Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Location Workout NameSort Description Results
C Drake 02/09/2015 Sheepdog CrossFit Elizabeth 5 x 1 snatch

A. 3 x Hs walk for 2:00
B. 3 x 5 ghd hammy

Conditioning

"Elizabeth"

21-15-9 of:

Power Cleans 135/95#

Ring Dips

For time.		 09m 03s
Performed as RX
C Drake 09/10/2014 Sheepdog CrossFit 09092014 TOW BBG

1) 5X1 Clean from blocks (just above knee) work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible with perfect technique before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict Muscle-Ups rest 2:00

Conditioning

4 rounds for total working time of:

Row 500m
20 KB Swings 32/24kg
 15m 46s
Performed as RX
C Drake 09/04/2013 Sheepdog CrossFit 1.5 mile run Run 1.5 miles 9m 04s
Performed as RX
C Drake 02/28/2017 Sheepdog CrossFit 1.5 mile run Run 1.5 miles for tryouts 09m 56s
Performed as RX
C Drake 02/16/2013 Sheepdog CrossFit 130216 Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
 3 rounds 5 reps
Performed as RX
C Drake 03/26/2013 Sheepdog CrossFit 130319 outlaw cf WOD 130319:
HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% rest 2-3 minutes.
-then-
4 rounds for total working time of:

Row 500m
14 Lateral Burpees (over bar)
7 Power Cleans 135/95#

Rest 1:1
*20 minute time cap.		 16m 14s
Performed as RX
C Drake 03/30/2013 Sheepdog CrossFit 130325 outlaw cf Every 30 seconds for 4 minutes:
1 Snatch (full) @ 85%

Then, when the clock hits 5:00-

3:00 to complete:
3 X ME UB (unbroken) Snatches @ 75%

*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Skill/Midline
1a) 3XME UB T2B rest 60 sec.
1b) 3X60 Sec. of Freestanding Handstand Holds rest 60 sec.
1c) 3X10 Reverse Hypers very heavy, rest 60 sec.

Conditioning

Helen
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups		 Snatch- 85% 115, 75%,100 lbs
Performed as RX
C Drake 03/28/2013 Sheepdog CrossFit 130326 outlaw cf 7X2 Hang Cleans + 1 Push Jerk heaviest possible, rest 60-75 sec.

-then-

3 rounds for time of:
15/12 HSPU
40 Split Jumps
15 Pull-ups		 18m 06s
Performed as RX
C Drake 04/01/2013 Sheepdog CrossFit 130326 outlaw cf BBG
Every 30 seconds for 4 minutes:
1 Clean & Jerk (full) @ 80%

Then, when the clock hits 5:00-
3:00 to complete:
3 X ME UB (unbroken) Clean & Jerks @ 75%

*Notes: The ME UB Clean & Jerks are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Strength
HBBS (based off 130129): 4X4 @ 70% rest 30 seconds, 3X3 @ 75% rest 30 seconds, 3X2 @ 80% rest 45 seconds.

*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.

Conditioning
Run/Row 5k		 80%. 135 lbs
75%. 125- 4,2,3= 9 lbs
Hbbs lbs
70%- 155 lbs
75%- 165 lbs
80%- 175 lbs
Performed as RX
C Drake 03/29/2013 Sheepdog CrossFit 130329 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.
 52 reps
Workout Scaled
C Drake 04/10/2013 Sheepdog CrossFit 130402 outlaw cf WOD 130402:

BBG
1) Every 20 seconds for 4 minutes:
1 Clean & Jerk @ 75%
*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:
1 Clean & Jerk @ 85%

Strength
HBBS (based off 130129): 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% rest as needed

Conditioning
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg		 106 reps
Performed as RX
C Drake 04/12/2013 Sheepdog CrossFit 130403 outlaw cf BB Gymnastics
1) 7 x 1 2 Position Snatch (floor hang) heaviest possible, rest 60-90 sec.
2) 7 x 12 Position Clean (floor hang) + 1 Push Jerk heaviest possible, rest 60-90 sec.

*Notes: Snatches and Cleans should be full reps. The bar does not return to the floor between the two positions.

Conditioning

10 minutes Triple-Under practice.
-then-
Tabata Row/Airdyne for calories.
*Notes: Keep the fan moving slowly for rest intervals.

*Rest 5 minutes.

Accumulate as many BB TGU (alternating arms) as possible in 12 minutes.
*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire twelve minutes.		 12 reps
Performed as RX
C Drake 04/08/2013 Sheepdog CrossFit 130406 outlaw cf BBG
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.

Strength
Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% rest 1:00-2:00 (based on: 130309)

Conditioning
4 rounds for total time of:
Run 400m
14 Deficit HSPU
7 Power Cleans 225/150%

Rest 1:1
*Notes: HSPU setup should be an Ab-Mat with two 45# plates (hi-temp style) on either side for men, and one 45# plate (hi-temp style) on either side for women. Kipping is allowed.
 25m 58s
Workout Scaled
C Drake 04/13/2013 Sheepdog CrossFit 130408 outlaw cf BBG
1) 15 minutes of Snatch technique work.
2) 15 minutes of Clean & Jerk technique work.
*Notes: Do not go past 80% on any lifts. There should be no misses.

Skill
15 minutes of Handstand Walk practice.

Conditioning
Row 2k @ 80-85%

*Notes: Base this percentage off of your PR 2k. Try to maintain slower splits through the first 1k, and decrease pace throughout the second 1k.		 8m 48s
Performed as RX
C Drake 04/15/2013 Sheepdog CrossFit 130409 outlaw cf Strength
20 minutes to establish a 1RM HBBS.

Skill
10 minutes Triple-Under practice.

Conditioning
DT
Five rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#		 14m 31s
Performed as RX
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 04/19/2013 Sheepdog CrossFit 130412 outlaw cf BBG
15 minutes to establish a 1RM Clean & Jerk.

*Notes: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load, then make 3-5 maximal attempts.

Strength
15 minutes to establish a 1RM Bench Press.

Conditioning
21-15-9 of:
OHS 95/65#
Pull-ups
For time.		 9m 44s
Performed as RX
C Drake 04/20/2013 Sheepdog CrossFit 130413 outlaw cf BBG
15 minutes to establish a 1RM Snatch.

*Notes: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load, then make 3-5 maximal attempts.

Strength
15 minutes to establish a 1RM Deadlift.

Conditioning
Diane
21-15-9 of:
Deadlifts 225/155#
HSPU

*Notes: Regionals standard HSPU (36 wide, by 24 deep box for hand placement).		 12m 18s
Performed as RX
C Drake 04/21/2013 Sheepdog CrossFit 130415 outlaw cd BBG
1) 5X2 Snatch @ 75-85% rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

2a) 5X3 Snatch First Pulls heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 75% rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning
12 minute AMRAP of:
7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20 (touch top)

Midline
1a) 3X5 (5l/5r) TGUs @ 24/16kg rest 45 sec.
1b) 320 UB T2B rest 45 sec.		 3 rounds 1 reps
Performed as RX
C Drake 04/27/2013 Sheepdog CrossFit 130424 outlaw cf BBG
1) 7X2 Hi-Hang Clean + 1 Jerk heaviest possible, rest 60 sec.
2a) 4X3 Clean First Pulls heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats heavier than last week, rest 60 sec. VIDEO DEMO

*Notes: Try to increase,at least in small increments, from last weeks 1&1/4 FS. Straps should be used for Clean First Pulls.

Conditioning
4 rounds for total working time of:

12 Deficit HSPU
15 TTB
Row 500m

Rest 1:1

Strength
1b) 3X10 Reverse Hypers 		17m 58s
Performed as RX
C Drake 04/28/2013 Sheepdog CrossFit 130426 outlaw cf Strength
1a) 7X3 Deadlifts

1b) 7X3 Bench Press heaviest possible/heavier than last week, rest exactly 60 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill
15 minutes alternating Triple-Under and Freestanding Handstand & Freestanding HSPU practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval.

Conditioning (2 parts)

Part 1-
10 minute AMRAP of:
10 Pullups
15 Hang Power Snatches @ 75/55#
20 Pushups

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run rest 1:2, 1:1.5, 1:1, all repeats should be at 100% effort

 2 rounds 15 reps
Performed as RX
C Drake 04/29/2013 Sheepdog CrossFit 130427 outlaw cf BBG
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.

Strength
1X20 HBBS
Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

Amanda
For time.
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
 13m 06s
Performed as RX
C Drake 05/07/2013 Sheepdog CrossFit 130430 outlaw cf BBG
1) Every 40 seconds for 4 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 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning
3 rounds for time of:
Run 400m
10 Thrusters 135/95#

*Rest 10 minutes.
10 min ME Cycle for distance.
*Notes: Stationary road bike.

 11m 39s
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 05/21/2013 Sheepdog CrossFit 130520 outlaw cf BBG
1) 5X2 Hi-Hang Snatch heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Snatch Pulls heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 85% rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

4 rounds for total working time of:
Row 500m
25 Thrusters 45#
10 Pull-ups

Rest 1:1, 2:1, 3:1
*All efforts should be at 100% intensity.

Midline
1a) 3X10 Reverse Hypers very heavy rest 45 sec.
1b) 3XME TTB rest 45 sec.
 19m 28s
Performed as RX
12345...36Next