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Athlete Date Sort Location Workout Name Description Results
Charles Drake 07/25/2020 Sheepdog CrossFit None 14 Minute AMRAP

50 DB Snatches (50/35)

30 Goblet Squat (50/35)

10 Pull-up



7 Minute Rest



14 Minute AMRAP

50 Wall Balls (20/14)

30 American KB Swing (50/35)

10 Toes to Bar 		4 rounds 46 reps
Performed as RX
Charles Drake 07/25/2020 Sheepdog CrossFit None Alt EMOM X15 min

1) 10 Goblet squats (AHAP)
2) 5 strict chin ups (AHAP)
3) Rest

For time 20 Min Cap

1000m row
80 AKB Swings (45)
60 wall balls (20)
500m row
40 push-ups
20 pull-ups
250m row
100 DUBS
 1700 reps
Performed as RX
Charles Drake 07/25/2020 Sheepdog CrossFit None 3 RFT

21 T2B
9 DL @ 185		 23m 17s
Performed as RX
Charles Drake 07/24/2020 Sheepdog CrossFit None 10 Minutes to warm-up to 70% on Clean + Jerk

-then

Every 30 seconds x 4 Minutes

1 Clean and Jerks



1 Minute Rest

-add weight (75%)



Every 30 seconds x 3 Minutes

1 Clean and Jerks



1 Minute Rest

-add weight (80%)



Every 30 seconds x 2 Minutes

1 Clean and Jerks



1 Minute Rest

-add weight (85%)



Every 30 seconds x 1 Minutes

1 Clean and Jerks



10 Minute AMRAP

60 Double Unders (100 Singles)

12 Deadlifts (155/105)

9 Hang Power Clean (155/105)

6 Push Jerks (155/105)
 02 rounds 82 reps
Performed as RX
Charles Drake 07/20/2020 Sheepdog CrossFit None 10 Minutes to warm-up to 70% on Front Squat

-then

1) Every 2.5 Minutes x 10 Minutes

Front Squat

1) 70%x5 + 5 Box Jumps

2) 75%x4 + 4 Box Jumps

3) 80%x3 + 3 Box Jumps

4) 85%xAMRAP + 2 Box Jumps



2) For Time (15 Minute Cap)

3 Rounds

200m Wall Ball Run

30 Wall Ball Walking Lunge (20/14)

20 Wall Ball Sit-ups (20/14)

15 Wall Balls (20/14)

Notes: the same wall ball should be used for the whole workout		 13m 46s
Performed as RX
Charles Drake 07/18/2020 Sheepdog CrossFit Deuces Wild WOD 1 Partner workout

15 minute AMRAP

By 3s (3, 6, 9, 12, etc)		 24 rounds 28 reps
Performed as RX
Charles Drake 07/18/2020 Sheepdog CrossFit Deuces Wild WOD 2 Partner work out

9 min cap

40-30-20

Elevated HR pushups
Toes to rig
Pistols to 16 box		 9m 00s
Performed as RX
Charles Drake 07/18/2020 Sheepdog CrossFit Deuces Wild WOD 3 Partner you-go-I-go

9 minute cap
30 Dubs/singles
12 PC @145
12 burpees over bar
30 Dubs/singles
9 PC @145
9 burpees
30 Dubs/singles
6 PC @145
6 burpees over bar
30 Dub/singles
3 PC @145
3 burpees over bar 		237 reps
Performed as RX
Charles Drake 06/25/2020 Sheepdog CrossFit None Alt. EMOM x 36 Minutes
1) Wall Balls (20/14)
2) V-ups
3) Assault Bike Cals
4) Mountain Climbers
5) Single DB Box Step-overs (24/20)(50/35)
6) Rest		 82 reps
Performed as RX
Charles Drake 06/24/2020 Sheepdog CrossFit None Alternating EMOM x 15 Minutes
1) 2 DB lateral Lunge (right) (AHAP)
2) 2 DB lateral Lunge (left) (AHAP)
3) Strict toes to bar


1) 8 minute AMRAP
20 2DB front rack walking lunge (35/25)
15 2DB thruster (35/25)
10 2DB hang cleans (35/25)

4 minute rest

2) 8 minute AMRAP
20 Pull-up
15 box jumps (24/20)
10 SA KB snatches (50/35)		 7 rounds 35 reps
Performed as RX
Charles Drake 06/23/2020 Sheepdog CrossFit None 1) 6 Minute AMRAP
250m Row
15 Toes to Bar

3 Minute Rest

2) 6 Minute AMRAP
10/8 Cal Assault Bike
20 Overhead Plate Walking Lunge (45/25)

3 Minute Rest

3) 6 Minute AMRAP
10 SA Alt. Devils Press (50/35)
20 SA DB Thrusters (50/35)

3 Minute Rest

4) 6 Minute AMRAP
45 Double Unders (60 Singles)
15 Push-ups		 13 rounds 280 reps
Performed as RX
Charles Drake 06/22/2020 Sheepdog CrossFit None 1) E2MOM for 10 mins
8 back squats @ 175

2) 15 min AMRAP:
200m run
15 pull-ups
10 burpee box jump overs (24/20)
5 front squats (135/95)
 3 rounds 200 reps
Performed as RX
Charles Drake 06/21/2020 Sheepdog CrossFit None Run 1 mile
3 rounds for time:
9 barbell thrusters
15 pull-ups
21 AKB swings

Rest five mins

20 min AMRAP
Row 500m
50Burpees
50 v-ups.
50 pushups 		1 rounds 585 reps
Performed as RX
Charles Drake 06/14/2020 Sheepdog CrossFit None 1) 15 min AMRAP

Row 500m
21 American KB swings 50/35
15 pull ups
9 goblet squats 50/35

Rest 6 mins

15 min AMRAP
Run 400m
21 push-ups
15 ball slams 40/30
9 Supermans 		6 rounds 962 reps
Performed as RX
Charles Drake 06/14/2020 Sheepdog CrossFit None 10 hang power cleans
10 front squats
10 s2oh
8 hang power cleans
8 front squats
8 s2oh
6 hang power cleans
6 front squats
6 s2oh
4 hang power cleans
4 front squats
4 s2oh
2 hang power cleans
2 front squats
2 s2oh		 95-115-135-145-155 lbs
Performed as RX
Charles Drake 06/13/2020 Sheepdog CrossFit None 35 Minute AMRAP
400m Wall Ball Run (20/14)
30 Wall Ball Overhead Walking Lunges (20/14)
20 Wall Ball Sit-ups (20/14)
10 Wall Balls (20/14)		 05 rounds 430 reps
Performed as RX
Charles Drake 06/13/2020 Sheepdog CrossFit None 1) Alt. EMOM x 10 Minutes
1) 15 Russian KB Swings
2) 8 Push-ups


2) 20 Minute AMRAP
Buy-in: 1000m Row
50 Double Unders (100 Singles)
30 Goblet Squats (50/35)
10 Toes to Bar		 05 rounds 104 reps
Performed as RX
Charles Drake 06/11/2020 Sheepdog CrossFit None
20 Minute AMRAP
250m Row
10 Pull-ups
20 SA DB Thruster (50/35)
10 Toes to Bar		 4 rounds 270 reps
Performed as RX
Charles Drake 06/08/2020 Sheepdog CrossFit None 15 min AMRAP:

30 WBs 20/14
20 SA DB C&J 50/35
10/8 cal row		 04 rounds 0 reps
Performed as RX
Charles Drake 06/07/2020 Sheepdog CrossFit None 3.3 mile run 31m 20s
Performed as RX
Charles Drake 06/04/2020 Sheepdog CrossFit None Every 5 Minutes x 35 Minutes
250m Row
20 SA DB Snatch (50/35)
15 Toes to bar
10 Box Jumps (24/20)		 33m 27s
Workout Scaled
Charles Drake 06/03/2020 Sheepdog CrossFit None Ferguson Run

1) 5.11 miles -Wyatt
2) 6.06 miles -Jack		 1h 55m 55s
Performed as RX
Charles Drake 06/02/2020 Sheepdog CrossFit None 1) Alt. EMOM x10 Minutes
1) 3 Strict Pull-ups
2) 3 Strict HSPU

2)4 Rounds for Time (25 Minute Cap)
400m Run
30 SA DB Hang Clean and Jerk (50/35)
20 Chest to Bar Pull-ups
10 SA Alt. Devil Presses (50/35)		 24m 23s
Performed as RX
Charles Drake 06/01/2020 Sheepdog CrossFit None 1) EMOM 10 min

3 Frnt Sq @ 60%

2) 15 min AMRAP

500m row
30 goblet squats @44
10 T2B		 3 rounds 500 reps
Performed as RX
Charles Drake 05/31/2020 Sheepdog CrossFit None 10 Minute AMRAP

5 HSPU
10 Chest to Bar
15 American KB Swing (50/35)


Accessory
2-3 sets
BB Bicep Curl
Banded Skullcrusher		 03 rounds 05 reps
Workout Scaled
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