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Athlete Date Sort Location Workout Name Description Results
Tyler Cook 02/10/2014 Sheepdog CrossFit Outlaw 140210 BBG

12 minutes to work up to a 2RM Hang Snatch (just above the knee)

Conditioning

5 rounds for time of:

25 Double Unders
35 KB Swings 24/16kg

Rest 1:1		 11m 24s
Workout Scaled
Tyler Cook 02/09/2014 Sheepdog CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 76 reps
Performed as RX
Tyler Cook 02/05/2014 Sheepdog CrossFit Outlaw 140205 BBG

12 min to work to a max 3-Position Clean (1. Hi-Hang shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang - just above knee. Low-Hang - 2" from the floor. ) + 1 Jerk.

Conditioning

For time:

100 Double-unders
21 KB Swings 24/16kg
21 HSPU
100 Double-unders
15 KB Swings 24/16kg
15 HSPU
100 Double-unders
9 KB Swings 24/16kg
9 HSPU		 08m 21s
Workout Scaled
Tyler Cook 01/27/2014 Sheepdog CrossFit CrossFit.com 140127 In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups

Post number for each exercise and total reps for 15 minutes to comments.

 370 reps
Performed as RX
Tyler Cook 01/20/2014 Sheepdog CrossFit Outlaw 140120 BBG

7X1 Mid-Hang Snatches @ 80% rest 60-90 sec. (Do not go above 80%)

Conditioning

8 minute AMRAP of:

50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB

*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.		 03 rounds 0 reps
Performed as RX
Tyler Cook 01/15/2014 Sheepdog CrossFit None 12 min AMRAP

5 pullups
5 HR push ups
5 situps
5 air squats		 19 rounds 0 reps
Performed as RX
Tyler Cook 01/08/2014 Sheepdog CrossFit CrossFit.com 140108 Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps		 07 rounds 0 reps
Performed as RX
Tyler Cook 01/08/2014 Sheepdog CrossFit CrossFit.com 140108 Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps		 07 rounds 0 reps
Performed as RX
Tyler Cook 01/06/2014 Sheepdog CrossFit None Modified fran
21 15 9
Thrusters
Pull-ups
Rest two min between each exercise		 2m 25s
Performed as RX
Tyler Cook 01/06/2014 Sheepdog CrossFit Outlaw 140106 BBG

15 minutes to establish a 2RM Mid-Hang Snatch

Conditioning

10 minutes to complete-

4 rounds of:

10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar this equals one rep.)

*Score is total reps of Burpees.

 1 reps
Performed as RX
Tyler Cook 01/03/2014 Sheepdog CrossFit None 15 12 9 6 3

C2B Pull ups
Clean Jerk #135
HR Push Up		 13m 48s
Performed as RX
Tyler Cook 01/02/2014 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 29s
Performed as RX
Tyler Cook 01/02/2014 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.		 30m 39s
Performed as RX
Tyler Cook 12/31/2013 Sheepdog CrossFit Outlaw 131231 Strength

Back Squat: 1X8@70%, 2X8@75%, 1X5@80% quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds for total reps of:

30 Seconds ME Double-unders
30 Seconds ME Power snatch 115/75#

Rest 1 minute between rounds.

 377 reps
Performed as RX
Tyler Cook 12/30/2013 Sheepdog CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
 25m 16s
Performed as RX
Tyler Cook 12/30/2013 Sheepdog jackCrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 10 rounds 0 reps
Workout Scaled
Tyler Cook 12/24/2013 Sheepdog CrossFit CrossFit.com 131222 For time:
100 Double-unders
Then, Five rounds of:
75 pound Dumbbell deadlift, 10 reps
75 pound Dumbbell front squat, 10 reps
10 Handstand push-ups
Then, 100 Double-unders

 25m 031s
Performed as RX
Tyler Cook 12/24/2013 Sheepdog CrossFit Chelsea Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats		 21 rounds 26 reps
Performed as RX
Tyler Cook 12/18/2013 Sheepdog CrossFit Outlaw 131210 Strength

5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle)

*If you cant complete the work, drop the weight and get the work done.

Conditioning

12 minute AMRAP of:

50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

 3 rounds 33 reps
Performed as RX
Tyler Cook 12/18/2013 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 41s
Performed as RX
Tyler Cook 12/18/2013 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 01s
Performed as RX