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Athlete Date Sort Location Workout Name Description Results
Kristen Drake 05/19/2015 Sheepdog CrossFit Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 56s
Performed as RX
Kristen Drake 05/15/2015 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		 12m 32s
Performed as RX
Kristen Drake 04/06/2015 Sheepdog CrossFit CrossFit Open 15.5 27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 15m 28s
Performed as RX
Kristen Drake 03/22/2015 Sheepdog CrossFit Invictus 150321 In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs from the ground)

followed immediately by...

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)		 22m 54s
Workout Scaled
Kristen Drake 03/21/2015 Sheepdog CrossFit CrossFit Open 15.4 8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.		 43 reps
Workout Scaled
Kristen Drake 03/18/2015 Sheepdog CrossFit Invictus 150318 A.
Take 15 minutes to build to todays heavy Clean & Jerk

B.
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95)
6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the
repetitions and then sit out the minute in which you carried over into.
Restart at the top of the following minute.
 10m 00s
Performed as RX
Kristen Drake 03/15/2015 Sheepdog CrossFit CrossFit Open 15.3 Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet		 1 rounds 12 reps
Workout Scaled
Kristen Drake 03/12/2015 Sheepdog CrossFit CrossFit Open 15.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern		 38 reps
Workout Scaled
Kristen Drake 03/02/2015 Sheepdog CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 94 reps
Performed as RX
Kristen Drake 03/02/2015 Sheepdog CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 125 lbs
Performed as RX
Kristen Drake 02/05/2015 Sheepdog CrossFit CrossFit Open 14.4 Strength:
5x3 back squat

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 155 reps
Performed as RX
Kristen Drake 08/08/2014 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		 14m 25s
Performed as RX
Kristen Drake 07/23/2014 Sheepdog CrossFit Outlaw 140722 BBG

Snatch: 5X2@80%

Strength

Back Squat: 5X3@75%

Conditioning

For time:

Row 500m
12 Push Jerks 175/115#
12 Muscle-Ups
9 Push Jerks 175/115#
9 Muscle-Ups
6 Push Jerks 175/115#
6 Muscle-Ups
Row 500m		 17m 24s
Workout Scaled
Kristen Drake 07/21/2014 Sheepdog CrossFit Outlaw 140721 BBG

1) Clean & Jerk: 5X1@80% - rest as needed

2) Jerk from blocks: 5X1@80% (of max from blocks) - rest as needed

Strength

1a) Behind the neck Push Press (Clean grip): 3X5@80% - rest 90 sec.

1b) 3X5 Strict Pull-ups + ME C2B Pull-ups - rest 90 sec.

Conditioning

5 rounds for time of:

7 Hang Cleans (full) 155/105#
14 HSPU (Kipping is allowed)
200m Run		 21m 14s
Workout Scaled
Kristen Drake 07/20/2014 Sheepdog CrossFit Fran Strength: establish 1RM strict press

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 56s
Performed as RX
Kristen Drake 07/18/2014 Sheepdog CrossFit Outlaw 140718 Establish 1 RM Deadlift

Conditioning

4 rounds of:

40' HS Walk
20 C2B Pull-ups
Row 40 Calories

*Rest 1:00 after each round.		 23m 14s
Workout Scaled
Kristen Drake 07/16/2014 Sheepdog CrossFit Power 140716 Power

Establish a 1rm Bench Press.

Conditioning

For time:

30 Burpee Box Jump Overs 24/20"
30 Front Squats @ 65%
30 Burpee Box Jump Overs 24/20"
 14m 31s
Performed as RX
Kristen Drake 07/14/2014 Sheepdog CrossFit Power 140714 Power

1)Establish a 1rm Squat

Conditioning

3 rounds of:

2:00 ME Handstand Walk (yards)
2:00 Max Distance OH Walking Lunges 135/95# (yards)
2:00 ME Row for Calories
1:00 Rest		 113 reps
Workout Scaled
Kristen Drake 07/12/2014 Sheepdog CrossFit Outlaw 140712 BBG

1) Bench Press 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60%

Conditioning

3 rounds for time of:

Run 400m
9 Bar Muscle-Ups
15 DB Thrusters 60/40#		 23m 20s
Workout Scaled
Kristen Drake 07/11/2014 Sheepdog CrossFit Power 140711 Power

1) Squat: 1X5@40%, 1X5@50%, 1X5 @60%

Conditioning

3 rounds for time of:

14 Deficit HSPU 6/4"
7 Power Clean & Push Jerks 185/125#
 14m 06s
Workout Scaled
Kristen Drake 07/09/2014 Sheepdog CrossFit Power 140709 Power

1) Clean from blocks (just above knee): 2rm - 2X2@65%

2) BTN Jerk from blocks (drop every rep): 2rm - 2X2@65%

Conditioning

For time:

Row 1K
50' HS Walk
30 Thrusters 135/95#
50' HS Walk
Row 1K		 23m 19s
Performed as RX
Kristen Drake 07/08/2014 Sheepdog CrossFit Power 140708 Power

1) Strict Press: 1X5@40%, 1X5@50%, 1X5 @60%

Conditioning

For time:

Run 800m
5 Rope Climbs 15'
50 6" Target Burpees
5 Rope Climbs 15'
Run 800m		 26m 03s
Performed as RX
Kristen Drake 07/07/2014 Sheepdog CrossFit Power 140707 Power

1) 2" Deficit Deadlift: 1X5@40%, 1X5@50%, 1X5 @60% (Maintain as much speed in the bar as possible)

Conditioning

50 Double-Unders
12 Muscle-Ups
30 V-Ups
50 Double-Unders
9 Muscle-Ups
20 V-Ups
50 Double-Unders
7 Muscle-Ups
10 V-Ups
 16m 07s
Workout Scaled
Kristen Drake 07/05/2014 Sheepdog CrossFit Outlaw 140705 BBG

Bench Press: 1x5 @ 75%, 1x3 @ 85%, 1xME @ 95%

Dips: 3x10 AHAP

Weighted sit ups: 3x10 AHAP

Conditioning

7 rounds for total working time of:

10 Jumping Back Squats 45/35#
10 Lateral Burpees (over bar)

*Rest 30 seconds after each round.		 11m 36s
Performed as RX
Kristen Drake 07/04/2014 Sheepdog CrossFit Power 140704 Power

1) Power Snatch: 2rm

2) Squat: 1X5@75%, 1X3@85%, 1xME@95%
Accessories

1) Front Squats: 3X10 AHAP

Conditioning

For time:

9 Bar Muscle-Ups
18 KB Snatches 32/24kg (9L/9R)
300' Shuttle Run (6X50')
7 Bar Muscle-Ups
14 KB Snatches 32/24kg (7L/7R)
250' Shuttle Run (5X50')
5 Bar Muscle-Ups
10 KB Snatches 32/24kg (5L/5R)
200' Shuttle Run (4X50')		 10m 58s
Workout Scaled
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