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Kristen Drake 06/18/2013 Sheepdog CrossFit None WOD 130618:

BBG

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press heaviest possible (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

2 minutes ME Muscle-Ups

-then-

6 minute AMRAP of:

50 Double-Unders
15 Burpees

-then-

2 minutes ME Muscle-Ups		 10m 00s
Performed as RX
Kristen Drake 06/17/2013 Sheepdog CrossFit None WOD 130617:

BBG

7X1 Snatch + 3 Snatch Grip Push Press heaviest possible, rest 60-90 seconds

Strength

Smolov 1/1 Click Here for Smolov Calculator

HBBS 6X6 @ 70% rest at least 2 minutes

Conditioning

15 rounds for total calories of:

30 seconds ME Airdyne or Row for Calories
90 seconds Active Recovery (AD or Row) @ 55-65% RPE

*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.		 30m 00s
Performed as RX
Kristen Drake 06/14/2013 Sheepdog CrossFit None WOD 130614:

1) 15 minutes to establish a 1RM Jerk (racks may be used).

2) Row 500m

3) Elizabeth

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.		 11m 20s
Performed as RX
Kristen Drake 06/13/2013 Sheepdog CrossFit None Group #6 Work 130606:

BBG

1) Take 12 minutes to work up to a 80% Snatch no more than 7 total reps.

2) Take 12 minutes to work up to a 80% Clean & Jerk no more than 7 total reps.

Conditioning

3 rounds for time of:

Row 20 Calories
15 Burpees
8 TTB		 13m 52s
Performed as RX
Kristen Drake 06/11/2013 Sheepdog CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 21m 34s
Performed as RX
Kristen Drake 06/10/2013 Sheepdog CrossFit None WOD 130607:

Strength

5X3 HBBS @ 65% rest 90 sec.

*Notes: Down and up quick, no pause. Make sure to hit absolute full depth.

Conditioning

4 rounds for total working time:

Row 500m
12 HSPU (regionals standard)
12 Pullups
 26m 46s
Performed as RX
Kristen Drake 06/09/2013 Sheepdog CrossFit CrossFit.com 130609 21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds		 18m 59s
Performed as RX
Kristen Drake 06/07/2013 Sheepdog CrossFit CrossFit.com 130605 Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups		 6 rounds 109 reps
Performed as RX
Kristen Drake 06/06/2013 Sheepdog CrossFit None WOD 130604:

BBG

7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%

Conditioning

1) 3 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups
 25m 56s
Performed as RX
Kristen Drake 06/04/2013 Sheepdog CrossFit None WOD 130603:

BBG

7X1 Snatch up to 80% rest as needed, no higher than 80%

Conditioning

12 minute AMRAP of:

7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 200m		 12m 00s
Performed as RX
Kristen Drake 06/03/2013 Sheepdog CrossFit 2013 CrossFit Games Regional Event 6 For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
160 pound Shoulder to overhead, 30 reps
90 foot Walking lunge with 160 pound barbell in front rack		 32m 34s
Workout Scaled
Kristen Drake 05/30/2013 Sheepdog CrossFit None WOD 130528:

BBG

1) Every 40 seconds for 4 minutes:

1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70%

2) Every 40 seconds for 4 minutes:

1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70%

*Notes: These should both be completed as a complex, without dropping the bar between movements.

Conditioning

For time:

20 Burpee Over-the-Box Jumps 20
40 TTB
20 Burpee Over-the-Box Jumps 20
40 Row for Calories
20 Burpee Over-the-Box Jumps 20
40 C2B Pullups
20 Burpee Over-the-Box Jumps 20
 32m 49s
Performed as RX
Kristen Drake 05/28/2013 Sheepdog CrossFit 2013 CrossFit Games Regional Event 5 21-15-9 reps for time of:
315 pound Deadlift
30" Box jump

 6m 18s
Workout Scaled
Kristen Drake 05/27/2013 Sheepdog CrossFit None WOD 130524:

Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension rest exactly 60 seconds.

*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X2 Bench Press heavier than last week, rest exactly 90 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase 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 ME L-Sit Holds and Max Distance Handstand Walks (one attempt).

*Notes: spend roughly 1:30 alternating between each movement.

Conditioning (2 parts)

Part 1-

7 minute AMRAP of:

7 Hang Power Cleans 185/120#
30 Split Jumps

*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 1:1 in between all, all repeats should be at 100% effort.		 7m 00s
Performed as RX
Kristen Drake 05/24/2013 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		 21m 02s
Performed as RX
Kristen Drake 05/21/2013 Sheepdog CrossFit None WOD 130520:

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.		 33m 27s
Performed as RX
Kristen Drake 05/20/2013 Sheepdog CrossFit None 130518:

BBG

1) 15 minutes to establish a 1RM Snatch.

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

Strength

*Note: Group 2, do not do this portion.

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

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#
 2m 10s
Performed as RX
Kristen Drake 05/10/2013 Sheepdog CrossFit CrossFit.com 130508 21-15-9 reps for time of:
Handstand push-ups
Pull-ups		 10m 32s
Workout Scaled
Kristen Drake 05/09/2013 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 22m 10s
Performed as RX
Kristen Drake 05/07/2013 Sheepdog CrossFit None WOD 130430:

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, Airdyne or road bike.		 11m 42s
Performed as RX
Kristen Drake 05/03/2013 Sheepdog CrossFit None For time:

Row 500m
21 KB (2 KBs) Push Press 24/16kg
21 TTB
Row 500m
15 KB (2 KBs) Push Press 24/16kg
15 TTB
Row 500m
9 KB (2 KBs) Push Press 24/16kg
9 TTB		 19m 47s
Workout Scaled
Kristen Drake 05/02/2013 Sheepdog CrossFit None WOD 120501:

BBG

1) 7X1 2-Position Clean + 1 Jerk heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang approximately 2 from the floor. The Jerk comes after the 2nd position Clean.

2a) 4X3 Clean First Pulls w/ 3 count pause at the knee heavy, rest 60 sec.

2b) 4X4 1&1/4 Front Squats heavy, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean First Pulls.

Conditioning

6 rounds for total working time of:

Row 20 Calories
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

*Then, after completing the final round, and its prescribed rest

3 minutes Max Distance Sled Drags @ 250/165# using a 50 down and back shuttle style track.

Strength

1a) 3X8 Weighted GH Raise heavier than last week, rest 45 sec.
1b) 3X20 Reverse Hypers medium/heavy, rest 45 sec.		 20m 44s
Performed as RX
Kristen Drake 05/01/2013 Sheepdog CrossFit None WOD 130429:

BBG

1) 7X1 2-Position Snatch heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang approximately 2 from the floor.

2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X5 Tempo HBBS @ 75% rest 60 sec.

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

Conditioning

For time:

30 Push Press 135/95#
30 Over-the-Box Jumps 30/26 (touch top)
30 C2B Pull-ups
30 Deficit HSPU (6/4 to Ab-Mat)

Midline

1a) 3X20 Reverse Hypers medium/heavy rest 45 sec.
1b) 3X25 UB GHD Sit-ups rest 45 sec.		 17m 47s
Performed as RX
Kristen Drake 04/29/2013 Sheepdog CrossFit None WOD 130427:

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#
 14m 29s
Performed as RX
Kristen Drake 04/28/2013 Sheepdog CrossFit None WOD 120426:

Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension rest exactly 60 seconds.


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.


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.		 10m 00s
Performed as RX
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