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Charles Drake 11/14/2020 Sheepdog CrossFit None Partner WOD

2 Rounds

100/80 Cal Assault Bike
100 Double Unders (200 Single Unders)
80 Double DB Push Press (50/35)
60 Wall Balls (20/14)
40 Toes to Bar
200m Run Together		 33m 08s
Performed as RX
Charles Drake 11/13/2020 Sheepdog CrossFit None 1) E90sec x7.5min

2 Snatch High Pulls
2 Hang Squat Snatches

2) AMRAP x8min

15/12 Cal Row
15 Hand Release Push Ups

Rest 4min

AMRAP x8min

15 Power Snatches (115/85)
2 Legless Rope Climbs
 8 rounds 11 reps
Performed as RX
Charles Drake 11/12/2020 Sheepdog CrossFit None 1) E3MOM x9min

10yd Handstand Walk (10yd Monster Crawl DB Drag)
10 DB Hand Clean and Jerks (50/35)- Right Arm
2 Rope Climbs
10 DB Hand Clean and Jerks (50/35)- Left Arm

6min Rest

2) 4 Rounds for time (20min Cap)
400m Run
25 Overhead Squats (45/35)
25 BB Bent Over Rows (45/35)
 14m 45s
Performed as RX
Charles Drake 11/11/2020 Sheepdog CrossFit None Hero WOD Matt 16 DB Style (30min Cap)

16 DB Deadlifts (50/35)
16 DB Hang Power Cleans (50/35)
16 DB Push Press (50/35)
800m Run
16 DB Deadlifts (50/35)
16 DB Hang Power Cleans (50/35)
16 DB Push Press (50/35)
800m Run
16 DB Deadlifts (50/35)
16 DB Hang Power Cleans (50/35)
16 DB Push Press (50/35)
800m Run
 18m 26s
Performed as RX
Charles Drake 11/10/2020 Sheepdog CrossFit None Strength skill:
10min EMOM

A. 6 KB hang snatch 53/35
B. 5 push press + 5 bent over row (125)

WOD: 17 min cap

3-6-9-12-9-6-3
Deadlifts 185/125
Hand release pushups
Box jumps 24/20		 09m 01s
Performed as RX
Charles Drake 11/09/2020 Sheepdog CrossFit None E2MOM for 30 mins

1 snatch heavy		 115, 125, 125, 125, 135, 135, 135, 135, 135(x), 135(x), 135, 135, 135(x), 135(x), 135 lbs
Performed as RX
Charles Drake 11/09/2020 Sheepdog CrossFit None 1) Weighted reverse lunge (95)
Heavy RDL

2) 12 min AMRAP

4 DB Thrusters
6 T2B
8 HR Pushups
32 Dubs (60 singles)
 5 rounds 0 reps
Performed as RX
Charles Drake 11/09/2020 Sheepdog CrossFit None Alt EMOM x 16

1) 12 goblet squats
2) 12 alt DB floor press
3) 12 Plate OH sit ups
4) Rest

16 min AMRAP

3-6-9-12-15-18-21

Pull ups
Burpee box step ups
Run 200m after each round
 07 rounds 0 reps
Performed as RX
Charles Drake 11/08/2020 Sheepdog CrossFit None E8MOM for 32 minutes:

21 T2B
15 Front Squat (155/115)
9 Push Jerk (155/115)
6 SDLHP (70/50)
3 Squat Cleans (155/115)		 29m 36s
Performed as RX
Charles Drake 11/04/2020 Sheepdog CrossFit None 10 Minute Warm Up to 70% of Strict Press

E90sec x9min

3 Strict Presses
10 Banded Pull Aparts

4 Rounds for Time (15min Cap)

40 yd D-Ball Carry (40/30)
20 Push Press (95/65)
10 Handstand Push Ups
 10m 01s
Performed as RX
Charles Drake 11/04/2020 Sheepdog CrossFit None 14min AMRAP

500m Row
30 American KB Swings (50/35)
10 Push Ups

7min Rest

14min AMRAP

400m Run
30 SA DB Hang Clean & Jerks (50/35)
10 SA DB Burpees (50/35)
 6 rounds 550 reps
Performed as RX
Charles Drake 11/03/2020 Sheepdog CrossFit None E2MOM x 12min

12 Double DB Push Press (50/35)
12 Burpees over DB

Rest 3min

3 Rounds for Time (15min Cap)

400m Run
30 Pull Ups
20 Toes to Bar
 14m 27s
Performed as RX
Charles Drake 11/02/2020 Sheepdog CrossFit None 10 Minute Warm Up to 80% of Back Squat

E2MOM x10min
5 Back Squats @80%

AMRAP x10min
Climb the Ladder
3-6-9-12
Double DB Snatches (50/35)
Double DB Front Squats (50/35)
*10 Box Jumps after each round*
 5 rounds 35 reps
Performed as RX
Charles Drake 11/01/2020 Sheepdog CrossFit None 10 min AMRAP

20 cals on bike
10 burpees to target
20 front elevated lunges (50/35)

Rest 5 mins

10 min AMRAP

200m run
10 ball slams (40)
20 curtsy lunges (50/35)

Rest 5 mins

50 dubs
10 SA thrusters (50) 5L, 5R
20 V-ups
 8 rounds 240 reps
Performed as RX
Charles Drake 10/31/2020 Sheepdog CrossFit None 10mins WU to 75% of Snatch

Every 3 mins for 12 mins

1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch

3 Rounds For time (20min Cap)
10 Overhead Squats (115/85)
10 Box Jump Overs (24/20)
10 Thrusters (115/85)
10 toes to Bar
2 Rope Climbs		 08m 49s
Performed as RX
Charles Drake 10/31/2020 Sheepdog CrossFit None Partner workout!!

30min AMRAP

*2000m row buy in*

100 double dB deadlifts
80 pull ups
60 box jumps
40 toes to bar
20 Synchronized burpees
10 handstand push ups		 1 rounds 295 reps
Performed as RX
Charles Drake 10/30/2020 Sheepdog CrossFit None Partner HALLOWOD

For time (40 mins)

Every 5mins 13 Burpees (Performed at the same time with Partner)

Buy in 1031m row

Every 5 mins 13 synchronized burpees

4 Rounds
30 Deadlifts (185/125)
60 DB ALT Snatches (50/35)

Into 2 Rounds
70 DU (140 SU)
40 Double DB Walking Lunges (50/35)
*DBs held down by side		 43m 52s
Performed as RX
Charles Drake 10/29/2020 Sheepdog CrossFit None 10 mins work on Ring muscle ups (false grip ring rows, Ring Dips)

ALT EMOM x 28

1) 1-3 Ring Muscle Ups (2-3 False Grip Ring Rows, 2-3 Ring Dips)
2) 15 American KBS (50/35)
3) 6ea KB Goblet Step Ups (50/35)
4) 15ea Wall Ball Russian Twists (20/14)
5-7) 200m run
 23m 00s
Performed as RX
Charles Drake 10/26/2020 Sheepdog CrossFit None
10mins WU to 75% of Jerk

1) Every 3 mins for 12 mins
3 Split Jerks
3 Box Jumps (Adding Height each round)

2) AMRAP x 15mins
9 Thrusters (135/95)
12 Hand Release Push Ups
12 Pull Ups
9 Burpee Box Jump Overs (24/20)		 04 rounds 33 reps
Performed as RX
Charles Drake 10/26/2020 Sheepdog CrossFit None
10mins WU to 75% of Jerk

1) Every 3 mins for 12 mins
3 Split Jerks
3 Box Jumps (Adding Height each round)

2) AMRAP x 15mins
9 Thrusters (135/95)
12 Hand Release Push Ups
12 Pull Ups
9 Burpee Box Jump Overs (24/20)		 04 rounds 33 reps
Performed as RX
Charles Drake 10/26/2020 Sheepdog CrossFit None E2mom for 10 minutes

KB gorilla rows 8each arm(AHAP)

Remaining time: max hollow body hold

14 min AMRAP

20 cal assault bike/500m row
30 suitcase reverse lunges(50/35)
20 double KB front rack squats(50/35)
10 push ups

Rest 7min

14 min AMRAP
400m run
30 DB deadlifts(50/35)
20 pull ups
10 double dumbbell push Jerks		 5 rounds 425 reps
Performed as RX
Charles Drake 10/22/2020 Sheepdog CrossFit None Alt EMOM x30min

1) 10/8 Assault Bike Cals
2) 10 SA DB Thrusters (50/35)
3) 6ea SA OH DB Walking Lunges (50/35)
4) 30yd Suitcase Carry (50/35)
5) 6ea SA DB Hollow Hold DB Chest Press (50/35)
6) Rest		 28m 50s
Performed as RX
Charles Drake 10/20/2020 Sheepdog CrossFit None 15min AMRAP

500m Row
15 Burpees to Target
12 Chest to Bar Pull-Ups (Pull Ups/18 Ring Rows)

5min Rest

15min AMRAP

400m Run
18 Double DB/KB Deadlifts
6 Strict HSPU (12 Pike Push Ups)
 7 rounds 493 reps
Performed as RX
Charles Drake 10/18/2020 Sheepdog CrossFit None PARTNER WOD- For Time (40min Cap)

Buy in: 200 DUBs (400 SU)

2 Rounds
400m Run Together
40 Power Snatches (135/95)
30 Handstand Push Ups
20 Double DB Devils Press (50/35)
Cash Out: 50cal Assault Bike (70cal Row)
 25m 52s
Performed as RX
Charles Drake 10/18/2020 Sheepdog CrossFit None Running Clock

0:00-15:00

AMRAP
40 Double DB Deadlifts (50/35)
20 Double DB Push Press
10 Double DB Hang Snatches
2 Rope Climbs (4 Rope Pull-Ups)

15:00-20:00
REST

20:00-35:00
21-15-9
Cals On Bike (if on rower add 5cals)
Wall Balls (20/14)
Chest to Bar
Wall Ball V-Ups		 153 reps
Performed as RX
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