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Athlete Date Sort Location Workout Name Description Results
Charles Drake 09/19/2019 Sheepdog CrossFit None Alternate each minute for 16 mins

5 strict toes to bar
8 push-ups
8 goblet reverse lunge right
8 goblet reverse lunge left


15 min AMRAP
3 t2b
3 burpees
3 dB snatches 45 (each arm)
6
6
6
9
9
9
Etc		 15 rounds 48 reps
Performed as RX
Charles Drake 09/18/2019 Sheepdog CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 14m 29s
Performed as RX
Charles Drake 09/18/2019 Sheepdog CrossFit None Every 5 min for 30 minutes

60 dus Or singles
30 SA clean and jerk @45
20 wall balls @20
10 American KB Swings @45
 28m 16s
Performed as RX
Charles Drake 09/17/2019 Sheepdog CrossFit None E3MOM for 15 min
5 floor press @ 125
5 strict push-ups

10 min AMRAP:
Climb the ladder
Thrusters @95
Pull ups

1, 2, 3,......		 10 rounds 08 reps
Performed as RX
Charles Drake 09/17/2019 Sheepdog CrossFit None Run 1.61 miles 15m 50s
Performed as RX
Charles Drake 09/13/2019 Sheepdog CrossFit None Cash in 1 mile run

50 ball slams (40/30)
40 goblet reverse lunges (50)
30 devil press (35)
20 push-ups
10 chest to bar pull ups 		22m 29s
Performed as RX
Charles Drake 09/11/2019 Sheepdog CrossFit None For Time: 45 Minute Time Cap
9 Box Jump Overs Rx 24/20
11 Wall Ball Rx 20/14
2001 Meter Run
23 Pull-ups/Ring Rows (NYPD)
37 Push-ups (Port Authority Police)
40 Burpees (Flight 93)
184 Air Squats (Pentagon Attack)
343 Double Unders/Single Unders (FDNY)
2350 Meter Row (Remaining Casualties)
Athletes can complete the workout in any order, but must complete one movement before moving to the next.		 43m 29s
Performed as RX
Charles Drake 09/10/2019 Sheepdog CrossFit None A) Warm-up

- 10 Heel Taps

- 10 RNT Reverse Lunge

- 10 Goblet Squats


B) 10 Minute Warm-up to 70% on Back Squat

-then

E3 Min x 15 Minutes

-5 Back Squats

-5 Single Leg Depth Landings (off platform)


C) 10 Minute Warm-up to 70% on Push Press

-then

E2.5 Min x 10 Minutes

-5 Push Press

-6 Pull-ups


D) Finisher

2 Rounds

10 DB Walking Lunges (each leg)

10 SA KB Bottoms-up Strict Press

10 Weighted Sit-ups		 A) 55 lbs
B) 185 lbs
C) 115 lbs
D) 55, 20, 35 lbs
Performed as RX
Charles Drake 09/09/2019 Sheepdog CrossFit None E3MOM for 12 min:
5 sumo dls
10 KB Swings @ 60

15 min AMRAP
16 KB walking suit case lunges
12 T2B
8 WB
200m Run 		06 rounds 0 reps
Performed as RX
Charles Drake 09/09/2019 Sheepdog CrossFit None E3MOM for 12 min:
5 sumo dls
10 KB Swings @ 60

15 min AMRAP
16 KB walking suit case lunges
12 T2B
8 WB
200m Run 		05 rounds 0 reps
Performed as RX
Charles Drake 09/09/2019 Sheepdog CrossFit None E3MOM for 12 min:
5 sumo dls
10 KB Swings @ 60

15 min AMRAP
16 KB walking suit case lunges
12 T2B
8 WB
200m Run 		05 rounds 0 reps
Performed as RX
Charles Drake 09/07/2019 Sheepdog CrossFit None For Time (35 Minute Cap)
Teams of 2
1000 Meter Row
50 Pull-ups
200 Meter D-Ball Carry (AHAP)
50 Push-ups
800 Meter Run
50 Wall Balls (20/14)
200 Meter Farmers Carry (50/35)
50 American KB Swing (50/35)
1000 Meter Row
Notes: Partners walk together on the Carries in order to switch whenever necessary. All runs, rows, and reps can be split in any fashion.		 18m 54s
Performed as RX
Charles Drake 09/06/2019 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 06m 13s
Performed as RX
Charles Drake 09/05/2019 Sheepdog CrossFit None 12 Minute AMRAP
500m Row
20 Alt. DB Snatches (50/35)
5 Lateral Burpee Over Rower
6 Minute Rest
12 Minute AMRAP
400m Run
20 American KB Swings (50/35)
10 Goblet Squats (50/35)		 5 rounds 520 reps
Performed as RX
Charles Drake 09/03/2019 Sheepdog CrossFit None Run 2 miles 15m 27s
Performed as RX
Charles Drake 09/03/2019 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders (dbl single)
Sit-ups		 09m 18s
Performed as RX
Charles Drake 09/02/2019 Sheepdog CrossFit None 1 mile run
75 BB Thrusters
50 pull-ups
75 Wall balls
1 mile run		 32m 46s
Performed as RX
Charles Drake 09/02/2019 Sheepdog CrossFit None A) worlds greatest stretch x5 ea
Banded hip bridge x10
BB Kang Squats x10

B) 10 min warm up to 60% sumo DL
E3MOM for 9 min

10 SDL (1-60%, 2-65%, 3-AMRAP 70%
05 depth landings from platform plus 45

C) 10 min warm up to 60% floor press
E3MOM 9 min

10 floor press (1-60, 2-65, 3-AMRAP 70%)
10 hollow body to tuck

D) finisher 2rds
20 Russian Kb Swings
10 push-ups
10 ring rows		 B) 155 - 18 lbs
C) 135 - 9 lbs
D) 53 KB lbs
Performed as RX
Charles Drake 08/31/2019 Sheepdog CrossFit None 8 min AMRAP partners
200m Run
1) 15 goblet squats
2) 16 goblet walking lunges

4 min rest

8 min AMRAP
200m Row
1)15 KB Swings
2) 15 pull-ups

4 min rest

8 min AMRAP
12/9 cal assault bike
15 Wall balls
15 push-ups 		16 rounds 18 reps
Performed as RX
Charles Drake 08/29/2019 Sheepdog CrossFit None 800m Run
50 DB Thruster (35/25)
30 Pull-ups		 20m 37s
Performed as RX
Charles Drake 08/27/2019 Sheepdog CrossFit None 15 Minutes Rope Climb Practice
1) Seated Foot Clamp
2) Hanging Foot Clamp (pull-up bar)
3) Standing Initial Knee Tuck to Foot Clamp
4) Rope Climb
5 Rounds for Time (20 Minute Cap)
200 Meter Run
18 DB Push Press (50/35)
12 Pull-ups
6 Burpee Box Jump Over (24/20)
Recovery 2-3 sets
Lat Stretch x8ea		 18m 41s
Performed as RX
Charles Drake 08/25/2019 Sheepdog CrossFit None 30 Minute AMRAP:Teams of 2
1000 Meter Row
50 Toes to Bar
30 Wall Balls (20/14)
800 Meter Run
50 DB Thruster (50/35)
30 Push-ups
500 Meter Row
40 Toes to Bar
20 Wall Balls (20/14)
400 Meter Run
40 DB Thruster (50/35)
20 Push-ups		 01 rounds 1050 reps
Performed as RX
Charles Drake 08/23/2019 Sheepdog CrossFit None 4 Rounds for time of:
400m Run
15 GHD sit-ups
12 Pull-ups, strict
9 Knees-to-elbows, strict		 19m 54s
Performed as RX
Charles Drake 08/22/2019 Sheepdog CrossFit None A) Core - 30 on : 30 off x 3 rounds

- Hollow Body Hold

- Superman

- Side Plank (right)

- Side Plank (left)

B) Push

- 5 second Eccentric Push-ups x 8 reps (drop to knees and push-up to reset)

- Shoulder Tap x 10ea

- Rest 60-90 seconds and Repeat for 3-5 rounds

C) Pull

- Seated Banded Ring Lat Pulldown x15 reps (if they cant be done unbroke, band tension is too high)

- SA DB Bent Over Row x 10ea (use free hand on a box or bench to support torso)

- Rest 60-90 seconds and Repeat for 3-5 rounds

D) Accessory

- DB Squeeze Floor Press x 8

- Supine DB Skullcrusher x 12

- Knee Tucks with Feet on Wall Ball Holding a Plank Position x 15		 DB Bent over row @45 lbs
lbs
DB Squeeze @35 lbs
Skull Crushers @25 lbs
Performed as RX
Charles Drake 08/22/2019 Sheepdog CrossFit None 30 Minute AMRAP

400 Meter Run

20 American KB Swing

10 Pull-ups

500 Meter Row

20 SA DB Clean and Jerk (50/35)

10 Push-ups		 03 rounds 496 reps
Performed as RX
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