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Kristen Drake 04/27/2013 Sheepdog CrossFit None WOD 120424:

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

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

4 minutes Max Distance Sled Drags @ 200/140# using a 50 down and back shuttle style track.

Strength

1a) 3X10 Weighted GH Raise heavier than last week, rest 45 sec.
1b) 3X10 Reverse Hypers VERY heavy, rest 45 sec.
 20m 01s
Performed as RX
Kristen Drake 04/24/2013 Sheepdog CrossFit CrossFit.com 130418 Four rounds for time of:
Run 400 meters
50 Squats		 15m 30s
Performed as RX
Kristen Drake 04/23/2013 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 25m 11s
Performed as RX
Kristen Drake 04/22/2013 Sheepdog CrossFit None WOD 130415:

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.		 12m 00s
Performed as RX
Kristen Drake 04/20/2013 Sheepdog CrossFit None WOD 130413:

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).		 10m 49s
Performed as RX
Kristen Drake 04/19/2013 Sheepdog CrossFit None WOD 130412:

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.		 13m 59s
Performed as RX
Kristen Drake 04/17/2013 Sheepdog CrossFit CrossFit.com 130414 Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups		 21m 09s
Workout Scaled
Kristen Drake 04/16/2013 Sheepdog CrossFit None WOD 130410:

Tests

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.		 7m 21s
Performed as RX
Kristen Drake 04/15/2013 Sheepdog CrossFit None WOD 130409:

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#		 17m 18s
Performed as RX
Kristen 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.		 10m 22s
Performed as RX
Kristen Drake 04/10/2013 Sheepdog CrossFit None 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		 13m 00s
Performed as RX
Kristen Drake 04/09/2013 Sheepdog CrossFit CrossFit.com 130402 For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps
 16m 06s
Workout Scaled
Kristen Drake 04/08/2013 Sheepdog CrossFit None WOD 130406:

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.		 15m 02s
Performed as RX
Kristen Drake 04/05/2013 Sheepdog CrossFit CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
 1 rounds 5 reps
Workout Scaled
Kristen Drake 04/05/2013 Sheepdog CrossFit CrossFit.com 130403 For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
 26m 37s
Performed as RX
Kristen Drake 04/03/2013 Sheepdog CrossFit None WOD 130401:

BBG

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		 24m 20s
Performed as RX
Kristen Drake 04/01/2013 Sheepdog CrossFit None WOD 130326:

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		 26m 13s
Performed as RX
Kristen Drake 04/01/2013 Sheepdog CrossFit Run 5K Run 5K 26m 13s
Performed as RX
Kristen Drake 03/30/2013 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		 13m 42s
Workout Scaled
Kristen Drake 03/30/2013 Sheepdog CrossFit None WOD 130325:

BBG

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		 13m 42s
Performed as RX
Kristen 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.
 43 reps
Workout Scaled
Kristen Drake 03/28/2013 Sheepdog CrossFit None WOD 130327:

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 13s
Workout Scaled
Kristen Drake 03/26/2013 Sheepdog CrossFit None 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.
 19m 32s
Workout Scaled
Kristen Drake 03/24/2013 Sheepdog CrossFit CrossFit.com 130322 Snatch 1-1-1-1-1-1-1 reps 55-65-70-70-75(failed a bunch, muscled one up, poor form)-65-65 lbs
Performed as RX
Kristen Drake 03/24/2013 Sheepdog CrossFit CrossFit.com 130323 For time:
20 Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters		 9m 02s
Workout Scaled
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