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Charles Drake 10/18/2020 Sheepdog CrossFit None BB Warm-up

5 Strict Press
4 Push Press
3 Power Jerks
2 Drop to Split (bar behind neck)
1 Split Jerk


10 Minutes to warm-up to 70% on Jerk w/ Pause in Dip

-then

Every 2.5 Minutes for 15 Minutes
-Jerk w/ Pause in Dip
(70%x2, 75%x2)x3

10 Minutes to warm-up to 75% on Sumo Deadlift

-then

Every 3 Minutes for 15 Minutes
1) Sumo Deadlift
75%x5x5
2) DB Walking Lunge x12		 145-165 (70 @ 75%) lbs
235 DL lbs
Performed as RX
Charles Drake 10/17/2020 Sheepdog CrossFit None E4MOM x16min

6 Chin Ups (weighted, Ecc, or 8 BB foot assist)
12 DB Step Ups (AHAP)
20 Plank Shoulder Taps


For Time (20min Cap)-
W/ PartnerBuy-in: 1000m Row
100 DB Walking Lunges
100 Toes to Bar
100 Burpee Box Jumps		 19m 50s
Performed as RX
Charles Drake 10/16/2020 Sheepdog CrossFit None 10min Warm Up to 75% of Push Press

E2MOM x 8min
6 Push Press
10 DB Bent Over Reverse Fly

E2min for 5 rounds (*1min Rest between rounds)
2 Rope Climbs
4 Devils Press (50/35)
Max Reps for Hang Clean & Jerks (135/95)
(working towards 50 reps hang clean & jerks)		 15m 47s
Performed as RX
Charles Drake 10/15/2020 Sheepdog CrossFit None 10 Minutes to work on

BMU
Chest to Bars
Kip Swing

AMRAP x 10min
15cal Assault Bike
30 American KB Swings (50/35)
5 BMU (5 C2B/10 Pull-Ups)

4min Rest

AMRAP x 10min
20/15cal Row
40 SA DB Hang Snatches (50/35)
10 SA DB Burpees (50/35)
 5m 17s
Performed as RX
Charles Drake 10/13/2020 Sheepdog CrossFit None Alt EMOM x 20min

1) Kneeling SA DB OH Press x8ea
2) 5 Strict Pull-Ups (10 Double Ring Rows)
3) 10 Ring Straight Leg Raises (10 Ring Knee Raises/10 Lying SL Raises)
4) 15 Double DB Floor Press
5) 10 Double DB Hang Snatches

5 Rounds (Every round is 2min with 1min rest after each round)
200m Run
10 Double DB Thrusters (50/35)
MAX Toes to Bar

* score is total number of T2B
 43 reps
Performed as RX
Charles Drake 10/12/2020 Sheepdog CrossFit None 1) E90sec x 7.5min (5 rounds)
4 Back Squats

2) AMRAP x10min
10 Goblet Squats (70/50)
20 Russian KB Swings (70/50)
30 DUBs (60 SU)

5min Rest

AMRAP x10min
15cal Row
12 Ring Dips
9 Burpees Over Rower
 8 rounds 37 reps
Performed as RX
Charles Drake 10/12/2020 Sheepdog CrossFit None 1) Alt EMOM x16min

1) 12 KB Deadlift (AHAP)
2) 8 DB L-Sit Press (AHAP)
3) 8 2DB Lateral Lunges (R) -use same weight as L-sit
4) 8 2DB Lateral Lunges (L) -use same weight as L-sit

2) 15min AMRAP
400m Run
30 American KB Swings (50/35)
20 Wall Ball Sit Ups

Accessory (2-3 sets)
15 Ring Face Pulls
20 Alt V-Ups
 3 rounds 400 reps
Performed as RX
Charles Drake 10/10/2020 Sheepdog CrossFit None 10-minute Warm-up

Partner WOD (40 min Cap)

70 reps of:
DB Power Cleans (50/35)
DB Front Squats
AB Mat Sit Ups
Cal Row
Burpees Over the Rower
Pull-UPs
Wall Balls (20/14)


Cash Out: 400m Wall Ball Run		 25m 02s
Performed as RX
Charles Drake 10/08/2020 Sheepdog CrossFit None AMRAP x 25 Mins

600m row
15yd Handstand Walk (Bear Crawl)
20 Hand release Push Ups
20 total Double DB Walking Lunges (50/35) (DBs held by side)

5 min Rest

Every 3.5 mins for 14 mins (4 Rounds)
400m run
15 Toes to Bar

Or

E4MOM for 12 mins
400m run
15 T2B		 3 rounds 635 reps
Performed as RX
Charles Drake 10/07/2020 Sheepdog CrossFit None Row 2 mins for Cals
Thrusters @95
Row 2 mins for Cals
Snatches @95
Row 2 mins for Cals
Squat snatches @95		 141 reps
Performed as RX
Charles Drake 10/06/2020 Sheepdog CrossFit None Alt EMOM x16min

1) KB Goblet Step Ups x6ea (50/35)(24/20)
2) KB SA Low Row x8ea
3) KB SA Deadlift x8ea
4) Mountain Climbers x20ea
5-minute transition

AMRAP x6min
2-4-6-8
Double DB Push Press (50/35)
Toes to Bar

3min Rest

AMRAP 6min
2-4-6-8
Double DB Hang Clean & Jerks (50/35)
Pull-Ups
 12 rounds 30 reps
Performed as RX
Charles Drake 10/05/2020 Sheepdog CrossFit Naughty Nancy EMOM x 4min

2 Above Knee Hang Power Snatches

1 min rest

EMOM x 5min

3 Snatches (Can be power or Squat)

5min Transition

Naughty Nancy

5 Rounds for time (20min Cap)

400m Run

15 Over Head Squats

12 Bar Facing Burpees
 19m 42s
Performed as RX
Charles Drake 09/23/2020 Sheepdog CrossFit None 1) Every 2 mins for 10 mins

3 Snatch Balances (If members feel confident with weight they can add on)
5 mins add to 70% of Snatch

Every 90s for 7.5 mins
1 Hang Squat Snatch
1 Squat Snatch

2)3 Rounds For time (8 min Cap)
10 Hang Power Snatches (115/85)
5 Ring Dips
200m run
*Should be an all-out sprint at the end!!
 5m 41s
Performed as RX
Charles Drake 09/22/2020 Sheepdog CrossFit None ALT EMOM x 30

1) 12/10 Cal Row
2) 12 Pistol Squats (12 FWD Lunges)
3) 15 Wall Ball V-Ups (20/14)
4) 15 Wall Balls (20/14)
5) 20 Wall Ball Walking Lunges (20/14)
6) Rest

Accessory (3 Sets)
-DB/KB SL RDL x 10ea
-20s Chin up Hang (Chin is over the bar)
 28m 03s
Performed as RX
Charles Drake 09/22/2020 Sheepdog CrossFit None BB Warm-up

5 Above Knee Muscle Clean + 5 Strict Press
4 Above Knee Power Clean + 4 Thruster
3 Above Knee Clean + 3 Jerk

10 Minutes to warm-up to 60% on Pause Above Knee Clean + Jerk w/ Pause in Dip

-then

Every 2.5 Minutes for 15 Minutes

Pause Above Knee Clean + Jerk w/ Pause in Dip
60%x3x6

Every 2.5 Minutes for 15 Minutes
1) Dips x6
2) Ring Row x15
3) Weighted Sit-ups x10

For Completion (complete in as few sets as possible)
1) 100 BB Curls
2) 100 Banded Tricep Pushdowns
 165 lbs
Performed as RX
Charles Drake 09/21/2020 Sheepdog CrossFit None 1) Every 90s for 6 mins (4 Rounds)

1 Above Knee Clean
1 Clean
1 Jerk

2) For Time (20 min Cap)

200m run
6 Pull Ups
9 Hang Clean & Jerks (135/95)
400m run
12 Pull Ups
6 Hang Clean & Jerks (135/95)
600m Run
18 Pull Ups
3 Hang Clean & Jerks (135/95)
 11m 23s
Performed as RX
Charles Drake 09/14/2020 Sheepdog CrossFit None E2MOM
weighted reverse lunges

2) 10-1 (15 min CAP)

Goblet Squats (50/35)
Slam ball over the shoulder
AKB swings (50/35)		 09m 52s
Performed as RX
Charles Drake 09/06/2020 Sheepdog CrossFit None 1) AMRAP x 8min

30 Dubs (50 SU)

20 Toes to Bar

10 Push Ups

Rest 2 mins

2) AMRAP x 7min

30 Dub (50 SU)

20 Ab Mat Sit Ups

10 Push Ups

Rest 2 mins

3) AMRAP x 6 Mins

1 Rope Climb

10 Toes to Bar

5 Handstand Push Ups

Rest 2 mins

4) AMRAP x 5

1 Rope Climb

10 Ab mat Sit ups

5 HandStand Push Ups
 16 rounds 99 reps
Performed as RX
Charles Drake 09/05/2020 Sheepdog CrossFit None 5 Muscle Snatch + Snatch Push Press

4 Power Snatch + OHS

3 Snatch + Drop Snatch

10 Minutes to warm-up to 84% on Snatch

-then

Every 2.5 Minutes for 15 Minutes

Snatch

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

10 Minutes to warm-up to 80% on Front Squat

-then

Every 4 Minutes for 16 Minutes

1) Front Squat

80%x2, 87.5%x1, 95%x1, 102.5%x1

2) Nordic Leg Curl x5
 Snatch 105-135 lbs
Front squat, 195-235 failed 1st attempt at 235 lbs
Performed as RX
Charles Drake 09/05/2020 Sheepdog CrossFit None Every 6 mins for 30 mins

- Min 1 Max reps of DB Up Down to Power Clean (50/35)

- Min 2 Max Reps of DB Front Rack ALT FWD Lunges (50/35)

- Remaining 4 mins to complete 25/20 Cals on assault bike

(If on Rower 35/25)
 28m 52s
Performed as RX
Charles Drake 09/04/2020 Sheepdog CrossFit None Every 3 mins for 12 mins

5 Back Squats @ 60% with 3s Eccentric
3 Vertical Jumps

AMRAP x 12 mins

2-4-6-8-etc
Thrusters (95/65)
*200m run after every set of thrusters*		 14 rounds 0 reps
Performed as RX
Charles Drake 09/03/2020 Sheepdog CrossFit None Running Clock(mins)

Min 0-15

3 rounds:

400m run
20 Air Squats
10 Pull Ups

Min 15-25

Mandatory three mins rest

21 15 9
Calorie Row
Burpees over rower


Min 28 38

10 to 1
Chest to Bar Pull Ups
Slam Balls (40/30)		 35m 24s
Performed as RX
Charles Drake 09/02/2020 Sheepdog CrossFit None 1) E2MOM x 12

1 Power Clean
1 Hang Squat Clean
1 Front Squat

2) For Time (12 min Cap)

10-1
Evens (10-8-6-4-2) Devils Press (50/35)
Odds (9-7-5-3-1) Toes to Bar
After each round 200m Run
Ex) 10 Devils Press
9 Toes to Bar
200m run		 11 rounds 09 reps
Performed as RX
Charles Drake 09/01/2020 Sheepdog CrossFit None 1) 3 Rounds:

5ea AHAP Turkish Get Ups (Preferred to use KB)
Max L-Sit Hold

2) AMRAP x 15 mins

Buy in: 800m Run

15 Russian KBS (70/50)
50 DUBS (100 SU)
15 HR Push Ups		 04 rounds 0 reps
Performed as RX
Charles Drake 09/01/2020 Sheepdog CrossFit None 5 Strict Press in Split

4 Jerk in Split

3 Jerk

10 Minutes to warm-up to 85% on Jerk

-then

Every 2.5 Minutes for 15 Minutes

Jerk w/ Pause in Catch

85%x1, 90%x1, 95%x1, 85%x1, 90%x1, 95%x1

10 Minutes to warm-up to 80% on Deadlift		 1) 165 PR lbs
lbs
2) 315 PR lbs
Performed as RX
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