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Athlete Date Sort Location Workout Name Description Results
Charles Drake 08/10/2015 Sheepdog CrossFit Run 1.5 Run 1.5 miles 11m 54s
Performed as RX
Charles Drake 08/07/2015 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		 11m 29s
Workout Scaled
Charles Drake 07/03/2015 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 4m 13s
Workout Scaled
Charles Drake 07/01/2015 Sheepdog CrossFit None a) 3 x 10 GHD Situps
3 x10 back ext GHD

b) three rounds for time

Run 400M
21 DB Thrusters @35lbs each 		14m 38s
Performed as RX
Charles Drake 06/28/2015 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 53m 55s
Performed as RX
Charles Drake 06/25/2015 Sheepdog CrossFit None Every 5 minutes for 30 minutes:

Run 400M
21KB Swings 24/16
12 Pull Ups		 20m 11s
Workout Scaled
Charles Drake 06/24/2015 Sheepdog CrossFit None 4 rounds for time:

Row 500M
15 95lb Thrusters
12 Burpees
9 Toes To Bar		 28m 53s
Performed as RX
Charles Drake 06/12/2015 Sheepdog CrossFit None For time:
Row 2,000 meters
50 wall-ball shots, 20-lb. ball
Row 1,000 meters
35 wall-ball shots, 20-lb. ball
Row 500 meters
20 wall-ball shots, 20-lb. ball		 25m 07s
Performed as RX
Charles Drake 06/11/2015 Sheepdog CrossFit None 3 rounds for time:

155 LBS power cleans x3
Run 400 M
35 LBS kettle bell snatches alternating arm 20 (10 each arm)		 11m 28s
Performed as RX
Charles Drake 05/09/2015 Sheepdog CrossFit None teams of 2

AMRAP 20 minutes

Run 400M
15 DL's @ 165
30 Wall Balls @#20

Run together. One member of team working at a time. 		5 rounds 15 reps
Performed as RX
Charles Drake 05/08/2015 Sheepdog CrossFit None A) EMOM 10 Mins

ODD- 8 OHS
EVE- 20 sec L Hold

B) 3 RDS for Time

400M Run
15 Hang Power Cleans @95
3 15ft Rope Climbs		 12m 41s
Workout Scaled
Charles Drake 05/07/2015 Sheepdog CrossFit None 50 DU's
21 Power snatches @95
21 Ring dips
50 DU's
15 Power Snatches @95
15 Ring Dips
50 DU's
9 Power snatches
9 Ring dips		 9m 26s
Workout Scaled
Charles Drake 05/06/2015 Sheepdog CrossFit None 5 rounds for time:

15 KB swings (2 pood)
15 deficit push ups
Run 400M		 20m 28s
Workout Scaled
Charles Drake 04/08/2015 Sheepdog CrossFit None 5 rounds for time:

Run 200M
10 handstand pushups		 11m 08s
Performed as RX
Charles Drake 04/07/2015 Sheepdog CrossFit None 6 rounds for time:

Run 400M
20 air squats
15 sit ups
10 pushups		 25m 06s
Performed as RX
Charles Drake 04/02/2015 Sheepdog CrossFit None 7 Rounds:
10 Burpees
10 Sumo deadlift high pulls @ 65#
10 Pullups		 18m 30s
Performed as RX
Charles Drake 04/02/2015 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 03m 27s
Workout Scaled
Charles Drake 03/19/2015 Sheepdog CrossFit None 6 Rounds for time:
Run 400m
10 Push ups
15 Sit ups
20 Squats		 20m 36s
Performed as RX
Charles Drake 02/24/2015 Sheepdog CrossFit None 5 x3 Push Jerks
2 feet, split each foot

a) 3 x 15 push ups
b) 3 x 15 TTB

3 rounds for time
Row 50 Cal
15 OHS @ 95
7 MU's
scaled 42 sit ups		 29m 39s
Workout Scaled
Charles Drake 12/11/2014 Sheepdog CrossFit None 5 rounds for time:
Run 400M
150 Single Unders or 50 Double Unders
 22m 06s
Performed as RX
Charles Drake 12/03/2014 Sheepdog CrossFit None Five rounds for time:
Run 400M
10 pull ups
10 push ups
10 sit ups		 13m 58s
Performed as RX
Charles Drake 12/02/2014 Sheepdog CrossFit None Six rounds for time:
Run 400M
10 push ups strict
10 sit ups
10 air squats		 17m 04s
Performed as RX
Charles Drake 12/01/2014 Sheepdog CrossFit None Run 1.5 w/ DBL Stroller 14m 24s
Performed as RX
Charles Drake 10/06/2014 Sheepdog CrossFit Outlaw 141006 BBG

5X2 Pause Snatches (3 count pause at the knee) - heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets.

1b) 4X60 second ME Strict TTB - rest 90 sec.

Conditioning

For time:

Run 800m
30 Strict HSPU
30 Jumping Back Squats 45/35#
Run 400m
30 Jumping Back Squats 45/35#
30 Strict HSPU
Run 800m
 20m 36s
Performed as RX
Charles Drake 10/01/2014 Sheepdog CrossFit 1.5 mile run Run 1.5 miles 11m 33s
Performed as RX
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