Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Charles Drake 04/17/2020 Sheepdog CrossFit None Run 3 miles
 30m 23s
Performed as RX
Charles Drake 04/17/2020 Sheepdog CrossFit None 1) 10 min AMRAP
20 DB goblet squats
40 dubs x2 SUs

Rest 4 min

2) 10 min AMRAP
20 SA Devils press (35/25)
40 reverse lunges

Rest 4 min

3) 10 min AMRAP
20 OH Squats (45# bar)
40 butterfly sit-ups

Rest 4 min

4) 10 min AMRAP
20 BJs
40 Russian KB Swings (53/35)



 946 reps
Performed as RX
Charles Drake 04/16/2020 Sheepdog CrossFit None E4MOM for 20 mins (5 rounds)

6 DL (115/65)
6 HPCL
6 Front Squats
6 Push Press		 115 lbs
Performed as RX
Charles Drake 04/16/2020 Sheepdog CrossFit None 3 Rounds for Time:

200m run
10 HSPUs		 10m 08s
Performed as RX
Charles Drake 04/15/2020 Sheepdog CrossFit SYLB WOD 2 100 DUBs
21 burpees
75 DUBs
15 burpees
50 DUBs
9 burpees		 4m 39s
Workout Scaled
Charles Drake 04/15/2020 Sheepdog CrossFit None For time:

200m run
20 squats
20 v-ups
400m run
40 squats
40 v-ups
600 m run
60 squats
60 v-ups
800m run
80 squats
80 v-ups
1000m run
100 squats
100 v-ups		 37m 40s
Performed as RX
Charles Drake 04/15/2020 Sheepdog CrossFit None 1500 reps of the following exercises any combo you need. No more than 200 reps of each movement

Squats
Dubs / singles x2
Sit-ups
Pushups
Step ups
Box dips
Lunges
Toe to rig
Shoulder taps
V ups
Burpees
Mnt climbers
Ring rows
 1h 2m 23s
Performed as RX
Charles Drake 04/13/2020 Sheepdog CrossFit Angry Amy 400m Run
10-1
BJs
Ring Rows
400m Run
10-1
DB snatch
Burpee over DB
400m Run
10-1
Squats w/ 25# plate
Sit-ups w/ 25# plate
Run 400m
10-1
KB Swings
Burpees over KB		 51m 24s
Performed as RX
Charles Drake 04/13/2020 Sheepdog CrossFit Angry Amy 400m Run
10-1
BJs
Ring Rows
400m Run
10-1
DB snatch
Burpee over DB
400m Run
10-1
Squats w/ 25# plate
Sit-ups w/ 25# plate
Run 400m
10-1
KB Swings
Burpees over KB		 51m 24s
Performed as RX
Charles Drake 04/12/2020 Sheepdog CrossFit Tommy Mac 2 rounds for time:

12 burpees
12 thrusters (115/75)
12 burpees
12 Snatches
12 burpees
12 push jerks
12 burpees
12 hang cleans
12 burpees
12 OH squats		 16m 23s
Workout Scaled
Charles Drake 04/10/2020 Sheepdog CrossFit Fat Amy For time:

50 air squats
10 burpees
40 sit-ups
10 burpees
30 alternating lunges
10 burpees
20 KB swings
10 burpees
10m bear crawl
10 burpees
20 KB Swings
10 burpees
30 alternating lunges
10 burpees
40 sit-ups
10 burpees
50 squats
10 burpees		 18m 09s
Performed as RX
Charles Drake 04/05/2020 Sheepdog CrossFit None 10 min AMRAP

10 air squats
9 SA dB snatches R 30
10 pushups
9 SA DB snatches L
 7m 30s
Performed as RX
Charles Drake 04/04/2020 Sheepdog CrossFit None 15 min AMRAP

20 ball slams AHAP
20 medball walking lunges
Bear crawl 20 yds
Run 400 (ish)

Rest 5 mins

15 min AMRAP

20 American KB swings 35
20 1 KB thruster 35
20 burpees over KB
SA KB rack carry (20yards 10 ea)		 4 rounds 97 reps
Performed as RX
Charles Drake 03/16/2020 Sheepdog CrossFit None E2MOM x 8 Min
3 position clean (floor, below knee, above knee)

3 rounds for time:
10 power cleans (135/95)
20 pull-ups
30 SA DB OH walking lunges (50/35)
400m run		 15m 05s
Workout Scaled
Charles Drake 03/15/2020 Sheepdog CrossFit None 1)14 Minute AMRAP
1 Legless Rope Climb (2 Rope Climbs/3 Rope Pulls)
20 Alt. KB Suitcase Reverse Lunges (50/35)
30 Sit-Ups
400m Run/500m Row/25/20 Cal Bike
(Rest 5 Minutes)

2) 14 Minute AMRAP
10 D-Ball over the Shoulder (AHAP)
20 Box Jumps (24/20)
30 SA DB Push Press (50/35) (15 each)
400m Run/500m Row/25/20 Cal Bike
**athletes choice cardio must switch each round.
**Suitcase KB Reverse Lunge, 1 KB held in a suitcase carry to the side. 10 lunges with the KB in the right hand, 10 with the KB in the left hand. 		4 rounds 61 reps
Performed as RX
Charles Drake 02/07/2020 Sheepdog CrossFit None 3 rounds for time

3 min max reps Turkish get ups 35/25
2 mins double unders
1 min rest

Singles total and divide by three		 263 reps
Workout Scaled
Charles Drake 02/04/2020 Sheepdog CrossFit None 1) 90 on 90 ff x 21 Minutes
With a Partner
Max Meters on a rower
-Partners rotate every 90 seconds (encourage some athletes to use to the bike as an Rx+ type movement)

2) 9 Minute AMRAP
21 American KB Swing (50/35)
15 Pull-ups
9 Burpee Box Jump Overs		 2 rounds 42 reps
Performed as RX
Charles Drake 02/01/2020 Sheepdog CrossFit None
For Time (15 Minute Cap)
1000m Row
60 SA DB Snatches (50/35)
30 Toes to Bar
500m Row
40 SA DB Snatches
20 Toes to Bar
250m Row
20 SA DB Snatches
10 Toes to Bar		 1650 reps
Performed as RX
Charles Drake 02/01/2020 Sheepdog CrossFit First Magnitude 7.2k springs run Run 7.2k (4.5 miles) 43m 09s
Performed as RX
Charles Drake 01/30/2020 Sheepdog CrossFit None 25 Minute AMRAP
800m Run
1 Rope Climb
20 Alt SA Devils Press (50/35)
40 Plate Overhead Walking Lunge (45/35)
60 Russian KB Swings (50/35)		 02 rounds 0 reps
Performed as RX
Charles Drake 01/30/2020 Sheepdog CrossFit None 10 Minutes to warm-up to 75% on Snatch
-then
Every 2 Minutes for 6 Minutes
3 Snatches @ 75%
-1 Minute Rest
Every 90 seconds for 6 Minutes
2 Snatches @ 80%
-1 Minute Rest
EMOM for 9 Minutes
1 Snatch @ 85%		 1) 95 lbs
2) 100 lbs
3) 115 lbs
Performed as RX
Charles Drake 01/30/2020 Sheepdog CrossFit None
1)Back Squat
70%x2x5
-3 Squat Jumps after each set
10 Minute Warm-up to 70% on Strict Press
15 Minute to Complete

2) Strict Press
70%x2x5

3) With Remaining Time: AMRAP
5 Chin-ups
10 DB step ups each leg
1 SA DB carry length of turf/switch arms back		 04 rounds 0 reps
Performed as RX
Charles Drake 01/28/2020 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 19 rounds 0 reps
Performed as RX
Charles Drake 01/28/2020 Sheepdog CrossFit None SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5		 SP 130, 135, 140(x), 140(x), 135 lbs
PP 135,(x), 135, 135, 140, 145, 150(x) lbs
PJ 115, 125, 130, 135, 135 lbs
Performed as RX
Charles Drake 01/25/2020 Sheepdog CrossFit ODT WOD Burpee box jump for every fallen officer in 2019

153 burpee box jumps		 25m 29s
Performed as RX
Previous 1...5678910111213...32Next