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Athlete Date Sort Location Workout Name Description Results
Charles Drake 07/29/2019 Sheepdog CrossFit None Run 1 mile 8m 50s
Performed as RX
Charles Drake 07/28/2019 Sheepdog CrossFit None Team of 2:

Begin with 1 mile run buy in (together)

10 Rds:
15 Thrusters (95/65)
15 Pull Ups
15 Burpees
15 Wall Balls (20/14)

1 mile run cash out!		 1h 18m 11s
Performed as RX
Charles Drake 07/25/2019 Sheepdog CrossFit None E2MOM 10 min CTL
Strict Pull ups add 2 each two min

EMOM x25 min
1) Air Squats
2) Walking Lunges
3) AB Mat sit-ups
4) Assault bike for Cals
5) Rest		 68 reps
Performed as RX
Charles Drake 07/25/2019 Sheepdog CrossFit None 10 Min warm up 80% squat clean

E2MOM x10 1 clean
(@95-115-135-155(f)-135-145
E2.5MOM 7.5 mins 2 clean pulls
(145 x 4)

Max DL
(135-170-220-240)
 Max DL 240. lbs
Performed as RX
Charles Drake 07/24/2019 Sheepdog CrossFit None 10 min AMRAP:
Climb the ladder
V-ups
Goblet squats

Partner workout (2)

Buy in:
2000m row or ski

2 rounds:
50 KB head cutters
40 sit-ups
30 ball slams

Buyout:
50 burpees
 25m 41s
Performed as RX
Charles Drake 07/23/2019 Sheepdog CrossFit None 30 Min AMRAP:

10 pull-ups
20 push-ups
30 air squats
400m Run		 7 rounds 10 reps
Performed as RX
Charles Drake 07/23/2019 Sheepdog CrossFit None 2 rounds for time:

25 pull-ups
50 sit-ups
100 DUs (x3 SUs)		 16m 59s
Performed as RX
Charles Drake 07/22/2019 Sheepdog CrossFit None E2MOM for 10 Minutes

Power Clean Complex

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean



For Time (15 Minute Cap)

50 Power Cleans (155/105)

On the Minute Perform 5 T2B		 7m 34s
Performed as RX
Charles Drake 07/19/2019 Sheepdog CrossFit None 1) 10 min warm up Snatches with weight

2) 10 min EMOM 3 power Snatches at 70# (115. Max)
30 @95 unbroken

3) for time 15 min cap*

6 rounds
8 power Snatches (115/85)
8 bar facing burpees		 11m 12s
Workout Scaled
Charles Drake 07/18/2019 Sheepdog CrossFit None 1) 5 Ring muscle ups / banded muscle ups
Max rep HSPUs
8 vups

Run 200m
27 wall balls @20
27 BJs @24
Run 200 m
21 WBs
21 BJs
Run 200m
15 WBs
15 BJs
Run 200m
9 WBs
9 BJs
 12m 51s
Performed as RX
Charles Drake 07/17/2019 Sheepdog CrossFit None 4 rounds:
20 push-ups
30 sit-ups
40 squats
50 DUs (150 SUs)		 18m 59s
Performed as RX
Charles Drake 07/14/2019 Sheepdog CrossFit Run 1.5 miles 1.5 mile run 11m 27s
Performed as RX
Charles Drake 07/13/2019 Sheepdog CrossFit None 10 Minute Warm-up to 80% on Jerk
-then-
Every 2 Minutes 10 Minutes
1) 1 Jerks
2) 4 Push Press 90%
3) 4 Back Squat 90%
4) max reps bench @115
5) max reps GHD		 184 reps
Performed as RX
Charles Drake 07/13/2019 Sheepdog CrossFit None 3 rounds for time of:

Run 400 meters
15 power cleans
40 strict push-ups

155 lb.		 18m 22s
Workout Scaled
Charles Drake 07/12/2019 Sheepdog CrossFit None 3 rounds for time of:

Run 400 meters
15 deadlifts
21 pull-ups

250 lb.		 16m 29s
Workout Scaled
Charles Drake 07/11/2019 Sheepdog CrossFit None 10 Minutes Max Meters
Teams of 2
Row as Many Meters as Possible in 10 minutes. Partners switch every 100m
25 Minute AMRAP
Teams of 2
3-6-9-12-15-(+3 each round)
Calorie Row
American KB Swing (50/35)
Wall Balls (20/14)
-one partner completes a full round and then switch
Recovery 2-3 sets
Pigeon Pose x10ea
Pallof Press x10ea		 18 rounds 68 reps
Performed as RX
Charles Drake 07/11/2019 Sheepdog CrossFit None 10 Minutes Max Meters
Teams of 2
Row as Many Meters as Possible in 10 minutes. Partners switch every 100m
25 Minute AMRAP
Teams of 2
3-6-9-12-15-(+3 each round)
Calorie Row
American KB Swing (50/35)
Wall Balls (20/14)
-one partner completes a full round and then switch
Recovery 2-3 sets
Pigeon Pose x10ea
Pallof Press x10ea		 18 rounds 68 reps
Performed as RX
Charles Drake 07/10/2019 Sheepdog CrossFit None 12 min AMRAP:

4 strict pull ups
8 DB strict press
12 WBs (20/14)		 06 rounds 0 reps
Performed as RX
Charles Drake 07/10/2019 Sheepdog CrossFit None Double under skill work
3Rds 30s on 30s off

1) easy single under
2) high jump SUs
3) DUs attempt
4) rest

B) for time

Buy in 750 row or 800m run
50-40-30-20-10
Dus
AB Mat sit-ups 		13m 22s
Performed as RX
Charles Drake 07/09/2019 Sheepdog CrossFit None 4 rounds for time:
200m run
10 C2B Pull-ups
200m run
10 DB Snatches (70/50)		 14m 50s
Performed as RX
Charles Drake 07/08/2019 Sheepdog CrossFit None For Time:
1 mile run
50 SA DB Snatches (50)
40 WB @20
30 Pull Ups
800m Run
40 SA DB Clean & Jerk (50)
30 HR Push ups
20 T2B
400m Run
30 SA DB Snatches (50)
20 WB @20
10 HR Push ups
5 T2B		 39m 48s
Performed as RX
Charles Drake 07/04/2019 Sheepdog CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 34m 23s
Performed as RX
Charles Drake 07/01/2019 Sheepdog CrossFit None 10 min warm up clean to max

25 min cap
10 rounds for time:
3 cleans @85%
6 C2D push-ups
9 Air Squats
2000m row buy out		 20m 44s
Performed as RX
Charles Drake 07/01/2019 Sheepdog CrossFit None B) 10 min to 85% E2.5MOM
2 snatches increase to 95% for 7.5 min with 3 sec pause at bottom (below the knee) of each rep

C) Front Squats
5 sets of 3 front Squats at 85% 		135 lbs
Performed as RX
Charles Drake 06/28/2019 Sheepdog CrossFit None Complete as many rounds as possible in 10 minutes of:

400-m run
Max set of strict pull-ups
Max set of strict ring dips

Post number of pull-ups and dips completed each round to comments.		 3 rounds 51 reps
Performed as RX
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