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Athlete Date Sort Location Workout Name Description Results
Kristen Drake 12/26/2012 Sheepdog CrossFit CrossFit.com 121217 Five rounds for time of:
5 Back squats
10 GHD sit-ups		 10m 00s
Workout Scaled
Kristen Drake 12/22/2012 Sheepdog CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 33 reps
Workout Scaled
Kristen Drake 12/21/2012 Sheepdog CrossFit CrossFit.com 121213 For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent		 29m 22s
Workout Scaled
Kristen Drake 12/20/2012 Sheepdog CrossFit CrossFit.com 121219 Back squat 5-5
Back squat 3-3-3
Back squat 1-1-1-1-1 reps		 115-115-135-135-135-145-155-160-165-170(f) lbs
Performed as RX
Kristen Drake 12/19/2012 Sheepdog CrossFit 2012 CrossFit Games Regional Event 3 Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)
Sprint 200 feet		 5m 37s
Workout Scaled
Kristen Drake 12/18/2012 Sheepdog CrossFit CrossFit.com 121215 Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box		 3 rounds 15 reps
Workout Scaled
Kristen Drake 12/17/2012 Sheepdog CrossFit CrossFit.com 121212 Zercher squat 2-2-2-2-2-2-2-2-2-2 reps 65-75-85-95-105-115-125-125-135-140 lbs
Performed as RX
Kristen Drake 12/15/2012 Sheepdog CrossFit CrossFit.com 121209 Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups
 16m 22s
Workout Scaled
Kristen Drake 12/14/2012 Sheepdog CrossFit CrossFit.com 121207 For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups		 8m 33s
Workout Scaled
Kristen Drake 12/12/2012 Sheepdog CrossFit CrossFit.com 121205 Clean 3-3-3-3-3-3-3 reps 65-75-85-85-95-95-100 lbs
Performed as RX
Kristen Drake 12/12/2012 Sheepdog CrossFit CrossFit.com 121208 Row 5K 26m 04s
Performed as RX
Kristen Drake 12/11/2012 Sheepdog CrossFit CrossFit.com 121204 Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute		 29m 12s
Workout Scaled
Kristen Drake 12/10/2012 Sheepdog CrossFit CrossFit.com 121203 Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

 6 rounds 3 reps
Workout Scaled
Kristen Drake 12/05/2012 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 BS-155 lbs
SP-85 lbs
DL-155 lbs
Performed as RX
Kristen Drake 12/04/2012 Sheepdog CrossFit CrossFit.com 121125 For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups		 11m 57s
Workout Scaled
Kristen Drake 12/03/2012 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 11m 28s
Workout Scaled
Kristen Drake 12/02/2012 Sheepdog CrossFit CrossFit.com 121201 For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
 39m 07s
Workout Scaled
Kristen Drake 11/30/2012 Sheepdog CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 199 reps
Workout Scaled
Kristen Drake 11/28/2012 Sheepdog CrossFit CrossFit.com 121126 Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms
 14m 51s
Workout Scaled
Kristen Drake 11/24/2012 Sheepdog CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 60 reps
Performed as RX
Kristen Drake 11/23/2012 Sheepdog CrossFit Weston Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm		 49m 42s
Workout Scaled
Kristen Drake 11/22/2012 Sheepdog CrossFit CrossFit.com 121119 Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats		 2 rounds 75 reps
Workout Scaled
Kristen Drake 11/20/2012 Sheepdog CrossFit CrossFit.com 121118 Snatch 3-3-2-2-2-1-1-1-1-1 reps 45-45-55 (f on 2)-55-55-65-65-65-65-65 lbs
Performed as RX
Kristen Drake 11/19/2012 Sheepdog CrossFit CrossFit.com 121117 Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each		 30m 48s
Workout Scaled
Kristen Drake 11/18/2012 Sheepdog CrossFit Back Squat 10X2 Back Squat 2-2-2-2-2-2-2-2-2-2 reps 95-115-115-125-125-135-145-145-145-155 lbs
Performed as RX
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