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Athlete Date Sort Location Workout Name Description Results
Charles Drake 06/21/2019 Sheepdog CrossFit None Run 1 mile
50 SA DB Snatches (alternate arms)
Run 400m w/ 20 lb WB
30 pull ups
20 burpee box jumps 24/20		 22m 31s
Performed as RX
Charles Drake 06/20/2019 Sheepdog CrossFit None For time:
21 bench presses
21 strict L chest-to-bar pull-ups
Run 800 m
15 bench presses
15 strict L chest-to-bar pull-ups
Run 800 m
9 bench presses
9 strict L chest-to-bar pull-ups
Run 800 m

175/115 lb.		 19m 44s
Workout Scaled
Charles Drake 06/20/2019 Sheepdog CrossFit None 3 Rds 4 time:
20 Abmat sit-ups
20 C2D push-ups
20 air squats 		6m 48s
Performed as RX
Charles Drake 06/20/2019 Sheepdog CrossFit None Run 1.0 7m 51s
Performed as RX
Charles Drake 06/19/2019 Sheepdog CrossFit None A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2 Below Knee + Snatch
(pause 1 second at 2 below the knee, then snatch, drop, reset and snatch from the floor)

B.
Nancy
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)		 17m 38s
Performed as RX
Charles Drake 06/17/2019 Sheepdog CrossFit None Run 1 mile 07m 42s
Performed as RX
Charles Drake 06/17/2019 Sheepdog CrossFit None Every 2.5 min for 10 min
6 back squat
10 pallof press (each side)

3 Rds 4 time:
75 DUs (150 singles)
50 air squats
Run 400m		 15m 38s
Performed as RX
Charles Drake 06/17/2019 Sheepdog CrossFit None Run 4.25 miles 42m 02s
Performed as RX
Charles Drake 06/15/2019 Sheepdog CrossFit None 3 rounds 4 time:

10 GHD sit-ups
20 chest to Deck push-ups
30 air Squats		 6m 13s
Performed as RX
Charles Drake 06/14/2019 Sheepdog CrossFit None Run 2 miles 14m 51s
Performed as RX
Charles Drake 06/12/2019 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 13s
Workout Scaled
Charles Drake 06/12/2019 Sheepdog CrossFit None 3 Rds 4 time:

Row 800m
21 DL @155
21 pull-ups
Row 700m
15 DL @155
15 pull-ups
Row 600m
9 DL @155
9 pull-ups 		18m 57s
Performed as RX
Charles Drake 06/12/2019 Sheepdog CrossFit None Run 4.36 miles 43m 06s
Performed as RX
Charles Drake 06/12/2019 Sheepdog CrossFit None Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made.		 95 3-3-3-3-3-3-3-3 (no fails) lbs
Performed as RX
Charles Drake 06/11/2019 Sheepdog CrossFit None For Reps

00:00-10:00 1 mile run, max C & J @95
10:00-13:00 Rest
13:00-20:00 Run 800m, max thristers @95
20:00-23:00 Rest
23:00-27:00 Run 400m, max reps WB @20		 90 reps
Performed as RX
Charles Drake 06/10/2019 Sheepdog CrossFit None 4 rounds alternate arm each round:

10 Sq snatches
8 bent over rows
6 push press
4 Turkish getups

50lb DB		 13m 12s
Workout Scaled
Charles Drake 06/09/2019 Sheepdog CrossFit None Couch to half marathon
3.90 miles		 37m 16s
Performed as RX
Charles Drake 06/08/2019 Sheepdog CrossFit None 10 min AMRAP:

20 T2B
20 WB @20/14
20 V-up
20 walking Lunges (BW)		 02 rounds 38 reps
Performed as RX
Charles Drake 06/06/2019 Sheepdog CrossFit None Partner Work out

20 min AMRAP

Partner 1
1 round of Cindy
5 Pull ups
10 Push ups
15 Air Squats

Partner 2
Row for Calories
(20 pulls)

score is total number of calories rowed
 304 reps
Performed as RX
Charles Drake 06/05/2019 Sheepdog CrossFit None 1) 12 min AMRAP
Run 400m
20 WB
10 SA Squats (5 each)(50)

Rest 6 minutes

2) 12 min AMRAP
Row 500m
20 SA Snatch (50)
10 pull-ups 		5 rounds 0 reps
Performed as RX
Charles Drake 06/03/2019 Sheepdog CrossFit 1.5 mile run Actual 1.75 miles 11m 52s
Performed as RX
Charles Drake 06/03/2019 Sheepdog CrossFit None 1) 8 min AMRAP
10 pull-ups
30 Russian KB swings (70/50)
250m run
4 min rest

2) 8 min AMRAP
10 burpees
30 WB OH lunges (20/14)
200 m run
4 min rest

3) 8 min AMRAP
10 T2B
30 Goblet Sq (50/35)
50 DUs (100 singles)		 7 rounds 60 reps
Performed as RX
Charles Drake 05/29/2019 Sheepdog CrossFit None Run 1.0 miles 07m 43s
Performed as RX
Charles Drake 05/29/2019 Sheepdog CrossFit None 10 min warm up to 95% 1 em front squat

E3MOM for 12 min
1 Front Squat
5 strict T2B

For time:
10-20-30-40-50
WB @20
20-40-60-80-100
Dbl Unders		 337 reps
Performed as RX
Charles Drake 05/28/2019 Sheepdog CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 7 rounds 35 reps
Performed as RX
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