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Athlete Date Sort Location Workout Name Description Results
Charles Drake 08/21/2019 Sheepdog CrossFit None 3 Rds 4 time:

10 GHD
20 Push-ups
30 Air squats
Row 250m		 9m 55s
Performed as RX
Charles Drake 08/21/2019 Sheepdog CrossFit None Every 2.5 MOM
10 BS @185
15 weighted glute bridges @55

E3MOM 15 min

200m Run
18 WBs 20

Rest remainder of 3 min		 13m 40s
Performed as RX
Charles Drake 08/19/2019 Sheepdog CrossFit None 10 Minute Warm-up to 75% on Deadlifts
-then
Every 2.5 Minutes x 10 Minutes
5 Deadlifts
5 Goblet Reverse Lunges (AHAP)
3 Rounds for Time (15 Minute Cap)
400 Meter Run
21 Toes to bar
12 Deadlifts (225/155)		 12m 50s
Performed as RX
Charles Drake 08/18/2019 Sheepdog CrossFit None Teams of 2
For Time (35 Minute Cap)
1 Mile Run
80 Pull-ups
80 Wall Balls (20/14)
50 Pull-ups
50 Wall Balls
20 Pull-ups
20 Wall Balls
1 Mile Run
 27m 43s
Performed as RX
Charles Drake 08/18/2019 Sheepdog CrossFit None 3 rounds for time of:

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.		 12m 00s
Performed as RX
Charles Drake 08/16/2019 Sheepdog CrossFit None 5 Rounds for Time (20 Minute Cap)
21/18 Cal Row
15 Deadlifts (185/135)
9 Burpee Box Jumps (24/20)		 15m 01s
Performed as RX
Charles Drake 08/15/2019 Sheepdog CrossFit None 3 Position Clean
-1 Above Knee Clean
-1 Below Knee Clean
-1 Clean
10 Minute Warm-up to ~75% for the 3 Position Clean

E2MOM x 8 Minutes

3 Position Clean
-1 Above Knee Clean
-1 Below Knee Clean
-1 Clean

-Rest 1 Minute
-add weight (~80%)
E90s x 6 Minutes

2 Position Clean
-1 Above Knee Clean
-1 Clean
-Rest 1 Minute
-add Weight (~85%)

EMOM x 4 Minutes

1 Clean		 115, 135, 145, 155, lbs
Performed as RX
Charles Drake 08/15/2019 Sheepdog CrossFit Run 5k Run 3.18 miles 27m 38s
Performed as RX
Charles Drake 08/15/2019 Sheepdog CrossFit None Every 3 Minutes x 15 minutes
15 DB Floor Press (work up to AHAP)
5 Strict Toes to Bar
8 Strict Knee to Chest
12 Straight Leg Raises


15 Minute AMRAP

18 Wall Balls (20/14)
15 Push-ups
12 Toes to Bar
20 DB Snatches (50/35)
20 Sit-Ups
400 Meter Run		 2 rounds 18 reps
Performed as RX
Charles Drake 08/13/2019 Sheepdog CrossFit None 25 min AMRAP

10 DB snatches alternating
10 BJs 24
10 pull ups		 14 rounds 8 reps
Performed as RX
Charles Drake 08/13/2019 Sheepdog CrossFit None 10 Minute Warm-up to 60% on Back Squat
-then
E3 Min x 9 Minutes
-10 Back Squats
-5 Depth Landings (from toes)
10 Minute Warm-up to 60% on Push Press
-then
E3 Min x 9 Minutes
-10 Push Press
-10 Pallof Press (each side)		 BS @ 150 lbs
PP @ 95 lbs
Performed as RX
Charles Drake 08/13/2019 Sheepdog CrossFit None Tiffanis Birthday WOD
For Time (40 Minute Cap)
1 Mile Run
60 Air Squats
40 SA DB Hang Clean and Jerk (50/35)
20 Pull-ups
4 Rope Climbs
800 Meter Run
45 Air Squats
30 SA DB Hang Clean and Jerk
15 Pull-ups
3 Rope Climbs
400 Meter Run
30 Air Squats
20 SA DB Hang Clean and Jerk
10 Pull-ups
2 Rope Climbs
200 Meter Run
15 Air Squats
10 SA DB Hang Clean and Jerk
5 Pull-ups
1 Rope Climb
Notes: Rope Climbs can be done at any point during the other movements, they just have to be done before the next run. 3 Ring Rows for Rope Climb substitute.
38m 53s
Performed as RX
Charles Drake 08/12/2019 Sheepdog CrossFit None E3 MOM for 15 min @ 115
5. Front squats
10 Russian KB Swings (55)

3 Rds for time:
200m Run
18 OH walking lunges
9 front squats @95

Cash out 50 dubs or 100 singles ( singles)		 9m 37s
Performed as RX
Charles Drake 08/12/2019 Sheepdog CrossFit None On a running clock 0:00-20:00

Team of 2
50 cal row
50 RKB Swings 70/50
40 cal row
40 RKB swings
30 cal row
30 RKB swings
20 cal row
20 RKB
10 cal row
10 RKB swings

Rest 5 min

Climb the ladder
Burpee
Reverse lunge each leg

12+5		 13m 05s
Performed as RX
Charles Drake 08/10/2019 Sheepdog CrossFit None Teams of 2

1 Mile Run

50 Wall Balls (20/14)

1000 Meter Row

40 Pull-ups

30/20 Cal Assault Bike

30 Thrusters (95/65)

100 Double Unders (150 SU)

20 Burpee to Overhead Target		 22m 52s
Performed as RX
Charles Drake 08/09/2019 Sheepdog CrossFit None 5 Rounds for Time(25 minute cap)

200 Meter Run

12 Deadlifts (135/95)

9 Hang Power Cleans

6 Push Jerks		 14m 48s
Performed as RX
Charles Drake 08/05/2019 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 9m 24s
Performed as RX
Charles Drake 08/05/2019 Sheepdog CrossFit None 8 min AMRAP
20 AbMat sit-ups
10 TB

Rest 4 Min

8Min AMRAP
20 WB's @20
10 Goblet Squats (50/35)

Rest 4 Min

8 Min AMRAP
20 HR Pushups
10 Burpee to Plate		 15 rounds 12 reps
Performed as RX
Charles Drake 08/03/2019 Sheepdog CrossFit None Teams of 2
8 Minute AMRAP
50 Air Squats
24/18 Cal Assault Bike
4 Minute Rest
8 Minute AMRAP
50 Ring Rows
24/18 Cal Row
4 Minute Rest
8 Minute AMRAP
50 Push-ups
24 Burpee Box Jumps (24/20)
5 Minute Cooldown
Pec Stretch x8ea
QHF Stretch x8ea		 7 rounds 112 reps
Performed as RX
Charles Drake 08/03/2019 Sheepdog CrossFit None Team of 2:

AMRAP 30 Min
Run 400m together
50 OH Squats 115/85
Run 400m
50 Front Squats 135/95
Run 400m
50 Back Squats 155/105
 24m 12s
Workout Scaled
Charles Drake 08/02/2019 Sheepdog CrossFit Throw down Teams of 2:

0:00-10:00
40 elevated HSPU
40 pull-ups
40 burpees over rower
Cal row for remainder

10:00-15:00
Max clean

Score=reps+Cals+combined weight		 615 reps
Workout Scaled
Charles Drake 08/02/2019 Sheepdog CrossFit None 10 Minute Warm-up to 50% of Deadlift for RDLs
E3M x 15 Minutes
10 BB RDL
10 Leg Curls (use Rower Seats)
3 Rounds for Time (10 Minute Cap)
250 Meter Row
50 Double Unders (75 SU)
10 Devils Press (35/25)		 20m 37s
Performed as RX
Charles Drake 08/01/2019 Sheepdog CrossFit None Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar		 31m 44s
Workout Scaled
Charles Drake 08/01/2019 Sheepdog CrossFit Run 5k None 27m 54s
Performed as RX
Charles Drake 07/30/2019 Sheepdog CrossFit None For Time (35 Minute Cap)
Buy In: 50/35 Cal Row
3 Rounds
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Cash Out: 50/35 Cal Row		 24m 51s
Performed as RX
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