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Athlete Date Sort Location Workout Name Description Results
Kristen Drake 07/20/2012 Sheepdog CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 9m 50s
Workout Scaled
Kristen Drake 07/18/2012 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 17m 40s
Workout Scaled
Kristen Drake 07/17/2012 Sheepdog CrossFit CrossFit.com 120714 For time:
185 pound Clean and jerk, 10 reps
Sprint 100 yards
20 foot Rope climb, 7 ascents
Sprint 100 yards
185 pound Clean and jerk, 1 reps		 9m 13s
Workout Scaled
Kristen Drake 07/16/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Track Triplet Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters
 13m 40s
Workout Scaled
Kristen Drake 07/15/2012 Sheepdog CrossFit 2012 Reebok CrossFit Games Clean Ladder Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

Begin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.		 45-55-65-75-85-95 (failed) lbs
Performed as RX
Kristen Drake 07/13/2012 Sheepdog CrossFit CrossFit.com 120710 For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents		 14m 41s
Workout Scaled
Kristen Drake 07/12/2012 Sheepdog CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 19m 35s
Workout Scaled
Kristen Drake 07/11/2012 Sheepdog CrossFit CrossFit.com 120708 8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.		 24m 40s
Performed as RX
Kristen Drake 07/10/2012 Sheepdog CrossFit CrossFit.com 120706 For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar		 17m 37s
Workout Scaled
Kristen Drake 07/08/2012 Sheepdog CrossFit CrossFit.com 120705 Overhead Squat 5-3-3-3-1-1-1-1-1 reps 55-65-65-65-75-75-75-85-85 lbs
Performed as RX
Kristen Drake 07/07/2012 Sheepdog CrossFit Tumilson 8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells		 20m 30s
Workout Scaled
Kristen Drake 07/06/2012 Sheepdog CrossFit CrossFit.com 120702 For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
 24m 55s
Workout Scaled
Kristen Drake 07/04/2012 Sheepdog CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 13m 30s
Workout Scaled
Kristen Drake 07/03/2012 Sheepdog CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 10m 37s
Performed as RX
Kristen Drake 07/02/2012 Sheepdog CrossFit CrossFit.com 120628 Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats		 5 rounds 0 reps
Workout Scaled
Kristen Drake 06/30/2012 Sheepdog CrossFit Back Squat 7X1 Back Squat 1-1-1-1-1-1-1 115, 135, 135, 135, 145, 145, 150 lbs
Performed as RX
Kristen Drake 06/29/2012 Sheepdog CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 7m 30s
Workout Scaled
Kristen Drake 06/28/2012 Sheepdog CrossFit Strange Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps		 58m 46s
Workout Scaled
Kristen Drake 06/26/2012 Sheepdog CrossFit CrossFit.com 120623 Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24" box		 19m 25s
Workout Scaled
Kristen Drake 06/25/2012 Sheepdog CrossFit Bench Press 5X5 Bench Press 5-5-5-5-5 95-95-95-95-105 lbs
Performed as RX
Kristen Drake 06/24/2012 Sheepdog CrossFit CrossFit.com 120620 21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster		 10m 27s
Workout Scaled
Kristen Drake 06/22/2012 Sheepdog CrossFit Nick 12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells		 16m 55s
Workout Scaled
Kristen Drake 06/21/2012 Sheepdog CrossFit Snatch 6X2 Snatch 2-2-2-2-2-2 45-45-45-45-45-45 lbs
Performed as RX
Kristen Drake 06/20/2012 CrossFit.com CrossFit.com 120616 10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds		 14m 44s
Workout Scaled
Kristen Drake 06/19/2012 CrossFit.com Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 8m 45s
Workout Scaled
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