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Athlete Date Sort Location Workout Name Description Results
C Drake 12/26/2011 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 30m 30s
Performed as RX
C Drake 12/28/2011 Sheepdog CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 81 reps
Performed as RX
C Drake 12/29/2011 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
50 pushups		 11m 48s
Performed as RX
C Drake 12/30/2011 Sheepdog CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 32m 15s
Performed as RX
C Drake 01/02/2012 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups

No rest between sets		 45m 03s
Performed as RX
C Drake 01/07/2012 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 3 reps
Performed as RX
C Drake 01/10/2012 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 210 reps
Performed as RX
C Drake 01/16/2012 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".		 302 reps
Performed as RX
C Drake 02/22/2012 Sheepdog CrossFit Stephen 30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift		 25m 50s
Performed as RX
C Drake 05/22/2012 CrossFit.com CrossFit.com 120521 For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps		 21m 39s
Workout Scaled
C Drake 05/23/2012 CrossFit.com Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 03s
Performed as RX
C Drake 05/24/2012 CrossFit.com CrossFit.com 120523 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats		 15 rounds 0 reps
Performed as RX
C Drake 05/26/2012 CrossFit.com CrossFit.com 120525 Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders		 24m 38s
Performed as RX
C Drake 05/27/2012 CrossFit.com CrossFit.com 120526 Clean 3-3-3-3-3-3-3 reps 95, have to work on form lbs
Performed as RX
C Drake 05/29/2012 CrossFit.com Kettlebell Kristen 3 rounds for time
Row 400 meter
Goblet squats 50lbs x 15
Kettlebell burpee 40lb dumbell x 10
Kettlebell swings 50lb x 10
Turkish get ups 30lbs x 5 per arm
Kettlebell shoulder press 30lbs x 10 per arm
 28m 05s
Workout Scaled
C Drake 05/31/2012 CrossFit.com CrossFit.com 120529 21-15-9 reps for time of:
95 pound Front squat (75lbs)
Burpee-
Pull-up		 13m 44s
Workout Scaled
C Drake 06/01/2012 CrossFit.com CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 Badk Squat- 275 lbs
Shoulder Press- 145 lbs
Deadlift- 245 lbs
Total: 665 lbs
Performed as RX
C Drake 06/04/2012 CrossFit.com Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute,

Same as above w push ups:
Rounds: 16
Reps: 13		 11 rounds 10 reps
Performed as RX
C Drake 06/04/2012 Sheepdog CrossFit CrossFit.com 120628 Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats		 4 rounds 10 reps
Workout Scaled
C Drake 06/05/2012 CrossFit.com Nancy 5 rounds for time of:
400 meter run
75 pound Overhead squat, 15 reps		 20m 29s
Workout Scaled
C Drake 06/06/2012 CrossFit.com CrossFit.com 120604 21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups		 16m 59s
Workout Scaled
C Drake 06/08/2012 CrossFit.com michelle 800m row
50 back extensions
50 situps		 29m 09s
Workout Scaled
C Drake 06/11/2012 CrossFit.com Hope Three rounds of:
Burpees
75 pound Power snatch (40)
Box jump, 24" box
75 pound Thruster (50)
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 159 reps
Workout Scaled
C Drake 06/12/2012 CrossFit.com Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 0 reps
Performed as RX
C Drake 06/14/2012 CrossFit.com None WOD
Three rounds
Power Clean and Jerk-15 reps F95/M135
T2B-15 reps		 20m 43s
Workout Scaled
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