 10/04/2019 Sheepdog CrossFit None For time (10 Minute Cap)
200m run
21- 15- 9
Front Squat (135/95)
Russian KB swings (70/50)
Note:
For the strength portion, the goal is to work to a heavy double and possibly a PR double if they feel good.
The weight for the wod should be way lower than the weight used in the strength portion. This is a fast paced wod, not a heavy grinder. The front squats can be done out of a rack.		 09m 30s
Performed as RX
Charles Drake 09/30/2019 Sheepdog CrossFit None EMOM for five minutes: 80%
1 CL + 3 FRNT SQ + 1 Jerk

rest 1 min

E90sec for six mins 85%
1 CL + 2 FRNT SQ + 1 Jerk

Rest 1 min

E2MOM for six min 90%
1 CL + 1 FRNT SQ + 1 Jerk

rest 1 min

E3MOM for six min 95%
1 Cl + 1 Jerk		 1) 135 lbs
2) 155 lbs
3) 165 lbs
4) 165 lbs
Performed as RX
Charles Drake 09/30/2019 Sheepdog CrossFit None 8 X 400M Run

rest 90 sec between		 24m 02s
Performed as RX
Charles Drake 09/28/2019 Sheepdog CrossFit None In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of Cindy (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.		 33 rounds 01 reps
Performed as RX
Charles Drake 09/28/2019 Sheepdog CrossFit None Team of 2: one works at a time:

35 Minute AMRAP
500 Meter Row
40 Alternating DB Snatch (50/35)
30 Wall Balls (20/14)
20 SA DB Hang Clean and Jerk (50/35)
10 Toes to Bar		 07 rounds 0 reps
Performed as RX
Charles Drake 09/27/2019 Sheepdog CrossFit None 10 Minute Warm-up to 75% on Push Press
-then
A) E3M x 12 Minutes
5 Push Press
10 Ring Rows

B) 10 Minute AMRAP
250 Meter Row
15 Pull-ups
9 Thruster (95/65) 		03 rounds 267 reps
Performed as RX
Charles Drake 09/26/2019 Sheepdog CrossFit None Tabata Thursday
20 sec on 10 sec off (4 min total)
Rest 2 mins between exercises

1) assault bike
2) Burpees
3) box jumps 24/20
4) Ball slams 40
5) abmat sit-ups

 317 reps
Performed as RX
Charles Drake 09/25/2019 Sheepdog CrossFit Run 3.31 miles run / walk / run every two minutes 30m 00s
Performed as RX
Charles Drake 09/24/2019 Sheepdog CrossFit None Run 2 miles 22m 16s
Performed as RX
Charles Drake 09/22/2019 Sheepdog CrossFit None 12 min AMRAP

Row 250
20 alt SA DB snatches @50
12 pull-ups

Rest 6 min

12 min AMRAP
Run 200m
15 wall balls @20
10 goblet squats at 70		 8 rounds 270 reps
Performed as RX
Charles Drake 09/19/2019 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 08m 19s
Workout Scaled
Charles Drake 09/19/2019 Sheepdog CrossFit None A) 10 heel taps
10 RNT reverse lunges
10 goblet squats

B) 10 min warm up to 75% BS (185)
E3MOM x 12 min
5 BS
5 single leg drops each leg

C) 10 min warm up to 75% push press (95)
E2.5MOM x 7.5
5 PP
6 strict pull-ups

D) finisher
10 DB walking lunges ea leg
10 SA KB Bottoms up strict press ea arm
10 weighted sit-ups @35
 42m 54s
Performed as RX
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