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Athlete Date Sort Location Workout Name Description Results
Charles Drake 05/29/2020 Sheepdog CrossFit None
For Time (10 Minute Cap)
50-40-30-20-10
American KB Swing (50/35)
25-20-15-10-5
Pull-ups		 203 reps
Performed as RX
Charles Drake 05/28/2020 Sheepdog CrossFit None Every 5 Minutes for 30 Minutes
400m Row
20 Goblet Squats (50/35)
10 Burpees Over Rower		 27m 22s
Performed as RX
Charles Drake 05/28/2020 Sheepdog CrossFit None Every 2 Minutes x 12 Minutes
Above Knee Hang Snatch
70%x3x2, 75%x2x2, 80%x1x2
10 Minutes to warm-up to 65% on Front Squat
-then
Every 2.5 Minutes x 15 Minutes
Front Squat
65%x8x2, 70%x6x2, 75%x4x2
-12 Leg Curls 		1) 75/95/115 lbs
2) 115/135/155 lbs
Performed as RX
Charles Drake 05/25/2020 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 48m 22s
Performed as RX
Charles Drake 05/24/2020 Sheepdog CrossFit None 15 min AMRAP

100 dubs (200 SUs)
20 dball slams
20 T2B or v-ups
5 wall walks

Rest five minutes

15 min AMRAP

400m run / 500 row / 20 cal assault bike (Alt)
20 SA alt RKB
20 box jumps
20 sit-ups with 15 plate OH		 4 rounds 682 reps
Performed as RX
Charles Drake 05/23/2020 Sheepdog CrossFit None 18 min AMRAP

30 SA DB hang squat cleans
20 SA DB OH lunges
10 T2B		 4 rounds 43 reps
Performed as RX
Charles Drake 05/23/2020 Sheepdog CrossFit None 18 Minute AMRAP
30 SA DB Hang Squat Clean
20 SA DB Overhead Reverse Lunge
10 Toes to Bar		 03 rounds 30 reps
Performed as RX
Charles Drake 05/22/2020 Sheepdog CrossFit None Run 4.07 miles 40m 33s
Performed as RX
Charles Drake 05/21/2020 Sheepdog CrossFit None Alt EMOM x32 min

1) alt SA C&J 40
2) ABMat sit-up
3) DUBs
4) Rest
5) SA alt DB snatches
6) v-ups
7) burpees
8) rest		 445 reps
Performed as RX
Charles Drake 05/20/2020 Sheepdog CrossFit None 18 min AMRAP

20 AKB swings
10 pull ups
20 head cutters
10 T2B		 3 rounds 35 reps
Performed as RX
Charles Drake 05/19/2020 Sheepdog CrossFit None For time 20 min cap:
250 row each round
50-40-30-20-10
SA dB thrusters (50/35)
1 dB box step up		 03 rounds 35 reps
Performed as RX
Charles Drake 05/18/2020 Sheepdog CrossFit None 20 Min AMRAP

15 Wall Balls #20
30 SA Alternating DB Snatch 45
15 Burpees over DB's		 05 rounds 13 reps
Performed as RX
Charles Drake 05/17/2020 Sheepdog CrossFit Stadium w/ AK 35 min AMRAP:

Run at set of stairway to heaven:

30 steps down, 90 up. At top do 20 bench dips. Run down sixty steps to start point do 20plank to elbow to plank, 20 SA DB C&J (35)		 6 rounds 0 reps
Performed as RX
Charles Drake 05/13/2020 Sheepdog CrossFit None 3 rounds for time of:

800-meter run
5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.		 31m 58s
Workout Scaled
Charles Drake 05/10/2020 Sheepdog CrossFit None Trail run 2.9 miles 40m 56s
Performed as RX
Charles Drake 05/10/2020 Sheepdog CrossFit None 5 rounds for time:

50 dubs / 100 SUs
40 push-ups
30 AKB swings 35
20 V-ups
10 burpees		 32m 36s
Performed as RX
Charles Drake 05/08/2020 Sheepdog CrossFit Half Murph For time:

800m run
10 rounds:
5 pull-ups
10 push-ups
15 air squats
Run 800m		 21m 09s
Performed as RX
Charles Drake 05/08/2020 Sheepdog CrossFit None :45 work :15 rest

1) goblet squats 53/35
2) ring rows
3) box jumps 24/20
4) BB Push Press 95
5) ab mat sit-ups
6) SA KBS 53/35		 536 reps
Performed as RX
Charles Drake 05/04/2020 Sheepdog CrossFit None For time:

1 mile run
50 air squats
25 pushups
800m run
30 air squats
15 pushups
400m run
10 air squats
5 pushups
200m run
5 pushups
10 air squats
400m run
15 pushups
30 air squats
800m run
25 pushups
50 air squats
1 mile run		 54m 29s
Performed as RX
Charles Drake 05/03/2020 Sheepdog CrossFit None Partner WOD w/ Frank

Partner 1 runs 2 times up down lower stadium (42-44)

Partner 2 does AKB swings @53

Total kB reps		 409 reps
Performed as RX
Charles Drake 05/02/2020 Sheepdog CrossFit Hour of Burpees None 568 reps
Performed as RX
Charles Drake 04/27/2020 Sheepdog CrossFit None 3.39 mile run 39m 42s
Performed as RX
Charles Drake 04/27/2020 Sheepdog CrossFit None 1 mile run but in

3 rounds:
100 single unders
40 SA DB walking lunges
30 shoulder taps (30 ft handstand walk)
20 Russian KB Swings (53/35)
10 push-ups 		23m 52s
Performed as RX
Charles Drake 04/19/2020 Sheepdog CrossFit 89 up 89 down 45 min AMRAP:

Stairway to heaven
20 bench dips at top

UF east side of stadium field to top (89 bleachers)		 1170 reps
Performed as RX
Charles Drake 04/18/2020 Sheepdog CrossFit None Run 3.51 miles 32m 05s
Performed as RX
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