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Athlete Date Sort Location Workout Name Description Results
Charles Drake 02/16/2021 Sheepdog CrossFit None Alt EMOM x10min

1) DB SA L-Sit OH Press x8ea
2) 20sec Ring Support Hold (scale- on toes or plank hold on hands)

E4MOM x20min

20yd DB Drag Bear Crawl
16 DB Hang Clean & Jerks
12 Ring Rows
8 Hand Release Push Ups

TS
(70/50)

Rx
(50/35)

Sc
(35/25)		 18m 37s
Performed as RX
Charles Drake 02/15/2021 Sheepdog CrossFit None E2MOM

85% DL
3 DL
6ea Birddogs

For Time:
30 WBs
5 DLs
25 WBs
5 DLs
20 WBs
5 DLs
15 WBs
5 DLs
10 WBs
5 DLs
5 WBs
5 DLs		 08m 15s
Performed as RX
Charles Drake 02/13/2021 Sheepdog CrossFit None Bring a Friend Day!

Partner WOD
10 Minutes
P1- Row for Calories
P2- Overhead Plate Hold (45/25) (35/15)

*Partners may switch as needed to keep plate overhead, can bring plate down once P1 is off rower*

3min Rest

20min AMRAP
20 Wall Ball Partner Sit Ups
20 Burpees (synchronized)
20 weighted reverse lunges
20 SA snatch (synchronized)

TS
Wall (20/14)
Slam (60/40)

Rx
(20/14)
(40/30)

Scaled
(14/10)
(30/25)		 03 rounds 39 reps
Performed as RX
Charles Drake 02/12/2021 Sheepdog CrossFit None 10 Minute Warm Up to 70% on Snatches

E2MOM x10min

3 Snatch Deadlifts
2 Snatch Pulls
1 Snatch

For Time (18min Cap)

10 Rounds:
3 Power Snatches
3 Burpees over Bar
3 Power Clean & Jerks
3 Burpees over Bar

Turf Strong
(135/95)

Rx
(115/75)

Scales
(95/55)		 17m 59s
Performed as RX
Charles Drake 02/08/2021 Sheepdog CrossFit None 1 mile run
45 sit-ups
5 pull-ups
35 push-ups
 07m 14s
Performed as RX
Charles Drake 02/06/2021 Sheepdog CrossFit Throughbred Throwdown WOD1 Ladder

115-135-155-175-185-205
225-255-275-305

snatch 3 points, Clean 2 points, DL 1 point. Once you clean you can no longer snatch, once you DL you can no longer clean 		16 reps
Performed as RX
Charles Drake 02/06/2021 Sheepdog CrossFit Throughbred Throwdown WOD 2 12 min AMRAP

15 Wall Balls
12 Cals on Assault Bike
9 Burpee box jump overs		 3 rounds 24 reps
Performed as RX
Charles Drake 02/06/2021 Sheepdog CrossFit Throughbred Throwdown WOD 3 21 Jumping pull ups
100 Single Unders
15 Jumping Pull ups
100 Single Unders
9 Jumping Pull ups
100 Single Unders		 04m 44s
Performed as RX
Charles Drake 02/06/2021 Sheepdog CrossFit Throughbred Throwdown WOD FLOATER 4 mins to get max squat clean
then rest one minute
2 mins to get as many power cleans as possible
@95		 34 reps
Performed as RX
Charles Drake 02/01/2021 Sheepdog CrossFit None 10 mins E2.5

6 each leg BB reverse lunges
10 Russian KB swings

Row 1000m
150 WBs

Every break do five burpees		 16m 32s
Performed as RX
Charles Drake 01/29/2021 Sheepdog CrossFit None 5 Rounds for time:

5 pull ups
10 push ups
15 sit ups
20 air squats
25 SU Jump rope		 10m 32s
Performed as RX
Charles Drake 01/20/2021 Sheepdog CrossFit None 10min Warm Up to 60% on Floor Press

Alt E90sec x12min

1)10 Floor Press
2)6 Strict Toes to Bar

AMRAPx14min

Climb the Ladder by 3s
-Calorie Row
-Double DB Push Press
-Burpees over DBs

Turf Strong (50/35)
Rx (40/30)
Scaled (35/25)		 06 rounds 0 reps
Performed as RX
Charles Drake 01/19/2021 Sheepdog CrossFit None Partner shoot:

In vest
Partner 1 shoots five rounds at 8 circle @ 10 yards
Partner two completes
15 OH walking lunges (breaching ram, 35#)
10 Air squats
5 push-ups

Swap five rounds a piece
Every round outside 8circle is a team penalty of five walking lunges

 08m 01s
Performed as RX
Charles Drake 01/19/2021 Sheepdog CrossFit None 7 min AMRAP

3, 6, 9, 12..... increase by three each round
3 30 box jumps		 07 rounds 05 reps
Performed as RX
Charles Drake 01/19/2021 Sheepdog CrossFit None 3 Rounds for time:

Max cal row :60
Complete 1 Turkish get up for every calorie short of 30 cals

Turkish get ups at 35#		 08m 32s
Performed as RX
Charles Drake 01/14/2021 Sheepdog CrossFit None 10-15min Rope Climb Practice

1) Seated J-hook
2) J-hook to pull over bar
3) Rope Climb Practice

E4MOMx20min

50 DUBs (50 SU)
20/15 Cal Row
15 Push Ups
1 Rope Climb (2 rope pulls)

*finishing with less than 30sec rest? Take away 2cals on rower)

*Finishing with more than 1min rest? Add 1 rope climb
 18m 12s
Performed as RX
Charles Drake 01/12/2021 Sheepdog CrossFit None 14min AMRAP

400m Run
15 Ball Slams (Rx 40/30) (Sc 30/25)
20 Ab Mat Sit Ups

7min Rest

14min AMRAP
24/20 Cal Bike
10 BB Thrusters
10 Toes to Bar

Turf Strong (115/95)
Rx (95/65)
Scaled (65/45)
 4 rounds 25 reps
Performed as RX
Charles Drake 01/11/2021 Sheepdog CrossFit None E90sec x9min
3 Power Snatch + 3 OH Squats

E3.5Min x14min
200m Run
10 SA DB Devils Press

Turf Strong (70/50)
Rx (50/35)
Scaled (35/25)
 10m 54s
Performed as RX
Charles Drake 12/10/2020 Sheepdog CrossFit Cooper Test Run 1.5 miles
max rep pushups
max rep curl up
300m run
vertical jump		 11m 27s
Performed as RX
Charles Drake 12/09/2020 Sheepdog CrossFit None 10min Warm Up to 60% of Strict Press

E90sec x 6min
3 Strict Presss
12 Band Pull Aparts

E3MOM x 9min
10 Double DB Push Press (50/35)
15 Ring Dips
20 Ball Slams (40/30)

Rest 3min

4 Sets (2min on/1min rest)
200m Run
5 Burpees
Max DU/SU
 270 reps
Performed as RX
Charles Drake 12/08/2020 Sheepdog CrossFit None BB Warm Up

5 Dip Snatch Hip Pull

4 Above Knee Power Snatch + OHS

3 Below Knee Snatch + Snatch Balance

10 Minute Warm Up to 60% on Dip Snatch+ Above Knee Hang Snatch+ Below Knee Hang Snatch

-Then

E2.5min for 15 Minutes

Dip Snatch+ Above Knee Hang Snatch+ Below Knee Hang Snatch

60%x1+1+1x6

10 Minutes to Warm Up to 60% on Overhead Squat (If you dont have 1 RM, use your best snatch or up to 105% of your best snatch)

E2.5min x15min

1) 3sec Pause Overhead Squats 60%x6x6

2) Leg Curls x15
 75 lbs
Performed as RX
Charles Drake 11/25/2020 Sheepdog CrossFit None 60% of Snatch

E90sec x7.5min
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch

4 Rounds for time (20min Cap)

400m Run beginning of every round
11-9-7-5
Hang Snatch (power/squat) (115/75)
Bar Muscle Ups (Pull Ups do double reps)
Burpees
 17m 31s
Performed as RX
Charles Drake 11/24/2020 Sheepdog CrossFit None BB Warm-up

5 Strict Press in Split
4 Jerk in Split
3 Jerk

10 Minutes to warm-up to 80% on Jerk

-then

Every 2.5 Minutes for 15 Minutes
Jerk w/ Pause in Catch
80%x1, 85%x1, 90%x1, 85%x1, 90%x1, 93%x1

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

-then

Every 3.5 Minutes for 14 Minutes
1) Sumo Deadlift
80%x2, 87.5%x1, 95%x1x2
2) FFE Reverse Lunge x10
 155, 165, 175 lbs
lbs
255, 265, 285 lbs
Performed as RX
Charles Drake 11/24/2020 Sheepdog CrossFit None Partner Workout

Row 4000m (16min Cap)

*Switch every 500m

*While Partner 1 is rowing, partner 2 is holding 2 DBs (50/35)

*If partner 2 drops the DBs before partner 1 finishes the row, they stop and together do 5 burpees
3,796 m
Performed as RX
Charles Drake 11/24/2020 Sheepdog CrossFit None For Time (10min Cap)

Double DB DT

12 DB Deadlifts (50/35)
9 DB Hang Cleans (50/35)
6 DB Push Jerks (50/35)
 6m 12s
Performed as RX
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