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Athlete Date LocationSort Workout Name Description Results
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 01/04/2013 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 01/07/2013 Sheepdog CrossFit Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 22m 20s
Performed as RX
David Tate 01/14/2013 Sheepdog CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 17m 54s
Performed as RX
David Tate 01/16/2013 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 01/17/2013 Sheepdog CrossFit CrossFit.com 121229 For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps		 11m 41s
Workout Scaled
David Tate 01/18/2013 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 01/24/2013 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 01/25/2013 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 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 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 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 08/05/2014 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 08/11/2014 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
James Ferguson 06/18/2012 Sheepdog CrossFit Death by 10 Meters Intervals
Set up 2 cones 10m apart.
First round run 10m, every minute on the minute add 10m.
Second round run 2 lengths, third round 3 lengths, etc.
You're adding one return trip every minute until you can no longer continue.
Record total rounds for score.		 13 rounds 7 reps
Performed as RX
James Ferguson 06/19/2012 Sheepdog CrossFit Nick 12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells		 42m 29s
Workout Scaled
James Ferguson 06/20/2012 Sheepdog CrossFit Wood 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute		 36m 29s
Workout Scaled
James Ferguson 06/22/2012 Sheepdog CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 4 reps
Performed as RX
James Ferguson 06/24/2012 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 33s
Performed as RX
James Ferguson 06/24/2012 Sheepdog CrossFit Snatch Grip Deadlifts Work up to 1 RM of snatch grip deadlifts, resting 2 min between sets 185-205-225-255-275-295(0) lbs
Performed as RX
James Ferguson 06/26/2012 Sheepdog CrossFit Push Press Push Press 5-5-3-3-1 115-135-145-150-175 lbs
Performed as RX
James Ferguson 06/27/2012 Sheepdog CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 4m 50s
Performed as RX
James Ferguson 06/28/2012 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 18m 00s
Performed as RX
James Ferguson 06/28/2012 Sheepdog CrossFit Time Trial-Bike Cover max distance
Bike 9 minutes		 5,120 m
Performed as RX
James Ferguson 06/30/2012 Sheepdog CrossFit 400m Intervals Intervals
Rest 2 minutes between intervals
Run 6x400m		 1m 20s
Performed as RX
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