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Athlete Date Location Workout Name DescriptionSort Results
C Drake 03/16/2015 Sheepdog CrossFit Invictus 150314

As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)
 11 rounds 125 reps
Performed as RX
C Drake 03/17/2015 Sheepdog CrossFit Invictus 150317

B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs
30 Double-Unders
30 Push Press (95/65)		 2 rounds 80 reps
Performed as RX
C Drake 04/13/2015 Sheepdog CrossFit Invictus 150413

B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders		 5 rounds 9 reps
Performed as RX
C Drake 12/17/2014 Sheepdog CrossFit Outlaw 141217

Conditioning

1) In 10:00-

Run 1 mile - for time.

*Rest the remainder of the 10:00.

2) At 10:00-

For time:

5 Legless Rope Climbs 15 (legs may be used for descent)
100 Double-Unders
5 Legless Rope Climbs 15 (legs may be used for descent)

*10:00 cap - if possible rest the remainder of the 10:00.

3) At 20:00-

Row 2k - for time.		 31m 00s
Performed as RX
C Drake 11/07/2014 Sheepdog CrossFit Outlaw 141107

Conditioning

For time:

10 DB Snatch (alternating) 75/50#
10 Burpee Box Jump Overs 24/20"
20 DB Snatch (alternating) 75/50#
20 Burpee Box Jump Overs 24/20"
20 DB Snatch (alternating) 75/50#
20 Burpee Box Jump Overs 24/20"
10 DB Snatch (alternating) 75/50#
10 Burpee Box Jump Overs 24/20"
 14m 50s
Performed as RX
C Drake 07/27/2014 Sheepdog CrossFit None
5 x 2 BP at 205

50 jumping back squats 45lb
40 24" box jumps
30 burpees
20 c2b pull ups
10 bw bp (185)		 14m 54s
Performed as RX
C Drake 12/25/2014 Sheepdog CrossFit Outlaw 141224
Conditioning

1) 1:30 ME Strict HSPU

Rest as needed.

2) For time:

Row 50 Calories
30 TTB

Rest 1:00.

3) 1:30 ME Strict HSPU

Rest as needed.

4) Run 1 Mile - for time		 18m 59s
Performed as RX
C Drake 01/27/2015 Sheepdog CrossFit Outlaw 150127
Conditioning

1) For time:

30 Muscle-Ups

30 Clean & Jerks (anyhow) 135/95#.

3) For time:

Row 60 Calories		 17m 13s
Performed as RX
C Drake 01/25/2015 Sheepdog CrossFit Outlaw 150120
Conditioning

1) For time:

Row 30 Calories
50 Thrusters 65/45#
40 C2B Pull-ups

*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.		 12m 38s
Performed as RX
C Drake 11/09/2018 Sheepdog CrossFit DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 13m 23s
Workout Scaled
C Drake 05/14/2015 Sheepdog CrossFit Invictus 150514
For time:
Run 400
75 Double Unders
50 Wall Ball Shots (20/12 lbs)
25 Burpees
50 Wall Balls (20/12 lbs)
75 Double Unders
Run 400		 19m 24s
Performed as RX
C Drake 04/17/2015 Sheepdog CrossFit Invictus 150416
Three rounds for time of:
Run 400 Meters
10 Deadlifts (275/185 lbs)
20 Ring Dips		 15m 21s
Workout Scaled
C Drake 05/17/2015 Sheepdog CrossFit Invictus 150512
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds
 45 reps
Performed as RX
C Drake 12/09/2014 Sheepdog CrossFit Outlaw 141209 'll
Conditioning

5 rounds for time of:

30' HS Walk
12 Thrusters 115/75#
9 Hang Power Snatches 115/75#		 19m 40s
Workout Scaled
C Drake 12/31/2014 Sheepdog CrossFit None 1 min power snatch
1 min OHS
2 min snatch
2 min OHS
3 min snatch
3 min OHS

1 x20 a mat su
1 me hspu strict
1 x 20 ab mat su
1 x me PU
1x 20 a mat su
1 x me kiphspu		 74 reps
Performed as RX
C Drake 05/10/2017 Sheepdog CrossFit None 1 set of PT exercises

Bike for 15 mins

3 x 10 GHD

3 x 10 hammer curls

Shoulder holds

Supine bar x 3 		3.60 mi
Performed as RX
C Drake 08/07/2013 Sheepdog CrossFit 130807 outlaw cf 1) 12 minutes to establish a 3 Position Power Snatch (floor, 2 off floor, top of knee).

2) 12 minutes to establish a 3 Position Power Clean (floor, 2 off floor, top of knee).

4b) 4X5 Snatch Grip Push Press + 1 Pause OHS pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.
*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set.

Conditioning

30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees		 13m 28s
Performed as RX
C Drake 08/01/2013 Sheepdog CrossFit 130731 outlaw cf 1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

Conditioning
3 rounds for total time of:
9 Deficit HSPU 6/4
50 KBS 24/16kg
9 Bar Muscle-Ups
 32m 54s
Workout Scaled
C Drake 04/16/2013 Sheepdog CrossFit 130410 outlaw cf 1) 15 minutes to establish a 1RM Push Press.

2) 30 Muscle-Ups for time.

*Notes: Strict 6 minute cap. Rest 10-15 minutes before starting #3.

3) Run 1 mile for time.		 6m 42s
Performed as RX
C Drake 08/05/2013 Sheepdog CrossFit 130803 outlaw cf 1) 15 minutes to establish a 1RM Snatch

2) 15 minutes to establish a 1RM Clean & Jerk

Strength
15 minutes to establish a 3RM Front Squat

Conditioning

2007
Row 1k
-then-
5 rounds of:
25 Pull-ups
7 Push Jerks 135/85#
 2 rounds 6 reps
Workout Scaled
C Drake 05/19/2013 Sheepdog CrossFit 130518 outlaw cf 1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
Strength

1X20 HBBS

Notes: heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth/every rep.

Conditioning
For total reps:
3 min ME Wall Balls
3 min ME DB Snatches (alternating) 70/50#
-1 min Rest
2 min ME Wall Balls
2 min ME DB Snatches (alternating) 70/50#
-1 min Rest
1 min ME Wall Balls
1 min ME DB Snatches (alternating) 70/50#

-1 min Rest then:

For time:
20 Axle Push Jerks 185/115#
 126 reps
Workout Scaled
C Drake 10/29/2013 Sheepdog CrossFit CrossFit.com 131027 1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% rest as needed

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.		 14m 49s
Workout Scaled
C Drake 01/28/2015 Sheepdog CrossFit Outlaw 150124 1) Alternating EMOM for 14:00-

3 Hang Cleans (from power position - UB is the preference, but drops are acceptable) - begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

10 Burpee Box Jumps 24/20"

2) 21-18-15-12-9-6-3 of:

Thrusters 95/65#
Bar-Facing Burpees

For time.		 21m 23s
Performed as RX
C Drake 04/03/2013 Sheepdog CrossFit None 1) Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75%
*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85%

Skill/Midline
1a) 3X25 UB GHD Sit-ups rest 60 sec.
1b) 3XME Freestanding Handstand Holds rest 60 sec.
1c) 3X20 Reverse Hypers med/heavy, rest 60 sec.

Conditioning

For time:
100 Double-Unders
100 OH BB Carry 155/105#
30 Pull-Ups
100 OH BB Carry 155/105#
30 Pull-Ups
100 OH BB Carry 155/105#
100 Double-Unders		 27m 24s
Workout Scaled
C Drake 05/22/2013 Sheepdog CrossFit 130521 outlaw cf 1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Conditioning

For time:

25 Pistols (alternating)
25 DB Snatches (alternating) 70/50#
25 Pistols (alternating)
25 DB Snatches (alternating) 70/50#
25 Box Jumps 30/24
25 C2B Pullups
25 Box Jumps 30/24
25 C2B Pullups
 24m 39s
Workout Scaled
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