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Athlete Date Sort Location Workout Name Description Results
Charles Drake 08/31/2020 Sheepdog CrossFit None 1) 1 Snatch Grip DL
1 Above Knee Hang Snatch (Power/Squat)
1 Overhead Squat

2) 4 Round for Time (16 min Cap)

300/200m Row
20 Wall Balls (20/14)
10 Power Snatch (95/65)		 14m 08s
Performed as RX
Charles Drake 08/30/2020 Sheepdog CrossFit None 2) 3-4 sets:
6 IW & PU
8/8 DB ARNOLD PRESS
10/10 DB BO ROW
12 plank to pike

3) strict press
2@80%
2@85%
2@90%
2@95%

4) for time
75 DB BP 35
75 DB BO ROW

EVERY BREAK OR SWITCH DO 15 sit-ups nine sets		 13m 20s
Performed as RX
Charles Drake 08/26/2020 Sheepdog CrossFit None 1) 10 Minutes to warm-up to 75% (heavy 8-10) on Front Squat

-then

Every 3 Minutes x 15 Minutes

Round 1
-5 Front Squat @ 75%
-5 Box Jumps

Round 2
-4 Front Squat @ 80%
-5 Box Jumps

Round 3
-3 Front Squat @ 85%
-3 Box Jumps

Round 4
-2 Front Squat @ 90%
-3 Box Jumps

Round 5
-1 Front Squat @ 95%
-3 Box Jumps

2) For Time (10 Minute Cap)

5 Rounds
10 Cal Assault Bike
20 Goblet Squats (50/35)


 08m 25s
Performed as RX
Charles Drake 08/25/2020 Sheepdog CrossFit None Every 4 Minutes x 36 Minutes

9 Cal Row
12 Lateral Burpee over Rower
15 Toes to Bar
18 Wall Balls (20/14)

Notes:
If finishing after 3:30 reduce burpees by at least 2.

 34m 46s
Performed as RX
Charles Drake 08/23/2020 Sheepdog CrossFit None For Time (40 Minute Cap)

1000m Row

50 Wall Ball Walking Lunge (20/14)

40 Russian KB Swing (50/35)

500m Row

30 Wall Ball (20/14)

20 Toes to Bar

250m Row

10 Pull-ups

1 Rope Climb

10 Pull-ups

200m Run

20 Toes to Bar

30 Wall Ball (20/14)

400m Run

40 Russian KB Swing (50/35)

50 Wall Ball Walking Lunge (20/14)

800m Run		 32m 56s
Performed as RX
Charles Drake 08/22/2020 Sheepdog CrossFit None 5 Minute Instruction and Set-up

12 Minute AMRAP

50 Double Unders

30 Wall Balls (20/14)

10 Single DB Box Step-Over (24/20)(50/35)

6 Minute Rest

12 Minute AMRAP

50 Wall Ball Sit-ups (20/14)

30 Russian KB Swing (50/35)

10 SA DB Overhead Walking Lunge (50/35)		 5 rounds 110 reps
Performed as RX
Charles Drake 08/22/2020 Sheepdog CrossFit Annies on the run Annies on the run For time (20min Cap)

100-80-60-40-20

DUBs

50-40-30-20-10

Ab Mat Sit Ups

*200m Run after every round*
 14m 31s
Performed as RX
Charles Drake 08/21/2020 Sheepdog CrossFit None 5 Rounds

250m Row

12 Pull-ups

6 Power Snatch (95/65)		 14m 33s
Performed as RX
Charles Drake 08/20/2020 Sheepdog CrossFit None EMOM 4 25 mins:

1) AKB Swings 50/35
2) Cals on Assault Bike
3) BB Thrusters
4) WB sit-ups
5) 1 min rest		 324 reps
Performed as RX
Charles Drake 08/19/2020 Sheepdog CrossFit None Every 3 Minutes x 15 Minutes

Round 1
-5 Strict Press @ 75%
-5 Pull-ups

Round 2
-4 Strict Press @ 80%
-4 Pull-ups

Round 3
-3 Strict Press @ 85%
-3 Pull-ups

Round 4
-2 Strict Press @ 90%
-2 Pull-ups

Round 5
-AMRAP Strict Press @ 95%
-AMRAP Unbroken Strict Pull-ups
 105 lbs
115 lbs
125 lbs
135 lbs
135 lbs
Performed as RX
Charles Drake 08/19/2020 Sheepdog CrossFit None For Time (10 Minute Cap)

3 Rounds

200m Run

15 Shoulder to Overhead (95/65)

12 Pull-up

9 Push-ups

6 Chest to Bar Pull-up
 08m 57s
Performed as RX
Charles Drake 08/12/2020 Sheepdog CrossFit None EMOM x 5 Minutes

1 Clean @ 75%

1 Minute Rest

-Add Weight (80%)

EMOM x 5 Minutes

1 Clean @ 80%

1 Minute Rest

-Add Weight (85%)

Every 90 seconds x 6 Minutes

1 Clean @ 85%

1 Minute Rest

-Add Weight (90%)

Every 2 Minutes x 6 Minutes

1 Clean @ 90%		 165 lbs
lbs
75% 155 lbs
80% 165 lbs
85% 170 lbs
90% 175 lbs
Performed as RX
Charles Drake 08/11/2020 Sheepdog CrossFit None For Time (35 Minute Cap)

800m Run

21 Wall Balls (20/14)

15 Toes to Bar

9 Handstand Push-ups

1 Rope Climbs

1000m Row

21 Wall Balls (20/14)

15 Toes to Bar

9 Handstand Push-ups

1 Rope Climbs

400m Run

18 Wall Balls (20/14)

12 Toes to Bar

6 Handstand Push-ups

1 Rope Climbs

500m Row

18 Wall Balls (20/14)

12 Toes to Bar

6 Handstand Push-ups

1 Rope Climbs

200m Run

15 Wall Balls (20/14)

9 Toes to Bar

3 Handstand Push-ups

1 Rope Climbs

250m Row

15 Wall Balls (20/14)

9 Toes to Bar

6 Handstand Push-ups

1 Rope Climbs		 5 rounds 215 reps
Performed as RX
Charles Drake 08/11/2020 Sheepdog CrossFit None BB Warm-up

5 Clean Pull

4 Muscle Clean

3 Power Clean

2 Front Squat

1 Clean

10 Minutes to warm-up to 75% on Clean

-then

Every 2.5 Minutes for 15 Minutes

-Clean

75%x2, 80%x2, 85%x2x4 (can increase weight on last 2 sets if no prior misses)

5 Minute Transition

10 Minutes to warm-up to 75% on Floor Press

-then

Every 3 Minutes for 15 Minutes

1) Floor Press

75%x5, 80%x3, 85%x2x3

2) Pull-ups x4		 1) 175 (Cleans) lbs
2) 175 (floor press) lbs
Performed as RX
Charles Drake 08/10/2020 Sheepdog CrossFit None Floor press @70%

1) E3MOM for 12 mins
8 floor press
5 Strict T2B

2) 10 rounds for time (12 min cap)
8 thrusters @95
8 bar facing burpees		 08 rounds 08 reps
Performed as RX
Charles Drake 08/09/2020 Sheepdog CrossFit At Home Throwdown WOD 1 Run 1 mile
50 T2B		 11m 05s
Performed as RX
Charles Drake 08/09/2020 Sheepdog CrossFit At Home Throwdown WOD 2

15 min AMRAP

15 Pull-ups
30 walking Goblet lunges (50/35)
15 burpees		 195 reps
Performed as RX
Charles Drake 08/06/2020 Sheepdog CrossFit None 10 Minute Warm-up

5 Minute Instruction and Set-up

Running Clock

0-2:00

Max Burpees

2:00-10:00

3 Rounds

150m Row

15 American KB Swings (50/35)

10:00-30:00

AMRAP

10 Pull-ups

20 Push-ups

30 Air Squats

400m Run		 04 rounds 60 reps
Performed as RX
Charles Drake 08/06/2020 Sheepdog CrossFit None 10 Minutes to warm-up to 75% on Below Knee Hang Clean + Jerk w/ Pause

-then

Every 2.5 Minutes for 15 Minutes

-Below Knee Hang Clean + Jerk w/ Pause in Catch

75%x2, 80%x2x5

10 Minutes to warm-up to 75% on Push Press

-then

Every 3 Minutes for 15 Minutes

1) Push Press

75%x5x2, 80%x3x3

2) SA DB Row x10ea 		1) Hang clean and jerk (135#) lbs
2) Push Press (95 lbs
Performed as RX
Charles Drake 08/05/2020 Sheepdog CrossFit None Dls

5 x 75%
4 x 80%
3 x 85%
2 x 90%

10 min cap
200m run buy in

30-20-10

SA DB clean and jerks
SA DB walking lunges		 8m 42s
Performed as RX
Charles Drake 08/05/2020 Sheepdog CrossFit None Alt. EMOM x 35 Minutes

1) American KB Swings (50/35)

2) Wall Ball Sit-ups(20/14)

3) KB Headcutter (50/35)

4) Burpee Box Jump Over (24/20)

5) Rest
 222 reps
Performed as RX
Charles Drake 08/03/2020 Sheepdog CrossFit None 1) EMOM x 10 Minutes

3 Above Knee Hang Power Snatch
5 Minute Transition

2) For Time (15 Minute Cap)

3 Rounds

500m Row
30 Alt. SA DB Hang Snatch (50/35)
10 Toes to Bar
 13m 28s
Performed as RX
Charles Drake 08/01/2020 Sheepdog CrossFit None Teams of 3. 0:00-13:00 row for calories, 13:00-26:00 echo bike for cals

60 OH Squats 75#
80 AB Mat sit-ups
60 Snatches 75#

Two team mates working at a time, one rests. Score is total calories		 339 reps
Performed as RX
Charles Drake 07/28/2020 Sheepdog CrossFit None Alt EMOM for 30 minutes:

1) Wall Balls 24/20
2) KB SDLHP 70/50
3) Burpee BJ's 24/20
4) V-UPS
5) Row for Cal
6) rest

Total score is number of calories rowed		 104 reps
Performed as RX
Charles Drake 07/27/2020 Sheepdog CrossFit Helen 1) E2MOM for 10 minutes

8 x 60% Sumo DL

2) Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 09s
Performed as RX
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