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Athlete Date Sort Location Workout Name Description Results
Charles Drake 05/04/2021 Sheepdog CrossFit None 8 min AMRAP

10 SA Alt Devil's Press (50#)
20 Abmat sit-ups

Rest 4 mins

8 min AMRAP

10 HSPU's
20 AKB swings (50#)

Rest 4 mins

8 min AMRAP

10 Burpee box jumps
20 Pistols to a box (16") 		9 rounds 13 reps
Performed as RX
Charles Drake 05/04/2021 Sheepdog CrossFit Nutts For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate		 22m 04s
Performed as RX
Charles Drake 05/02/2021 Sheepdog CrossFit None Team of two: AMRAP 10 mins

Snatch E2MOM
80%, 86%, 92%, 98%, 1RM

17 min AMRAP

P1: row for distance

P2: 6 T2B
5 power snatch
4 OH Squat
Run 100m

Switch when P2 completes round

Score is meters rowed




 3,517 m
Performed as RX
Charles Drake 05/02/2021 Sheepdog CrossFit None Sunday fun day

100 air squats
90 push-ups
800m run
70 RKB
60 walking lunges front rack
50 pull-ups
400m run
30 burpees
20 HSPUs
10 head cutters 		34m 09s
Performed as RX
Charles Drake 05/01/2021 Sheepdog CrossFit None 10 mins to get max weight Turkish get up

Partner WOD
20 rounds for time (20 min cap)

Partners switch every round (10 each)

9 deadlifts
6 cal assault bike
3 thrusters

 18m 10s
Performed as RX
Charles Drake 04/30/2021 Sheepdog CrossFit None Team of two: AMRAP 10 mins

Snatch E2MOM
80%, 86%, 92%, 98%, 1RM

17 min AMRAP

P1: row for distance

P2: 6 T2B
5 power snatch
4 OH Squat
Run 100m

Switch when P2 completes round

Score is meters rowed




 3,517 m
Performed as RX
Charles Drake 04/29/2021 Sheepdog CrossFit None Run 1.25 miles 12m 20s
Performed as RX
Charles Drake 04/29/2021 Sheepdog CrossFit None Run 1.25

 12m 20s
Performed as RX
Charles Drake 04/29/2021 Sheepdog CrossFit Half Murph 800M run
50 Pull ups
100 Push ups
150 Squats
Run 800M		 21m 17s
Performed as RX
Charles Drake 04/27/2021 Sheepdog CrossFit None Alt EMOM x36 min

1) Russian KB Swings 50
2) Ball Slams 40
3) Toes to Bar
4) Headcutters 50
5) Max Cal Assault Bike

Score is total calories on Assault Bike		 79 reps
Performed as RX
Charles Drake 04/26/2021 Sheepdog CrossFit None Alt EMOM x 10 min
80%

4 push press
4 chin up
3 push press
3 chin up
2 push press
2 chin ups
1 push press
1 chin up
1 max push press
1 chin up AHAP

For time:
50 DUBS
21 burpees
50 DUBS
18 burpees
50 DUBS
15 burpees
50 DUBS
12 burpees
50 DUBS
9 burpees
50 DUBS
6 burpees
50 DUBS
3 burpees 		12m 46s
Performed as RX
Charles Drake 04/26/2021 Sheepdog CrossFit None E2MOM x 5 rounds
3 Snatch balance @80%

6 sets Snatch from ground, hang snatch below knee, hang snatch above snatch
start at 60% and build each round		 95, 105, 115, 125, 135 (X), 135(X). repeated at 125 x2 lbs
Performed as RX
Charles Drake 04/20/2021 Sheepdog CrossFit None teams of two:

5 rounds for time:
15 GHD sit ups
10 Push Jerks @60%
20 Cal Row

1 partner works while other rests		 25m 52s
Performed as RX
Charles Drake 04/10/2021 Sheepdog CrossFit None EMOM for 12 minutes

1, 2, 3, 4, 5,6.....12

Complex
DL, HCL, Frnt Squat, S2OH

135/95		 7 rounds 5 reps
Performed as RX
Charles Drake 04/10/2021 Sheepdog CrossFit None 100 Pull-ups
Run 400M
100 Du's (x3 SU's)
Run 400M
100 Push Ups
Run 400M
100 Sit-ups
Run 400M
100 Air Squats
Run 400M

 36m 45s
Performed as RX
Charles Drake 04/05/2021 Sheepdog CrossFit None 800m run buy in

2rds:
20 pull-ups
40 sit-ups
60 air squats

800m run buy out		 16m 31s
Performed as RX
Charles Drake 04/05/2021 Sheepdog CrossFit None 1) Floor press E3min for 12 min

Floor press 5 @75% max T2B
Floor press 3 @80% max T2B
Floor press 3 @85% max T2B
Floor press 1 @90% max T2B
Floor press 1 @90% max T2B

2) 10 min AMRAP

15 cal row (11 on assault bike)
12 ring dips
9 WBS sit-ups 		4 rounds 29 reps
Performed as RX
Charles Drake 04/05/2021 Sheepdog CrossFit None BB warmup

5 clean pulls
4 power clean
4 jerks
3 squat clean and jerk pause in dip
2 STOTS press

Clean and jerk E3MOM
5 @ 75%, 3@ 80%, 2@ 84%, 1@ 90%

Push press
8 @115
4 @135
2 @ 140

Followed by 10 ea arm bent over rows @50		 135, 145, 155, 165 lbs
lbs
115, 135, 140 lbs
Performed as RX
Charles Drake 04/04/2021 Sheepdog CrossFit Annie on the Run 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Run 400M after each round		 24m 01s
Performed as RX
Charles Drake 03/31/2021 Sheepdog CrossFit None 5x5 back squats
5x5 front squats

8 rounds
12 burpees
12 pull ups
200m run		 25m 02s
Performed as RX
Charles Drake 03/01/2021 Sheepdog CrossFit None Alt EMOM X 10 min
1) 2 strict press @85%
2) 4 strict pull ups

E3.5MOM x 14 min
12 alt dB devils press
12 C2B
12 AB May Sit-ups 		12m 39s
Performed as RX
Charles Drake 03/01/2021 Sheepdog CrossFit None Alt EMOM x 12 min
1) 20 deficit DB Lunges @35
2) 8 DB Squats (5 sec in bottom) @35

25 min cap
200m farmers carry 25
10 2 KB Squats
10 2 KB Walking lunges
400m farmers carry
20 2 KB Squats
20 2 KB Walking Lunges
600m farmers carry
30 2 KB Squats
30 2 KB Walking Lunges
400m farmers carry
20 2 KB Squats
20 2 KB Walking Lunges
200m farmers carry 25
10 2 KB Squats
10 2 KB Walking lunges
25m 00s
Performed as RX
Charles Drake 02/25/2021 Sheepdog CrossFit None Teams of 4:
Switch every two minutes

1) Row
2) Front Plank
3) 53# KB Front Rack Hold
4) Rest

Max meter row. Teams continue to alternate every two minutes until the team reached 5000 meters		 21m 14s
Performed as RX
Charles Drake 02/25/2021 Sheepdog CrossFit None BB Warm-up

5 Strict Press in Split
4 Power Jerk
3 Drop to Split
2 Tall Jerk
1 Jerk

10 Minutes to warm-up to 84% on Jerk

-then

Every 2.5 Minutes for 15 Minutes

Jerk
84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1

10 Minutes to warm-up to 80% on Sumo DL

-then

Every 3 Minutes for 15 Minutes

1) Sumo DL
80%x2, 87.5%x1, 95%x1, 102.5%x1
2) FFE Reverse Lunge x10
 195 lbs
lbs
335 lbs
Performed as RX
Charles Drake 02/22/2021 Sheepdog CrossFit None Every 2 minutes for 12 minutes

6-8 strict pull ups
8 tricep dips on rings/box

5 rounds 20 min
every 4 minutes: 200m run
10 double DB squats
10 DB thrusters
10 DB push presses

 17m 57s
Performed as RX
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