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Athlete Date Sort Location Workout Name Description Results
David Tate 08/11/2014 Sheepdog CrossFit Outlaw 140811 BBG

3 Position Snatch (Floor, Hang, Power Position do not drop bar): Max for the complex - 1X1@95%, 1X1@90%

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ heaviest possible - try to add to last week's number (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

Conditioning

3 rounds for time of:

Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1kb - 10L/10R)		 18m 38s
Workout Scaled
David Tate 08/05/2014 Sheepdog CrossFit Outlaw 140805 BBG

1) 3 Position Clean (Floor, Hang, Power Position - do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk - 1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM - 3X1@95%, 3X1@90%

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) - rest 90 sec.

1b) 3X8 Jumping Good Mornings - heavier than last week, rest 90 sec.

Conditioning

For time:

Run 400m
20 TTB
30 Thrusters 65/45#
Run 800m
30 Thrusters 65/45#
20 TTB
run 400m		 15m 51s
Workout Scaled
David Tate 08/04/2014 Sheepdog CrossFit Outlaw 140804 BBG

3 Position Snatch (Floor, Hang, Power Position - do not drop bar): Max for the complex - 1X1@95%, 1X1@90%

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ Projected 5RM *see note* (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

*Note: If your highest TRUE Max Effort (if you dropped the bar pre-absolute max because it was "heavy" this is not a true ME) set last week was below 5, work at 60-65% of 1RM. If it was 7 or greater, work at 75%. If it was 10 or greater you probably need to test your 1RM again.

Conditioning

For time:

100' HS Walk
50 KB Snatches 24/16kg (25L/25R anyhow)
50' OH Walking Lunges 155/105#
50 KB Swings 24/16kg
100' HS Walk
 18m 50s
Workout Scaled
David Tate 08/01/2014 Sheepdog CrossFit Outlaw 140730 BBG

1) Power Snatch: 2RM (drop first rep) - 2X1@95%, 2X1@90%

Note: This is not a jumping jack Power Snatch. The goal is not to pull as hard as possible and hope that your MCL doesnt snap when you catch. The goal is to receive the bar as high as possible, but with THE EXACT SAME MECHANICS as if you were catching in a full squat. Your first missed Power Snatch of this session should be because you accidentally caught in a full squat.

2) Snatch Balance: 4X3@100-120% of max double from #1

Strength/Skill

1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth - NO PAUSE FOR BREATH at the top) - rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold - accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

12 minute AMRAP of:

10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12" hurdle (each jump counts one rep)

Note: Go hard at the beginning of the piece, then when pace tapers off complete each round UB and as fast as possible. Do not rest during rounds.
 3 rounds 10 reps
Performed as RX
David Tate 02/05/2013 Sheepdog CrossFit None AMRAP 10 minutes
3-6-9-12-15-
Front Squat (115/75)
Burpees

* Continue increasing by 3 reps each round, climb as high as you can.		 12 rounds 19 reps
Performed as RX
David Tate 01/25/2013 Sheepdog CrossFit 2013 ODT WOD For time:
126 Burpee box jumps, 24 inch box

If you have a ten pound vest or body armor, wear it. 		17m 58s
Performed as RX
David Tate 01/24/2013 Sheepdog CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 8 rounds 6 reps
Performed as RX
David Tate 01/18/2013 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 59s
Performed as RX
David Tate 01/17/2013 Sheepdog CrossFit CrossFit.com 121229 For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps		 11m 41s
Workout Scaled
David Tate 01/16/2013 Sheepdog CrossFit CrossFit.com 121228 Thruster 1-1-1-1-1-1-1 reps 115-135-150-165-185-195(f) lbs
Performed as RX
David Tate 01/14/2013 Sheepdog CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 17m 54s
Performed as RX
David Tate 01/07/2013 Sheepdog CrossFit Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 22m 20s
Performed as RX
David Tate 01/04/2013 Sheepdog CrossFit CrossFit.com 121219 Back squat 5-5
Back squat 3-3-3
Back squat 1-1-1-1-1 reps		 135-155 lbs
175-185-205 lbs
225-235-240-245 lbs
Performed as RX
David Tate 01/03/2013 Sheepdog CrossFit CrossFit.com 121221 Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows		 8m 28s
Workout Scaled
David Tate 01/02/2013 Sheepdog CrossFit CrossFit.com 121220 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood		 8 rounds 0 reps
Performed as RX
David Tate 12/21/2012 Sheepdog CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 81 reps
Performed as RX
David Tate 12/19/2012 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 47 reps
Performed as RX
David Tate 12/18/2012 Sheepdog CrossFit Weston Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm		 45m 21s
Performed as RX
David Tate 12/17/2012 Sheepdog CrossFit CrossFit.com 121119 Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats		 3 rounds 65 reps
Performed as RX
David Tate 12/13/2012 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 37m 54s
Performed as RX
David Tate 12/12/2012 Sheepdog CrossFit CrossFit.com 121117 Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each		 18m 52s
Workout Scaled
David Tate 12/11/2012 Sheepdog CrossFit CrossFit.com 121113 Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball
 26m 51s
Performed as RX
David Tate 12/06/2012 Sheepdog CrossFit CrossFit.com 121107 For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups		 11m 37s
Workout Scaled
David Tate 12/05/2012 Sheepdog CrossFit CrossFit.com 121106 Five rounds for time of:
155 pound Power clean and jerk, 10 reps
15 foot Rope climb, legless, 1 ascents		 15m 08s
Workout Scaled
David Tate 12/03/2012 Sheepdog CrossFit None Front Squat 1-10-1-20-1-30 reps 165-115-185-115-205-95 lbs
Performed as RX
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