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Athlete Date Sort Location Workout Name Description Results
Charles Drake 05/27/2019 Sheepdog CrossFit Murph Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

wearing 20lb vest		 52m 46s
Performed as RX
Charles Drake 05/25/2019 Sheepdog CrossFit None In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmers Carry (20/20/20/20 alternating partners)
400 Meter Kettlebell Farmers Carry (walk together only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy especially on the single-arm push presses.		 3 rounds 0 reps
Performed as RX
Charles Drake 05/24/2019 Sheepdog CrossFit Long Annir 50 DUs (150 SUs)
50 sit-ups abmat
Run 400m
40Dus (120 SUs)
40 sit-ups abmat
Run 400m
30 DUs (90 SUs)
30 sit-ups abmat
Run 400m
30 DUs (90 SUs)
30 sit-ups abmat
Run 400m
20 DUs (60 SUs)
Run 400m
10 Dus (30 Sus)
10 sit-ups
Run 400m
 20m 28s
Performed as RX
Charles Drake 05/21/2019 Sheepdog CrossFit Run 1.5 miles Ran 1.64 miles 11m 54s
Performed as RX
Charles Drake 05/21/2019 Sheepdog CrossFit None 9-15-21-27-33

T2B
Strict Push-ups 		27 rounds 7 reps
Performed as RX
Charles Drake 05/16/2019 Sheepdog CrossFit None 5 rounds for time:

5 WB @20
10 box jumps @ 24
15 HR Push-ups
20 air squats
25 sit-ups
Run 400		 22m 14s
Performed as RX
Charles Drake 05/15/2019 Sheepdog CrossFit None 15-12-9-6-3

Hang Power Snatch @75
Handstand Push-ups 		08m 09s
Performed as RX
Charles Drake 05/14/2019 Sheepdog CrossFit 1.5 mile run Run 1.5 miles 11m 03s
Performed as RX
Charles Drake 05/13/2019 Sheepdog CrossFit Run 1.5 None 11m 09s
Performed as RX
Charles Drake 05/13/2019 Sheepdog CrossFit 1.9 mile run 1.9. Mixed walk after 1.5 sprint 17m 09s
Performed as RX
Charles Drake 05/09/2019 Sheepdog CrossFit 2 x 1.5 m run Run 1.5 miles
Walk .5 miles
Run 1.5 miles 		11m 25s
Performed as RX
Charles Drake 05/09/2019 Sheepdog CrossFit None 3 x 800 11m 58s
Performed as RX
Charles Drake 05/06/2019 Sheepdog CrossFit None Team of three
60 air squats
60 burpees
60 HR push-ups
60 pull-ups
60 OH lunge w/45 plate
60 DL @225/155
60 WB @20
Run 400m

Team of three two hold pet rock while other works. 		18m 20s
Performed as RX
Charles Drake 05/04/2019 Sheepdog CrossFit None Glow run 5k 29m 55s
Performed as RX
Charles Drake 05/02/2019 Sheepdog CrossFit None Run 8 x 400
Rest 90 seconds between		 15m 36s
Performed as RX
Charles Drake 04/30/2019 Sheepdog CrossFit Run 1.5 Run 1.5 11m 26s
Performed as RX
Charles Drake 04/29/2019 Sheepdog CrossFit Run 1.5 1.5 mile ru 10m 41s
Performed as RX
Charles Drake 04/27/2019 Sheepdog CrossFit Run 1.55 Run 1.55 miles 11m 42s
Performed as RX
Charles Drake 04/27/2019 Sheepdog CrossFit 400m sprint 400m sprint 1m 55s
Performed as RX
Charles Drake 04/25/2019 Sheepdog CrossFit 1.5 mile run 1.54 according to watch
 11m 32s
Performed as RX
Charles Drake 04/25/2019 Sheepdog CrossFit Run1.5miles 1.5 m run 17m 27s
Performed as RX
Charles Drake 04/18/2019 Sheepdog CrossFit None Run 800m x5

Rest 2:00 min between rounds		 18m 05s
Performed as RX
Charles Drake 04/17/2019 Sheepdog CrossFit None Run 1.5 miles 12m 12s
Performed as RX
Charles Drake 04/16/2019 Sheepdog CrossFit None Interval runs: 2.5 miles
400m. 1:53
800m. 2:07
400m. 2:15
800m. 3:22


400m. 1:50
800m. 3:44
400m. 1:57		 17m 08s
Performed as RX
Charles Drake 04/15/2019 Sheepdog CrossFit SWAT fit test Run 1.5 miles
Max push-ups
Max curl ups (1min)		 13m 20s
Performed as RX
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