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Athlete Date Sort Location Workout Name Description Results
Kristen Drake 08/22/2012 Sheepdog CrossFit CrossFit.com 120821 For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters		 16m 48s
Workout Scaled
Kristen Drake 08/20/2012 Sheepdog CrossFit CrossFit.com 120819 Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees		 9m 46s
Workout Scaled
Kristen Drake 08/19/2012 Sheepdog CrossFit CrossFit.com 120818 Five rounds for time of:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

Let trailing knee gently kiss the ground on each lunge.		 14m 40s
Workout Scaled
Kristen Drake 08/18/2012 Sheepdog CrossFit Snatch Balance 7X1 Snatch Balance 1-1-1-1-1-1-1 55-55-60-65-70-75-80 lbs
Performed as RX
Kristen Drake 08/16/2012 Sheepdog CrossFit CrossFit.com 120815 Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips		 8 rounds 4 reps
Workout Scaled
Kristen Drake 08/15/2012 Sheepdog CrossFit CrossFit.com 120814 50-35-20 reps of:
Wall balls
Pull-ups
Double-unders		 28m 12s
Workout Scaled
Kristen Drake 08/14/2012 Sheepdog CrossFit CrossFit.com 120813 Three rounds for time of:
Row 500 meters
Run 400 meters

 14m 46s
Performed as RX
Kristen Drake 08/13/2012 Sheepdog CrossFit CrossFit.com 120810 Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.
 OHS-45-50-55-60-65 lbs
FS-75-80-85-95-105 lbs
BS-110-120-125-135-145 lbs
Performed as RX
Kristen Drake 08/12/2012 Sheepdog CrossFit CrossFit.com 120811 10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.		 39m 40s
Performed as RX
Kristen Drake 08/11/2012 Sheepdog CrossFit Jared 4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups		 56m 09s
Workout Scaled
Kristen Drake 08/09/2012 Sheepdog CrossFit CrossFit.com 120807 Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight.		 30-35-40-45-50-55-55-55-55-60-60-60-60-65-65 lbs
Performed as RX
Kristen Drake 08/08/2012 Sheepdog CrossFit Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 225 reps
Workout Scaled
Kristen Drake 08/07/2012 Sheepdog CrossFit CrossFit.com 120805 Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
 SP--65-75-85(f)-80-80-80 lbs
PP--65-75-80-85-90(fx2)-85 lbs
PJ--55-65-75-80-85 lbs
Performed as RX
Kristen Drake 08/03/2012 Sheepdog CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 45m 23s
Workout Scaled
Kristen Drake 08/02/2012 Sheepdog CrossFit Clean and Jerk 5X3 Clean and Jerk 3-3-3-3-3 reps 65-75-75-85-85 lbs
Performed as RX
Kristen Drake 08/01/2012 Sheepdog CrossFit CrossFit.com 120730 Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees		 9m 43s
Workout Scaled
Kristen Drake 07/31/2012 Sheepdog CrossFit CrossFit.com 120729 Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.		 34m 04s
Workout Scaled
Kristen Drake 07/30/2012 Sheepdog CrossFit CrossFit.com 120728 Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups		 15m 02s
Workout Scaled
Kristen Drake 07/28/2012 Sheepdog CrossFit CrossFit.com 120726 For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups		 14m 06s
Workout Scaled
Kristen Drake 07/27/2012 Sheepdog CrossFit Push Press 7X2 Push Press 2-2-2-2-2-2-2 65-75-75-85-85-85-85 lbs
Performed as RX
Kristen Drake 07/26/2012 Sheepdog CrossFit Ship Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box		 33m 23s
Workout Scaled
Kristen Drake 07/25/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Chipper For time:
10 Overhead Squats (155/105lbs)
10 Box jump overs (24/20" box)
10 Fat bar thrusters (135/95lbs)
10 Power cleans (205/125lbs)
10 Toes-to-bar
10 Burpee muslce-ups
10 Toes-to-bar
10 Power cleans (205/125lbs)
10 Fat bar thrusters (135/95lbs)
10 Box jump overs (24/20" box)
10 Overhead Squats (155/105lbs)		 15m 01s
Workout Scaled
Kristen Drake 07/24/2012 Sheepdog CrossFit Front Squat 6X2 Front Squat 2-2-2-2-2-2 95-95-105-105-115-115 lbs
Performed as RX
Kristen Drake 07/22/2012 Sheepdog CrossFit CrossFit.com 120720 For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups		 15m 34s
Workout Scaled
Kristen Drake 07/21/2012 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 36s
Workout Scaled
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